5k run in 25degrees, fun! I overdressed and overheated halfway through but it was OK. I was very slow, but I ran the 5k faster today than I did in training. Time for a nap. Happy Thanksgiving everyone!
Duration: 35 minutes
Archive for November, 2008Good yoga session. Felt really good and I liked the flow. The week off is feeling great - I almost want to take another off. Duration: 50 minutes Decent squatting. My calves are sore as hell and my glute was really bothering me today, and it usually doesn’t on ATG squats. Despite that, I still hit a nice paused 3rm. Next week is a scheduled deload, but I am going to take it off instead and just enjoy some good recovery. Warmups: Paused ATG Squats: DE ATG Squats: Hanging Knee Raises: + stretching Duration: 40 minutes Nice rowing, but my back was very fatigued. Accessory work was good. Swimming went better than expected. I did not really get winded at all and cruised through 10 laps pretty easily (20 lengths). Warmups: BB Rows (wide, overhand grip): Wide-grip Face Pulls: Rear Delt Flye Machine: Incline DB Curls (hands supinated): Standing DB Hammer Curls (both arms at once): Swimming: + stretching Duration: 50 minutes 700! doubled! The setup allowing me to start from the top was a success. No glute pain! I thought I was going to throw up after the first rep with all that relief settling in after hitting that long time goal. Afterwards I did a 585 triple, easy, but the glute pain returned as soon as I started contracting for the initial pull off the floor. With that final long term goal met I can finally retire and stick to chest and biceps. Warmups: Deadlifts (starting from the top): Hypers: Standing Cable Abs w/ ab strap (hard tower): + stretching Duration: 80 minutes Went to see Dr. Scott today to see how things are holding up. My pelvis is still in proper alignment (good). Deads are coming up so we will be able to see if the pain in my ham/glute is connected at all. It is probably too soon to tell, though, but we will see. My knees were out a bit, so he adjusted those, and he did some work on my calves since they are always sore. Now they are very sore (as he said they would be), but hopefully he did something good in there. Good bench workout. Everything was pretty easy, and I took extra long pauses on the 275 reps and still had more in me. Militaries were great this week. Warmups: Paused Bench Press: DE Bench Press: Standing Military Press: Smith Reverse CG Bench: Standing OH DB Extensions: Incline DB Flyes: + stretching Duration: 60 minutes Squatting was great today despite running on 3 hours of sleep. Very tired. Killed the paused squats, and then did some jump squats and abs to call it a day. I must be getting used to paused squats, as I don’t get that ‘head is going to explode’ feeling now when doing them. Warmups: Paused ATG Squat: ATG Jump Squats: Standing Cable Abs w/ ab-strap (hard tower): Duration: 30 minutes Nice rowing today. I did wide-grip rows for the first time since my lat strain and all was good. After the workout I tried out my “box removal with bands” idea and it worked out perfect. You guys will LOL when you see it on video. So ghetto, but it couldn’t work any better than it does. The bands snatch the boxes away the instant I start to lift the weight away. Warmups: Wide-grip BB Rows: Wide-grip Face Pulls: Rear Delt Flye Machine: Incline DB Curls (hands supinated): Reverse EZ Curls: Fast Walking: + stretching Duration: 60 minutes This was a nice session. I opted to pass on any real work with my hamstrings and just did some light shrugs since I have not done them in a while, and I wanted to see how my lat held up with them. Everything went well. I played with the deadlift setup I mentioned yesterday. I think it will work pretty well, as long as I have two people on hand to pull the platforms out quickly so I don’t have to stand there holding the weight forever. Warmups: Shrugs: Seated Ham Curl: Lying Ham Curl: Standing Cable Abs with ab-strap (various movements): + stretching Duration: 50 minutes |
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