I’m going to attempt to keep an online log of my training over the next couple of months. Not only will it keep me thinking about what I need to address, but I hope it will give you guys a peak into my training thoughts as well.
I can’t promise this every week, but I’ll do my best. Here goes!
Monday – Squat/Lower Body
Back Squats, 225×5, 255×5, 285×5
I was supposed to work up to an 8 RPE here, and honestly I should’ve either gotten some more volume at 285 or gone heavier. First week in the block though so I’ll let it slide!
RDL’s, 135×5, 185×5, 22×5
My left groin/adductor had been bugging me as I’d switched some things around with my PRI set-up. It’s gradually healing, though, and continues to feel better and better.
Blocked 90/90 Split-Squats, 3×8@30#
Really dialed in the technique here and got a great stretch on my left TFL. These are definitely improving. I’ll do a video on these in the future to demonstrate technique.
Glute-Ham Raise, 3×8 with 4 holes showing
Tried these with my feet flat on the plate versus plantarflexed – this made it a lot more challenging.
Ab Wheel, 3×10
Tuesday – Bench/Upper Body
Bench Press, 3×3@225
The goal was to stay at an RPE of 8 while maintaining perfect technique. It was somewhat hit or miss as I was trying out a lot of different things – tight set-up, moved my fingers in a tad on the bar, and really tried to stay tucked when coming out of the bottom.
Set-up/hand-off was flawless. I’ve never felt so stable. And I hit a couple reps that just felt like butter. Once technique wavered even a smidge, I moved on.
Chest Supported Row vs. Mini-band, 3×8@35#
These are just silly – as if the Elite CSR isn’t bad enough, loading a mini-band to really increase tension at the top?
Humbled would be a good word here 🙂
I superset those with:
DB Bench, 2×8@70, 8@80
Really had no clue where to start here, but the last set of 8 was challenging. I haven’t pressed dumbbells in like 1 or 2 years, though, so I expect this to go up.
Face Pulls, 8@70, 2×8@80
Offset Waiters Walks, 3 trips w/20 kg kettlebell
Thursday – Deadlift/Lower Body
Deadlift with Greens Bands, 3×405, 3×455, 3×475
Goal was to stay at an RPE of 8 and really focus on technique. I need to get my hips down more, and keep them underneath me when I initiate my pull. I also need to focus on pulling back into my legs, versus letting the bar drift.
Overall not too bad.
Paused Safety Bar Box Squats, 5×155, 185, 205
These are more of a deadlift assistance exercise than anything else. Just got a feel for the weight and I’ll push it a bit more next week.
Goblet KB Lateral Lunges, 3×8@12kg
Working a bit more on hip strength/stability here. These suck.
Ball Leg Curl, 3×8
Prone Jackknife on Ball, 3×8
Friday – Bench Assistance/Upper Body
I would normally hit this workout on a Saturday, but we were swamped and had several distance clients coming in, so I knocked it out Friday AM.
BB Floor Press, 5×135, 165, 185, 185
These absolutely suck. No leg drive, all upper body, no stretch-shortening cycle, ugh.
So yeah, basically these are exactly what I need. I hate you Jo Jordan!
(Just kidding man – I really love ya. Please don’t hurt me!)
Chins, 3×5
Scaptions, 3×8 w/10#’s
Prone Row to External Rotations, 2×8 w/2.5#’s
Tall Kneeling Pallof Press ISO, 3×15 s. w/20#
As you can tell this workout is considerably less taxing than the others. I just went back to 4 days per week, so I didn’t want to just crush myself all four days.
Body is feeling good and we’ll see what happens this week. Have a good one and train hard!
Best
MR