Wednesday, 4 June 2014
Shurg rush
55 min., 225 lb.
warm-up
FSQ: 10, 5* @ 145, 195 lb.
[Okay, so... you CAN overtrain on squats. My dead squats on Monday must have challenged me more than I realized. I took Tuesday off, but when I got into the gym on Wednesday, I felt "weak" right away on squats. As I sank into the hole on rep 6 at 195 lb., I felt something between my vastus medialis and vastus intermedius "give" in my right leg and I lost all power. When whatever-it-was "gave", I felt a distinct popping sensation and what felt like a hollow marble. It was not a searing, tearing pain and I have not lost any mobility. The leg was still load bearing, just very tender and achey. By Thursday I was even able to jog lightly, so I'm not really worried about this setback. I simply strained under-recovered muscles, and they let me know it. Admittedly, I was pretty distracted and demoralized for the rest of my workout, but I led myself through it. After a week of three PR's in a row, it might have been wise to light(er) this week, but what do I know!?]
hypers: 15, 15, 12, 12 @ bdw, 10, 25, 35 lb.
Kelso shrug: 12, 12, 10, 10 @ 195, 215, 225, 235 lb.
bench shrug: 12, 12, 12 @ 225, 245, 275 lb.
pullover: 15, 15, 12, 12 @ 50, 60, 70, 80 lb.
snatch shrug: 10, 10, 10 @ 215, 225, 235 lb.
[Compared to my last two Shurg Rushes, I used lighter weight for more reps. I think I'm interested in trying a few weeks of high-volume, high "pump" weightlifting, and I didn't want to risk taxing my neck again just a couple weeks outside of a strain.]
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Thursday, 5 June 2014
Garage fitness
35 min., 225 lb.
[My buddy came over for a workout and we did the following circuits. I set my watch with a repeating 1'05" timer. Halfway through the workout, we realized that my double-end bag had a leak, so it's time to spring for a nicer one. I wore out my first double-end bag, woohoo!]
double end bag - 1 min.
heavy bag - 1 min.
[1 min. rest]
sling pushups & rows - 1 min.
sling dips & curls - 1 min.
[1 min. rest]
jump rope - 1 min.
tire/sledge - 1 min.
[1 min. rest]
REPEAT for 4 cycles
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Friday, 6 June 2014
Grip training
30 min., 225 lb.
warm-up - gyro ball, space mace, ghetto grippers
CoC #1.5 - 10 closes
CoC #2 - 0 L, 1 R
CoC #2 - 0 L, 1 R
CoC #1.5 - 7 closes, 2 closes
dino db hold (2", 74 lb) -
60 sec
42 sec
40 sec
[I've lost some ground on my grip strength, but I also trained at night, on a Friday, when I don't eat meat, and eat less in general. Just have to keep on keepin' on....]
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