Still pretty sore from maximus gluteus maximus activation on Tuesday and because I am a big baby.
I did a pretty general mobility routine. then 20x 5 x 2 40 x 5 50 x 5 60 x 3 70 x 3 75 x 5 x1 PB! The last rep was long enough to make all of the steak sandwiches to fill a truck shop bain-marie but, it went up. Thank Christ. That's the third week in a row attempting that weight. The improvement was so tiny each week...but it came. Next week it's going to be solid.as.a.rock ;) above body weight for reps is a happy, happy day. sling shot back off sets AMRAP 1 x 6 at 75kg 1x 5 at 75kg Conditioning Tabata ropes (two ropes) My traps became the elephant in the room and I will not be holding any of those steak sandwiches with the grip from this day... How is it possible that my body defers to using traps under all circumstances? wot.
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Volume deads
Because of lots of pain in my hamstrings after intensity day, I spent a bit of time activating my glutes with an ascending KB ladder. Also did dead bugs and general warm up. 60 x 5 x 2 70 x 5 80 x 5 90 x 5 100 x 3 3 x 5 @105 It wasn't a big success. The last set felt like I was tapping into my glutes. Breaking the lift into leg drive and then glute city helped a little. 3 x 5 @ 60kg with the red band. These felt much more powerful. I actually set much higher and pull really much faster from that position...I think I overcomplicate and think it when it gets heavy. On intensity day, I've got to warm up in this position. stop trying to start lower, it's fucked for me. Conditioning - suck it 30:30 KBS with 24kg I managed 19 reps each set. It actually felt good to breathe hard and get a little sweaty. More of this. Volume squat
I did some work with the band to activate my rotation. Also banded knees all warm up reps till 70 to get my glutes really working. 20 till it felt good then I moved the safety bars up and did 40 x 5 out of the bottom 60 x 5 out of the bottom. 70 x 5 out of the bottom 75 x 3 5 x 5 @80kg (volume is up this week after some good steady increases in tmy intensity squats) felt good. stronger, faster and more powerful. Volume bench using feet flat on the ground and trying to take the weight with my lower body. 20 till it felt good 30 x 5 40 x 5 50 x 5 x 5 @ 60 kg - felt mostly stable. still not super punchy. Those shitty deadlifts yesterday flared my hip up again. Drowning my sorrows with red wine probably didn't do awesome things for Sunday inflamation either...
Dr google and Eric Cressey told me that it could be Femoral Anterior Glide Syndrome. It could actually be a tumour as well I guess. The deadbugs help me with my hamstrings in the warm up but I've been aware of the lack of glute action in the deads for a while. With volume this week I'm going to try to get those firing well in the warm ups. Also do some paused lifts along the way too. DEADLIFT intensity
I felt really good today…determined to get a good full heavy set this week. I warmed up quickly but even 120 felt heavy. 127 felt heavy and was very slow…but I thought if I got my shit together I could do 132.5. I got the first rep but then didn't get far with the second rep…After annoying everyone with my whinging, I noticed I had different plates on each side, 133.75. I stripped it back to 130 and failed that too after a good rest. 5 x 8 single arm KB presses @ 16kg L/R conditioning 8 x 90sec rounds of 5 tyre flips 15 lateral jumps over the yellow hurdle. I think I'm more disappointed with how I reacted to the shitty lifting than the actual shitty lifting. SQUAT 1 x 5 @ 105 PB
These were actually pretty good. Not too slow. A little forward on the first three but Yip, I was totally stoked to get this today :) I felt like I was racing to get the lifts in before the fear of god caught up with me. It was a close, close race. BENCH 1 x 4 @ 75kg again - on Mitchell's kick-arse new competition bench, The Dominator. I fucked up, I was working in with someone else and didn't check the weights before my final set…so, I ended up repeating a warm up weight thinking it was my working set. I was kinda surprised how light it was and took 6. After a long break, I couldn't get it together on the next attempt with 75kg…4 reps again. Predictably, I did not actually push any prowlers this day. Let there be nacho bowls. Thank you Jay Cole. SQUAT 1 x 5 @ 105
These were actually pretty good. Not too slow. A little forward on the first three but Yip, I was totally stoked to get this today :) I fucked up my bench and didn't check the weights before my final set so ended up repeating a warm up weight thinking it was my working set. I was kinda surprised how light it was and took 6. After a long break, I couldn't get it together on the next attempt with 75kg…4 reps again. Let there be nacho bowls. Thank you J Cole. Volume deads
trying to sort out that starting position. lean back but don't lower my butt. 60 x 5 70 x 5 80 x 5 90 x 5 100 x 3 3 x 5 @105 It came together a little bit. It feels like a fine line between bad and good positioning in terms of butt height. Oh, subtle butt height dramas. I seem to only be able to drum up what is required. I can't (or don't yet) apply the intensity to these volume sets. I lift as slowly as if it's a 1RM. They should be FAST. 3 x 5 @60kg with the red band. These felt more powerful. I got that "jumping" sensation for the first time. Kasey nominated me for Prowler Death Match. I'm pretty sure I know how that's going to go. FTC. FTW. Volume squat
20 till it felt good then I moved the safety bars up and did 20 x 5 out of the bottom 40 x 5 out of the bottom 60 x 5 out of the bottom. 70 x 5 normal (trying to carry over with the activation above)
Volume bench 20 till it felt good 30 x 5 40 x 5 50 x 5
5 x 5 @ 60 kg - felt mostly stable. the first 3 sets were rock solid and fast. It degenerated a bit. |
AuthorAnna Brown is an average though super keen Archives
January 2018
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