Slow Weak and Stupid

[monsoon]

08/15/2023
still babying the back. Less pain now but still affecting my legs and walking. Hopefully I’ll be squatting by the end of the week. But for now;
Lunges 5x10
GHR/ ab wheel 3x10
extra ab work
my hamstrings we’re cramping so bad I almost didn’t make it

 

[monsoon]

08/16/2023
rev db flye 12x15 15x12 20x10,10
Inc db press 50s 3x15
bench 270
sup db rows 75s 6x6
pull ups
little curls and push downs

 

[monsoon]

08/18/2023
i can’t believe how sore I’ve been after those lunges on Tuesday. Clearly I need to do that more often. The back has been better and worse but I’ve been itching to squat. Still took it kind of easy hoping I’ll be ready Monday

SSB 145x5,5 195x5,5 215x5,5 235x5,5
GHR/ Ab wheel 3x10

 

[monsoon]

08/19/2023
OHP 115 5x5
inverted row 5x5
inc db ext 20s 3x21
ez bar preacher curls

 

[monsoon]

08/21/2023
i still don’t feel ready for a real squat. My back is definitely improving but my hips are still out of alignment and my right hamstring is super tight. I decided to experiment with my suit a little. I worked up to 365 and back down then just ground out some reps at 135.
lots of bat hanging and inversion to hopefully keep disc space open.

 

[monsoon]

08/22/2023
db rev flye 20s 4x10
db inc press 50 3x15
bench 265x1 255x0
db supported row 75s 8x6
close grip bench /db curl

 

[monsoon]

08/24/2023
lunges 2x10. + dbs 1x10
front squat 135x5 155x5 175x5,5,4 (was laughing)
GHR / ab wheel

 

[monsoon]

08/26/2023
right shoulder/ pec is bothering me this week. I did wear the bow tie on my walk today though.
OHP 135x5,3,4
db rev flye 15 4x12
suspended push ups
pull ups
band push downs/ curls

 

[monsoon]

08/29/2023
Guess I haven’t given my back enough of a break because it is reminding me constantly
started working the lunges into my warm up to make sure they get done.

squat 335,365,385
SSB 145 5x10

 

[monsoon]

08/30/2023
db rev flye 15s 4x15
db inc press 50s 3x15
bench 255 x4
db support row 75s 8x8
quick close grip ez curl push down

 

[monsoon]

09/01/2023
lunges bw,bw, 5s, 10s
front squat 135,155,175,185x5 205x3
GHR / ab wheel

 

[monsoon]

09/02/2023
rev flye/ seated db OH 20s 4x10
OHP 135 3x5. SS floating inverted row
suspended push ups 4x10. SS banded pull ups
seated db curl/ pushdowns