Training
A) Treadmill 5 min
B) Mobility and foam rolling
C) High bar squats - bar x 5, bar x 5, 45kg x 8, 55kg x 5, 65kg x 4, 73kg x 2, x2, x2, x2
D) Conv. Deadlifts - 75kg x 8, 85 x 4, 98kg x 15 x 1 - 30 sec between reps
E) Plank - 2 x 90 seconds
F) Hypers - 2 x 25
G) Treadmill 5 min
My knee felt ok squatting but I noticed that putting the knee sleeve on the left leg was tight! So there's been some swelling going on, but nothing compared to this morning! Big difference between left and right tree stump ;) Put the heating pad on the back of my knee last night with warmed castor oil but it didn't seem to do much. Ice pack wrapped around it on my drive into work this morning.
It hurts. I'm limping. Sad face. Tomorrow is heavy deadlifts, but that shouldn't bother it. We'll see what Friday feels like and if pause squats will be a go or not.
Wednesday, September 30, 2015
Tuesday, September 29, 2015
Monday September 28th, 2015
Training
A) Treadmill - 5 min
B) Mobility - 5 min
C) Bench - bar x 10; bar x 5; 35kg x 8; 42.5kg x 5; 47.5kg x 3; 52.5 x 5, 52.5x5, 52.5x5
D) Bench - 2 board - 62.5 x2, 62.5 x 2, 62.5 x 2, 62.5 x 2
E) Bench - 3 board - 67.5 x 2, 70 x 2
F) - DB rows - 42.5 x 3 x10
G) Treadmill - 5 min
Bench felt really good. Went wide grip for the 1st set of 52.5 and felt a little bit of shoulder issues, so moved in a finger for the 2nd set and back to wide for the last as I was videoing and wanted to see how I did "under pressure". 2 board was easy. I should have upped the weight for the last 2 sets at least, but will know better next week if they are programmed again. 3 board - went for 70 to see how it felt in my hands. Very cool. Yep, it was heavier but that's good for the CNS. That's the goal lift for nationals!
Weight - 75.4
F 73
C 275
P 135
Out for dinner with friends...ate half a pizza... life is good!
A) Treadmill - 5 min
B) Mobility - 5 min
C) Bench - bar x 10; bar x 5; 35kg x 8; 42.5kg x 5; 47.5kg x 3; 52.5 x 5, 52.5x5, 52.5x5
D) Bench - 2 board - 62.5 x2, 62.5 x 2, 62.5 x 2, 62.5 x 2
E) Bench - 3 board - 67.5 x 2, 70 x 2
F) - DB rows - 42.5 x 3 x10
G) Treadmill - 5 min
Bench felt really good. Went wide grip for the 1st set of 52.5 and felt a little bit of shoulder issues, so moved in a finger for the 2nd set and back to wide for the last as I was videoing and wanted to see how I did "under pressure". 2 board was easy. I should have upped the weight for the last 2 sets at least, but will know better next week if they are programmed again. 3 board - went for 70 to see how it felt in my hands. Very cool. Yep, it was heavier but that's good for the CNS. That's the goal lift for nationals!
Weight - 75.4
F 73
C 275
P 135
Out for dinner with friends...ate half a pizza... life is good!
Sunday, September 27, 2015
Saturday September 26th, 2015
Saturday Squat Day
A) Mobility/Stretching
B) Squats w/loose belt - Bar x 5; bar x5; 45kg x 8; 55kg x 5; 65kg x 5; 70kg x 2; 72.5kg x 6x3
C) Squats - 65kg x 3x3
D) SLDL - 85kg x 4x6
Squats felt good. Knee was starting to click and get a bit cranky by the last set and into the 65kgs. But overall a good weight for volume and getting back in the game.
Weight - 74.4
F - 56g
C - 117g
P - 84g
A) Mobility/Stretching
B) Squats w/loose belt - Bar x 5; bar x5; 45kg x 8; 55kg x 5; 65kg x 5; 70kg x 2; 72.5kg x 6x3
C) Squats - 65kg x 3x3
D) SLDL - 85kg x 4x6
Squats felt good. Knee was starting to click and get a bit cranky by the last set and into the 65kgs. But overall a good weight for volume and getting back in the game.
Weight - 74.4
F - 56g
C - 117g
P - 84g
Friday September 25th, 2015
A) Mobility
B) Pause Squats - warm up 45kg/45kg/55kg Working sets: 60kg 6x3
C) Bench - bar x 10; 35kgx5, 35kgx5; 42.5 x 5; 48.5kg x 6 x4
D) Spoto Press - 42.5kg x 6x2
E) Tricep pushdown - rope and pulley - 3x20 @ 35lb+ tension
Pauses were good. Felt good in the bottom and squatting in the cage kept my confidence level up.
Bench was easy. Left shoulder a bit stingy, but stands to reason since squatting has started again.
