FOAM ROLL (lower back, IT bands)
TENNIS BALL (piriformis)
WARM-UP WALK (1/2 mile)
STRETCHING
SQUAT
135 x 1 x 10
135 x 1 x 5
225 x 1 x 5
295 x 1 x 2
315 x 1 x 1
335 x 1 x 1
365 x 2 x 1
385 x 1 x 1
405 x 1 x 1
PULL THROUGHS
30 x 1 x 10
60 x 3 x 10
After the 5th set, squats felt really good. Maybe it was the Icy Hot, but my SI joint felt fine and my back was good. Then came the pull throughs. I should have kept the weight lower. When I was done my back was tight. It did go away pretty quickly, though, so I can't complain too much.
Overall, it was a good day.
Mens Sana in Corpore Sano
1/2/10
Friday, January 1, 2010
HAPPY NEW YEAR!
New year, new goals. This is NOT a New Year's Resolution. Nothing guarantees failure quite like a New Year's Resolution.
Goals:
1) GET HEALTHY AND STAY THAT WAY (SI joint, hip flexors/abductors, left elbow)
2) Stay on top of SMFR, massage therapy, stretching, and warm-ups.
3) Compete in at least 3 meets (either bench-only or full)
Meet goals:
Squat: 500
Bench Press: 365
Dead Lift: 530
Mens Sana in Corpore Sano
New year, new goals. This is NOT a New Year's Resolution. Nothing guarantees failure quite like a New Year's Resolution.
Goals:
1) GET HEALTHY AND STAY THAT WAY (SI joint, hip flexors/abductors, left elbow)
2) Stay on top of SMFR, massage therapy, stretching, and warm-ups.
3) Compete in at least 3 meets (either bench-only or full)
Meet goals:
Squat: 500
Bench Press: 365
Dead Lift: 530
Mens Sana in Corpore Sano
12/31/09
December 31, 2009
FOAM ROLL (lower back)
WARM-UP WALK
STRETCHING
BENCH PRESS
Bar x a lot
135 x 10
185 x 5
210 x 5
240 x 11
(est. rep max = 327, not bad but needs improvement)
FACE PULLS
40 x 1 x10
60 x 2 x 10
80 x 1 x 10
LAT PULLDOWNS
100 x 3 x 10
DONE
Should have warmed up more on the bench to get the 12 reps I was looking for... c'est la vie.
Mens Sana in Corpore Sano
FOAM ROLL (lower back)
WARM-UP WALK
STRETCHING
BENCH PRESS
Bar x a lot
135 x 10
185 x 5
210 x 5
240 x 11
(est. rep max = 327, not bad but needs improvement)
FACE PULLS
40 x 1 x10
60 x 2 x 10
80 x 1 x 10
LAT PULLDOWNS
100 x 3 x 10
DONE
Should have warmed up more on the bench to get the 12 reps I was looking for... c'est la vie.
Mens Sana in Corpore Sano
12/29/09
Update 12-28-09
I saw the sports medicine doctor last week. He said it's probably an SI joint issue and not a herniated disc. My nerve function was good and the so-called "straight-leg test" was negative for sciatic pain.
I plan to use Joe DeFranco's Agile 8 combined with some massage therapy to work out the tight muscles. Hopefully I'll be back to dead lifting soon.
Training is later today, so I'll have an update on what I get done.
Mens sana in corpore sano.
I plan to use Joe DeFranco's Agile 8 combined with some massage therapy to work out the tight muscles. Hopefully I'll be back to dead lifting soon.
Training is later today, so I'll have an update on what I get done.
Mens sana in corpore sano.
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