Foam roll: Whole body
shoulder mob: 3 mins each side
Warm up: Band flyes/pull aparts/pressdowns, 15 reps, 2 rounds, no rest
GHR
BW * 8 for 5 sets
Press
45kg * 5
55 * 3
65 * 1
70 * 1
72.5 * 11 (PR)
I will count the pressing as a PR since I did them with a semi pause at the bottom, was really strict with the press but it felt pretty good while repping. I left one more in the tank, so no grinding.
Floor press
60 * 10
80 * 10
90 * 5 (paused 1 sec)
100 * 5 (paused 1 sec)
110 * 5 (paused 1 sec)
115 * 4 (paused 1 sec)
80 * 15
DB incline
35 * 10
30 * 11, 12, 10
Single side laterals
10 * 15 for 3 sets
Slow negatives. rest time 1 min.
Lying DB extensions superset with Band pressdowns
3 sets, AMRAP for both
Barbell rows
worked up to 140 * 5
Cable rows (rope)
3 sets of 15
Barbell Curls
40 * 10
60 * 8
70 * 7
80 * 1 (so stupid to even attempt this given the low back pain, shall never do shit like that again)
50 * 15
Incline DB curls (fatgrips)
3 sets of 12
GHR abs
3 sets of 20
Elbow felt slightly better today (6/10) so decided to do some floor pressing. Lower back didn't suffer as bad as I thought during the pressing (7/10), so that's probably a good sign. Had to foam roll the whole body today, my right hip flexor was slightly swollen and abit tender, but still can walk and squatting seems to be alright. I just hope this is the turning point in the prep and from here it gets better.
No comments:
Post a Comment