Warm up
7:45am- Training session - TM light - BB Squat, OHP, Chins, ProwlerBB Squat:
45 bar x 5
155 x 5
265 x 3
still feels like shit on the left hip / IT band
no work sets
BB OHP:
warm up
45 bar x 5
95 x 5
155 x 3
175 x 1
work sets
185 x 5 x 3 sets
185 x 4 x 1 set
185 x 3 x 2 sets
25 reps - Just doing the work here.
Chins
x 10 (chins were pretty strong today)
x 8
x 6
Prowler
3 45s each side x 2 rounds
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:15am - Complete
Notes - Have had to take time off after the issue on my work set heavy squat last Friday. I didn't lift on Monday, and had my bodyworker try and work on my legs, adductors, SI joint. Definitely helped, but still having issues. I was feeling better today and knew that the leg stuff probably wouldn't impact upper body work, and it didn't. Light squats felt like shit and I just abandoned the idea. This is a tough one and is a real set back as I can't squat easily, and pushing hard into the floor on the deadlift is also troublesome as my body is subconsciously holding back.
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:15am - Complete
Notes - Have had to take time off after the issue on my work set heavy squat last Friday. I didn't lift on Monday, and had my bodyworker try and work on my legs, adductors, SI joint. Definitely helped, but still having issues. I was feeling better today and knew that the leg stuff probably wouldn't impact upper body work, and it didn't. Light squats felt like shit and I just abandoned the idea. This is a tough one and is a real set back as I can't squat easily, and pushing hard into the floor on the deadlift is also troublesome as my body is subconsciously holding back.
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