Tuesday
Lower body squat session
Foam rolling
Magnificent Mobility Drills
Hip pre-hab/activation circuit
Back Squats to 15" box, 5x225, 5x275
Working on getting things symmetrical and smooth here. Since I'm typing this two days later, I can tell I'm getting better quad activation on the left side, which is definitely a good thing.
RDL's, 5x245, 5x265
DB Reverse Lunges, 2x8 w/50's
Glute-Ham Raises, 2x8
Tall Kneeling Lift, 3x8
KB Swings, 2x15 w/24 kg. KB
Pretty good workout overall. I'm trying to develop a base and get my lifts smoothed out before I leave on vacation. I'm also finding I have a ton of soft-tissue stuff going on in my left plantar fascia/lower leg; some extra work on these areas has started to relieve that nerve injury I was dealing with. Perhaps it was a mild nerve entrapment? Who knows...
Wednesday
1 hour Krav maga class
Thursday
Upper body day
I/O Warm-up
Barbell Bench, 5x185, 195, and 205
Wow, I'm still really weak on this. I think getting a hand-off in a few weeks when the gym opens will make a big difference though. Pecs feel great, though, so it's time to start pushing a bit.
Inverted Rows w/feet on physioball, 3x10
Face Pulls, 8x80. 2x8 w/90
Skullcrushers, 2x10 w/70
DB Curls, 6x40, 8x35
Split Stance Cable Push, 3x10 w/50
Prone Low Trap Y, 2x12
Overall things are going well. Other than being weak and having poor work capacity, I'm in a good position to start moving forward. Like I said - develop a training base and some connective tissue strength now, and hopefully when I get back I can start to crank things up.
Stay tuned...
MR
