eek... squats and a tweaked back

Several mobility and activation exercises I got teased about
High bar squats 3x8 @ 155,165,175
Reverse Lunges 3x6 each leg @ 65,75,80
Speed dls 6x2 @ 170
GMs 3x6 @ 95,105,95 first noticed a bit of twinge... but really, I was getting bent over second half of last set of squats
Then my back seemed okay... so I kept going
Pallof presses 3x10 each side w bands
Overhead iso hold w band 2x30sec
Hypers 3x10 w pause @ 9kg ball
Adductor stretch on ball 2x30sec
Yoga plex 4 per side
Then as the night has gone on my back has gotten increasingly sore

Tomorrow: trip to chiropractor

some un-good bench

Definitely not a good night. Perhaps related to the ongoing soreness in my pecs from massage the day prior.

Legs up 5x5 @ 85,90,95,100,105(only got 4)
Legs up 2bd 3x5 @ 110, 115(4), 115(4)... argh!
A1 chins 5x3 w assistance
A2 DB incline press 4x8 @ 20s, 25s, 25s, 30s
Rotators 4 sets
Side planks 2x30 sec per side

Wrapped knees a couple sets which counts as work... lol

Fri and Sat

Speed bench 9x3 @ 65 + bands
3bd bench 5s @ 85,95,105,115,120,125,130,135,140
A1 DB bench 3x8 @ 25s, 30s, 30s
A2 Pull ups 4x2 with assistance
B1 2 point rows 3x10 each side @ 20, 25, 25 (each side)
B2 1 arm pec stretch

10 min on stair mill... I have discovered a cardio machine I don't mind!!

Lots of warm up today...

Squats 5x3 @ 185,195,200,205,210 (last 4 with belt)
A1 Stiff leg DLs 3x6 @ 175 all sets
A2 Yoga Plex 3x6 each leg
B1 Single leg hip thrusts 3x8 each leg @ 10 all sets
B2 Wall March 3x6 each leg
Heel to Glute stretch 2x30sec each side
Seated 90/90 stretch 2x30sec each side

Wed Jan 5

Warm up was quicker than normal due to getting to the gym at 9:30pm. I really didn't want to be leaving at 11pm or later. Still got in some mobility work, glute activation and stretching. I do need to start foam rolling more often. I promise myself that today after work I will foam roll.

Sumo DLs 5x5 @ 185,195,205,210,215
Front squats 3x6 @ 95,100,100
A1 DB Bulg split squats 3x8 each leg @ 20lb DBs each hand all sets
A2 Landmines 3x6 per side @ bar+5,7.5,10
B1 Swings 2x15 @ 35,35
B2 Calf stretch 2x30 sec each leg

Threw in some extra single leg hip thrusts and 2 sets of slingshots with a DB (since I don't have KBs around).

Weight was down yesterday morning to 65.6kg... getting there :)

cg bench work

Warm up mostly mobility work
Cg bench 3x10 @ 75 all sets
Cg bench 2bd 3x6 @ 85,95,100
Cg bench 3bd 2x6 @ 105,110 A1
DB row 3x8 @ 25,30,30 each side A2
Scap pushups 3x10 B1
Head supported rows 3x10 @ 20lb dbs in each hand all sets B2

10 min on stair climber and 10-15 min shovelling

squats... day 2 of new program

High bar squats 3x8 @ 145,155,165
Reverse Lunges 3x6 each leg @ 45,65,70
Speed Sumo dls 6x2 @ 160, 45 sec
Snatches 2@45, 1@55,60,60,60
Pallof presses 3x10 each side w bands
Adductors and abductors w ball and bands 2x30 sec each

Rowing intervals 30/30 10 total

christmas and ny week

Lots of training in MJ at Unparalleled while I was away. The highlight was squatting 130kg for a dbl straps down in my new super centurion.

Today started my program for nationals.

Legs up 5x5 @ 85,90,95,100,100
Legs up 2bd 3x5 @ 105,110,115
Chin ups 5x3 A1 assisted
Incline DB 4x8 A2 @ 20s, 25s for the rest
Pallof overhead iso hold 1x60 sec per side
Side planks 3x20 sec per side
4 sets rotators