Shoulder stretch, foam roller
Warm up sets
Working sets:
175 x 5
200 x 5
230 x 5 2
Assistance work:
Push-ups
BW x 20 x 3
Bent over barbell rows:
135 x 10 x 3
Tricep cable pushdowns (rope):
108 x 10 x 1
120 x 10 x 2
Foam roller
As you can see, should have had 5 reps at 230, only got 2. No idea – it just wasn’t my day. Not going to stress over it. Next week will be better.
Morning: just went for a walk. Woke up with an insane headache. The fresh air seemed to mostly clear it out.
Evening: went to a soccer coaching clinic. I am assistant coach for my son’s soccer team and it is a blast. The clinic was fun, went through the handbook, then did some example stretching and drills with the other coaches; gave us all good ideas on what to do with our teams.
Should stretching, foam roller
Warm up sets
Working sets:
115 x 5
135 x 5
150 x 5
Pull-ups (wide grip):
BW x 8 x 4
Dips:
BW x 10 x 4
Lat pull-down:
120 x 10 x 1
132 x 10 x 2
Foam roller
stair runs 3 x 10
Should stretching, foam roller, leg stretch with bands
Warm up sets
Working sets:
315 x 5
360 x 5
410 x 5
Assistance work:
Deficit deadlifts (4 inch platform):
275 x 5 x 3
Hanging leg raises:
BW x 25 x 3
Foam roller
It was great to be back to my training after a week off. As you can see, I stuck to my calculated reps for this session. I am going to change it a bit and do that for the 1st & 2nd weeks, then go max effort on the 531 (3rd) week and see how it goes. Also, I’ve changed my assistance work a bit. In working towards my goal of 500 I have a sticking point at the beginning of the lift. Coach recommended I throw in deficit deadlifts to work past this sticking point. Since I’ve not done them before, I thought it would be good to stay light and make sure my form is there before getting heavier. These have a very different feel through each stage of the pull and I definitely think they will help a lot. (thanks again Darren [Coach]!)