Training Log: Entry 2415
0400 Wake Up (Dog was being a total rascal. I was actually ready to sleep more, but with it being Saturday, I took the dog so the wife could get some more sleep)
Longest walk yet with the 45lb vest. Did it fasted. Really proud of how well my oldest dog is doing.
Then
50 Rest Pause chins
40 pull aparts
25 pushdowns
50 bodyweight reverse hypers
Breakfast
20 Standing ab wheel
30 GHRs
PM WORKOUT (1330)
Max Effort Lower
(1) Elevated High Handle Trap Bar pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x635 (shut it down here: right hip was being angry)
GIANT SETS (pull-row-chin-neck)-90 second rests between sets
Touch and go high handle trap bar lift 460
5x9
T-bar rows 3 plates
2x13
2x12
1x10
Chins (various grips)
4x8
1x5
Neck harness 55
11,10,9,8,8
90 second rest
T-bar row stripset
10x3 plates
10x2 plates
13x1 plate
D-handle lat pulldown (resting long enough between sets to put away a plate per side off the deadlift bar)
10x130
8x130
7x130
STRIPSET
10x130
6x120
6x120
7x110
10x90
1 minute rest
Tabata high handle trap bar lifts w/135lbs
Notes: Had to call an audible on the workout. The hip is mostly healed, but I could feel it tweaking under the load, and knew that pushing it would result in the same thing as last week: blowing it all out on the first set and having nothing for the rest of the workout. Wanted a decent workout today, so went heavy-ish, shut it down, and did extra rounds of the giant set. Happy with that trade off. The pain is interesting: it's not the lifting that triggers it: it's the setting down/racking the weight that does. Something about relieving the load from my body puts the body through something. It meant I had to take the eccentric VERY slow on the trap bar lifts, and even the t-bar rows I needed to be ginger on.
Man, if you think those tabata pulls suck when you're fresh, try hitting them at the END of a workout. Great finisher.
Turned out I most likely DID tear a muscle the other day with that bench workout: the bruising is finally started to show through. Similar to my hamstring: there was a delay. I've already got a million great ideas on what to do with my bench workout for now, so no concerns there. The shoulder feels great as is, but I can track some performance degrade in it.
Interesting injury observation just because my right shoulder suffers something similar from farmers' walks. When I set the weight down, right at release, I feel some pain. Looking forward to what you come up with for your bench press.
ReplyDeleteWeird for sure. Wonder what's going on. It's like the load is holding all the connective tissue together.
DeleteCouple ideas floating around for bench. One is to switch order of movements and put the DB press at the end rather than the beginning. I like that because it would allow me to totally annihilate myself at the end of the workout with rest pausing, slingshot and dropset. Alternatively, I can keep the DB pressing first and bring out the slingshot for later sets to get in some more rep work and keep the shoulder a little safe. Another option is to click the incline down each set to make things a little easier and get in more rep work from a variety of angles. And then I could always just combine all of that together as well.
It's one of the things I love about injuries: suddenly the plan is gone and creativity can flow.