Weight 75.6
F -56g
C - 134g
P - 74g
B) Pause Squats - warm up 45kg/45kg/55kg Working sets: 60kg 6x3
C) Bench - bar x 10; 35kgx5, 35kgx5; 42.5 x 5; 48.5kg x 6 x4
D) Spoto Press - 42.5kg x 6x2
E) Tricep pushdown - rope and pulley - 3x20 @ 35lb+ tension
Pauses were good. Felt good in the bottom and squatting in the cage kept my confidence level up.
Bench was easy. Left shoulder a bit stingy, but stands to reason since squatting has started again.
Weight 75.6
F -56g
C - 134g
P - 74g
Wednesday September 23rd, 2015
A) Mobility/stretching
B) Carried all weights and bar up from basement to garage
C) Deadlifts - 75kg x 10; 95x 5; 105kg x 3; 112.5kg x 8x2
D) Deficit Deads - 97.5kg x 4x4
E) Side planks - 2 x 45sec per side
F) Carry all plates and bar back down the stairs
Out of my element training in the garage but distraction is good. Took 2 minutes between sets. Despite my daughter thinking otherwise, I did not feel "badass" training in the garage while all the moms walked their dogs or their kids.... ;) I did however set off a few car alarms in the ritzy sissy cars on the street!!
...they should be afraid.... ;)
Weight - 76.1
F 48g
C - 130
P - 130g
B) Carried all weights and bar up from basement to garage
C) Deadlifts - 75kg x 10; 95x 5; 105kg x 3; 112.5kg x 8x2
D) Deficit Deads - 97.5kg x 4x4
E) Side planks - 2 x 45sec per side
F) Carry all plates and bar back down the stairs
Out of my element training in the garage but distraction is good. Took 2 minutes between sets. Despite my daughter thinking otherwise, I did not feel "badass" training in the garage while all the moms walked their dogs or their kids.... ;) I did however set off a few car alarms in the ritzy sissy cars on the street!!
...they should be afraid.... ;)
Weight - 76.1
F 48g
C - 130
P - 130g
Wednesday, September 23, 2015
Tuesday September 22, 2015
Training Log
A) Mobility / Stretching - 10 min
B) Squats - 20kg x 5, 20kg x 5, 20kg x 8, 45kg x 6, 55kg x 5, 65kg x 4, 70kg x 2, 73kg x 5, 73kg x 5, 73kg x 5, 73kg x 5
C) Conv DL's - 75kg x 6, 95kg x 3, 98kg x 2 x 12 sets - 45sec rest
D) Plank - 3 x 1 min
E) Hypers - 3 x 15
Squats were GOOD for the first time in over 6 weeks! I felt like my old self with just a bit of upper back strength that needs to be worked on. Knee sleeves on and no knee pain, never even crossed my mind. #win!!
Deadlift cardio - perfect finisher ;)
Weight - 75.4
33F
148C
113P
A) Mobility / Stretching - 10 min
B) Squats - 20kg x 5, 20kg x 5, 20kg x 8, 45kg x 6, 55kg x 5, 65kg x 4, 70kg x 2, 73kg x 5, 73kg x 5, 73kg x 5, 73kg x 5
C) Conv DL's - 75kg x 6, 95kg x 3, 98kg x 2 x 12 sets - 45sec rest
D) Plank - 3 x 1 min
E) Hypers - 3 x 15
Squats were GOOD for the first time in over 6 weeks! I felt like my old self with just a bit of upper back strength that needs to be worked on. Knee sleeves on and no knee pain, never even crossed my mind. #win!!
Deadlift cardio - perfect finisher ;)
Weight - 75.4
33F
148C
113P
Tuesday, September 22, 2015
Monday September 21, 2015
Training Log
A) Mobility / stretching - 10 min
B) Bench - 20kg x 10, 20kg x 5, 35kg x 6, 45kg x 5, 50kg x 3, 50kg x 3, 55kg x 3, 55kg x 3, 55kg x 3
C) Bench - 58.5kg x 4x2
D) Bench - 2sec pause / rep - 42.5 x 4x6
E) DB rows - 3x10 @ 42.5lbs
F) Incline DB press - 3x10 @ 25lbs
Bench felt smooth and easy. No shoulder pain, great volume.
Weight 75.6
54F
126C
88P
Training Log
A) Mobility / stretching - 10 min
B) Bench - 20kg x 10, 20kg x 5, 35kg x 6, 45kg x 5, 50kg x 3, 50kg x 3, 55kg x 3, 55kg x 3, 55kg x 3
C) Bench - 58.5kg x 4x2
D) Bench - 2sec pause / rep - 42.5 x 4x6
E) DB rows - 3x10 @ 42.5lbs
F) Incline DB press - 3x10 @ 25lbs
Bench felt smooth and easy. No shoulder pain, great volume.
Weight 75.6
54F
126C
88P
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