BW - 213
Slow Rack-Pulls at the knee - 135X5 for a few sets
GHR - BWX5, 5, 5 (using a stick to maintain spinal alignment)
Hack Squats -
100X8
knees felt weird and tight, so I jumped over and did
Leg Extensions - lightweightX35
jumped back over to Hacks and the knees felt fine and so I continued with
100X5
120X10
140X10
150X8
170X8
190X8
Chin-Ups -
BWX5
+25X3, 3
+45X1
BWX10
Chest-Supported Rows -
45X8
70X5
95X5
Started off with the rehab rack pulls. Need to talk to my P.T. about these. There's no pain, so that's good, but I'm also supposed to be re-drilling form to make sure I don't round my lower back. I'll get one or two more session in before I meet with him again, and we'll see what's up. Wondering if I need to be filming these or something.
GHRs using a broomstick to maintain a neutral spine were much harder today for some reason. Could barely get 5 reps on the 3rd set.
Knees felt NOT GOOD on first set of Hacks, but after a bunch of light leg extensions, they were totally fine, and I set my 6th consecutive PR on them.
Felt like going for intensity instead of volume on chins, and so threw some weight on. Nothing special about the results in-session.
Showing posts with label spine alignment. Show all posts
Showing posts with label spine alignment. Show all posts
Friday, September 11, 2015
Tuesday, September 1, 2015
Legs and Back, and Shoulder Testing.
BW - 215
Leg Curls -
Warm-up - X10, 10, 10, 10
Work Sets - X10, 10, 10-10-10-15 (drop-set at end)
Hack Squat -
100X10
120X10
140X10
160X10
180X10
GHR (to parallel, and using a broomstick to maintain alignment) - BWX5, 5, 5, 4
DB Bench -
45sX10
55sX8
65sX12, 10, 10
super-set with
Chin-Ups - BWX5, 5, 5, 5, 5
Chest-Supported Rows -
45X5
90X10
Trying to make sure I get good hamstring work in while I can't Squat or DL. Cut out leg extensions today in favor of more leg curl volume. Also tried adding this GHR approach. My P.T. has me doing bodyweight goodmornings like this: holding a broomstick against my tailbone, upper back and skull to maintain alignment. That's not challenging and is for drilling the pattern. Thought I'd try it with some BW GHR's to parallel to try and get some good, hip dominant hamstring work in. They were hard as hell, but no back-pain.
Wanted to get a 2nd flat, DB bench work in before my next P.T. session so that I'd have some more feedback to provide. Last time I worked up to 65sX5; basically just until it felt like real weight. I checked my logs and saw that my best with the 65s was 15 reps, so I thought I'd push a little harder this time and see what was up. Got within 3 reps of that, but I also MATCHED the total volume of my best session with the 65s. That's not surprising because with my Incline having gone up, there's no reason that the strength shouldn't generally be there.
Kind of burying the lead because the main point is that my shoulder felt fairly okay throughout, and the next day. I expect the P.T. to recommend moving on to light BB bench now.
Leg Curls -
Warm-up - X10, 10, 10, 10
Work Sets - X10, 10, 10-10-10-15 (drop-set at end)
Hack Squat -
100X10
120X10
140X10
160X10
180X10
GHR (to parallel, and using a broomstick to maintain alignment) - BWX5, 5, 5, 4
DB Bench -
45sX10
55sX8
65sX12, 10, 10
super-set with
Chin-Ups - BWX5, 5, 5, 5, 5
Chest-Supported Rows -
45X5
90X10
Trying to make sure I get good hamstring work in while I can't Squat or DL. Cut out leg extensions today in favor of more leg curl volume. Also tried adding this GHR approach. My P.T. has me doing bodyweight goodmornings like this: holding a broomstick against my tailbone, upper back and skull to maintain alignment. That's not challenging and is for drilling the pattern. Thought I'd try it with some BW GHR's to parallel to try and get some good, hip dominant hamstring work in. They were hard as hell, but no back-pain.
Wanted to get a 2nd flat, DB bench work in before my next P.T. session so that I'd have some more feedback to provide. Last time I worked up to 65sX5; basically just until it felt like real weight. I checked my logs and saw that my best with the 65s was 15 reps, so I thought I'd push a little harder this time and see what was up. Got within 3 reps of that, but I also MATCHED the total volume of my best session with the 65s. That's not surprising because with my Incline having gone up, there's no reason that the strength shouldn't generally be there.
Kind of burying the lead because the main point is that my shoulder felt fairly okay throughout, and the next day. I expect the P.T. to recommend moving on to light BB bench now.
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