(1) warm up
rehab 1/2 - 17 reps each
upper body ball massage
(2) Weighted pullups 5 x 3 @ 41X1
20#, 25#, 35#, 45#, 50#
Press 1 x 14, 65#
3 x 15 back extensions
Calf massage
(3) Bike - Hill intervals
4 x 2 mile hill climb, gears 10,11,12,13
2 minutes rest in between
Averaged a little below 5 minutes on all of them
(4) mob - snatch wall position, overhead distraction
- Notes: Not sure I am going to do slow negatives with the pull ups strength work anymore. I think it is definitely productive but makes my shoulders a little achy and it's tough to keep good form. I think instead I will add in a dynamic or explosive day and low weight and reps. Could have gone harder on the bike, but kept the intensity relatively high.
- Sleep: 8 hours.
- Nutrition: Good. IF tomorrow.
- Body: Calves are pretty sore; traps and triceps also have a little bit of soreness. Legs feel slightly tired but they feel really good. Hip flexor feels great.
- General: Rest day tomorrow. Next cycle I am going to decrease my band rehab to one day per cycle, and implement squats, lunges, deadlifts on the first and third days. Trying to slowly replace rehab with real exercises. I will cut the reps back to 3x10 or something similar since I will be working them more often. Coming along.
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