Swimming in the ocean - 2 hours
1:15pm - belly breathing, Primal Move practice, Original Strength resets - 15 minutes
1:30pm - warm up
Some overhead holds with light KBs, some KB presses, squats, swings, just different things to get the body warmed up
1:45pm- Training session - BB Squat, DL
BB Squat:
warm up
45 bar x 5
95 x 5
135 x 5 (with belt)
work sets
175 x 5 x 3 sets (belt)
BB DL (hook grip all sets):
warm up
45 bar x 5
135 x 5
175 x 5
top work set
205 x 5 (this felt incredibly easy)
Overhead press:
45 bar x 5
95 x 5 (just wanted to see what it felt like)
hanging from the bar
Bear crawls 2 minutes
2:30pm - Complete
Notes - OK, getting back in the game, it felt great. Was extremely cautious today and didn't want to push the weights hard at all, but it was hot in the gym, and I ended up doing some good work. No issues on anything, which is the main thing. Felt good getting back into the squat, felt safer having the belt on. Didn't love the belt for deadlifting, but I will still with it, I know it will ultimately be helpful and it's good to use it. I was very pleasantly surprised at how good and easy deadlifting felt. Good for the back. My plan is to bump up 20 lbs in each lift later this week, going for 195 on the squat and 225 in the DL for work sets. More or less dropping back into a revised NLP at much lower weights but will try and ramp quickly, but safely. I am thinking I can get back to 275 in the squat and 300 in the DL quickly, and then will be very intentional about adding to the bar but only what I can absolutely handle, probably 5 lb increments. I must get better reps in the squat this time around given the lessons over the last several weeks.
No comments:
Post a Comment