Slow Weak and Stupid

[monsoon]

07/28/2022
first attempt at a lower body. Still pretty stiff and sore. I hope I can at least do a front squat by Monday
db rear elevated split squat 15sx8,10,10,5
trap bar walk 135 6x
GHR/ hanging leg raise/ band ext

 

[monsoon]

My glutes been sore as hell from above.
07/30/2022
bench feet up 225 3x3 5x2
sup db row fat gripz 60s 1x10 4x8
db ohp 40s 3x12
pull ups
ez curls and bar ext on floor

 

[monsoon]

A little follow up from Saturday. Prior to the above work I took my first bike ride in 20 years it was just to the grocery store to get some beer, but ultimately 4or 5 miles round trip. I don’t yet understand or know how the gearing works on the bike so I was probably working way too hard.
After the workout I went for a massage my back had been feeling a lot better but I’ve been really tight in the hips and glutes and lumbar region. I expressed this to the therapist who proceeded to beat the crap out of that area. So now while somewhat looser I have a lot of surface pain in that area.
We’ll see what I can do today

 

[monsoon]

08/01/2022
front squat 135 3x3 185 3x3 225 3x1 keeping it light and low so I can hold brace
trap bar dl 135x5 225x5 275x5
ab wheel 3x10
band ext 3x25

 

[monsoon]

08/02/2022
really no I’ll effects from yesterday hopefully I’ll be back squatting and dead lifting by Monday
inc db bench/row
seated db ohp/ pull ups
db raise/ spider curl/ pushdown

 

[genetic freak]

Good work brother and way to stay in there. It is amazing how much those split squats hammer the glutes. The first time I tried John Meadows' Split Squat Drop Set of Death I was having spasms in my glutes for days following.

 

[IronSoul]

I hope that massage gave you some relief even if it caused a little temporary pain. I love getting them man. They help me so much.


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[monsoon]

08/04/2022
Really wanted to get under the bar today
squat 135 x5 185x5 225 3x5 275x1
rear elevated split squat w 2 25lb bells x8,5,5
in between trap walks with 135

 

[genetic freak]

Keep it up brother!

 

[monsoon]

08/06/2022
bench 245x3,3
bar row 115x5,5
db ohp 50s 3x10
db rows 60s 3x10
arm shit

 

[monsoon]

08/08/2022
squat 315x1 225 3x5
rdl 115 5x10
ab wheel

 

[monsoon]

08/09/2022
db inc bench/ row 60s 5x10
db spider curl/ db extension