Saturday, May 22, 2010

M/E SQUAT/DL

WARM UP WALK
DYNAMIC STRETCHES

SQUAT
5 x bar
5 x 135
5 x 225
3 x 315
1 x 365 (added belt)
1 x 405
1 x 435
1 x 445
1 x 455 (went up like a breeze)

45* EXTENSIONS
6 x BW - 4

KEYSTONE DEADLIFT
135 x 3
185 x 3
225 x 3
315 x 3 (added belt)
405 x 3
495 x 1
545 x 1 - 2

Biceps tendon swole up... icing it now. Back didn't tighten up but I did have some sharp pain in the low back... I just put the belt on and worked through it. I need to really get back into the swing of my dynamic warmups on a DAILY basis.

Mens Sana in Corpore Sano

Thursday, May 20, 2010

MORE REHAB

WARM UP WALK
DYNAMIC STRETCHING

BENCH PRESS
5 x bar
5 x 95
5 x 135
5 x 155
3 x 185
3 x 225 - 2

PULL THROUGH
5 x 40
5 x 60
5 x 80

STABILITY BALL ROLLOUTS
10 x BW - 3

DYNAMIC STRETCHING
ICE BICEPS INSERTIONS

Will be on bench press deload for one more week then back into pulling and pressing as planned.

Mens Sana in Corpore Sano

Wednesday, May 19, 2010

REHAB WORK

WARM UP WALK
DYNAMIC STRETCHING

BENCH PRESS
10 x bar
5 x 95
5 x 135
5 x 185
3 x 225 - 2
1 x 235

PULL THROUGHS
8 x 80 - 3

I had some upper biceps tendinitis last week and had to take most of the week off. Ice has been my constant companion. I spoke with a kinesiology friend yesterday and plan to get back on track next week. Plan to do max effort lower on Friday with the possible exception of the keystone deadlifts. The meet is still 10 weeks out so I should still be able to compete.


Mens Sana in Corpore Sano