A. Back Squat @22X1; 2.2.2 reps; rest 30s/2:30 x 3 sets *Start at 165-175 this week depending on feel*
Warmed up, decided on 170, did first two sets - felt really good, challenging but solid, made me wonder if I should have gone heavier so I did the last set @ 175 - tough but good. I think I could have used that for all 3 sets but it would definitely have been quite hard. All good in the hip though - both felt like they were working equally.
B1. Reverse hyper @20x1; 10-12 reps; rest 30s
B2. Crossover step ups @31X1; 8 reps each leg **No weight - just BW**; no rest btw legs; 30s rest
B3. Glute bridge @21X1; 8-10 reps; rest 2:30 x 3 sets
Reverse hyper = 10 reps @ 20lb. Bridge = 10 reps @ 175. All felt good. Left side was felt slightly weaker during the step ups but not a significant difference.
C. Conditioning
AB; 20s ALL OUT
Rest 4 minutes x 3 sets
Results = 12/13/13 cals, RPMs peaked 93, stayed above 88 once reached peak.
AB; 10s ALL OUT
Rest 2 minutes x 3 sets
Results = 7/7/7 cals, RPMs around 92.
20 MInute Z1 (done on AB)
OVERALL: Solid day. Happy with the squats - final two were challenging, especially in sets 2+3 but felt solid, tempo was good and glutes felt like they were firing. I did feel like I was a bit fatigued from having squatted on Mon, so excited to see how next squat session feels after a few more days in between.
Also, shoulder still feels good after yesterday's session. Had a sports massage today - it was not with my usual therapist (she's out on vacation) who probably knows my body better than I do at this point and is usually really helpful in figuring out root causes. I'll see her in a couple of weeks so if any shoulder issues are lingering she should be able to help. But today's session was still really good in working out some trouble spots - primarily, teres and infraspinatus. The therapist I had today said it seemed lke tricep was taking more of the load then it should, suggesting that perhaps my surgically-repaired bicep isn't quite up to par yet in terms of strength.
Solid on the squats and I agree. It was a quick turn around but with everything else going in the design this is where it best fit. Should only get better in general though.
ReplyDeleteGood to hear on the shoulder. I'm hoping throughout this cycle and with our rehab protocols we will get it back to 100%.
For sure - I expected to be a little fatigued and actually enjoyed training that way to see how my legs responded!
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