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Jiu Jitsu tomorrow night in whatever capacity the knee allows me to participate, and Warrior Dash Saturday afternoon. Knee better cooperate or I'll be scaling obstacles strongly favoring my left leg. Luckily, 7 or 8 of my co-workers are going with me, so I'll be going easy in order to allow the desk jockeys to keep pace.
I pushed a wheelbarrow with 8 1-gallon jugs full of water 600' up a slight slope from my water source to my garden. Twice. And then carried the jugs, 2 at a time, around my 2400 sqft vegetable garden giving drinks to my thirsty plants.
Hanging leg raises- 3X20
Face pulls with a rope: - 2 X (8/8/8/6), = 2 giant-sets of 30 reps in each, in super-set with “rotator cuff side-twists” - 2 X 10 on each shoulder.
Bench press - 4 X 8/6/6/6
Rack pull - 5 X 4-6
Barbell press behind neck - 4 X 5-8
Dumbbell laterals - 4 X 8/8/10/15 in superset with upright barbell row (vide grip): - 4 X 10
Pull-ups - 4 X 12 in superset with decline dumbbell press - 4 X 12
Pullover - 4 X 15 in superset with sitting cable rows - 4 X 15
Cable cross-over - 4 X 15 in superset with rope pull-downs w/stiff arms - 4 X (10/8/8/8) = 4 giant-set of 34 reps.
"All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."
I really fried my upper back on Sunday with a 135kg Front Squat Iso-hold for 20 seconds, so I'm taking a couple of days off.
I think I'll keep this exercise, it really seems to hit the upper back well, and it seems relevant to the deadlift, as keeping the upper back firing isometrically is key there.
Chin-ups: 3 x 3 x +85
Squat: 3 x 5 x 290
Bench: 212.5: 4/4/3/3/3/2 (was supposed to be 3 x 5, doing this whole "debt reps" thing on my upper body lifts where you gotta make up double the reps you miss)
Power Cleans: 8 x 1 x 145. Finally staying over the bar and actually jumping on these. They're still 50-80 lbs below where they should be, but progress is progress.