Post by TM79 on Jan 14, 2017 19:58:35 GMT
Superset:
Bench (no arch)
Work up to a 5 Rep Max for the day: 10x135, 5x155, 165, 175, 185
Pull-ups
1 Set for Max Reps: 8
1 Set for Max Reps: 7
1 Set for Max Reps: 7
1 Set for Max Reps: 7
1 Set for Max Reps: 7
Time: 10:25
Assistance
4 Rounds:
8 Ring Dips
8 Hammer-Grip Pull-ups
8 Reverse Hypers
Time: 5:20
Conditioning: Distance Run, Outdoor, Paved
5K, 25:10, 8:06 Pace, 354 Calories, 218 ft Elevation Gain
Comments: Back is feeling a lot better. Still not ready to do squats and deads, but hopefully in another week or so. I'm going to do some upper body work today. This is not part of my next cycle, but just to do something after taking 4 days off. Skipping OHP this week as I don't want to load a bunch of weight on my back. It will likely get skipped next week too.
Bench: It's hard to get a lot of power with no arch and your entire lower body just laying there limp. Still, these were good sets. Brief pauses on each rep.
Pull-ups: I had my knees out in front slightly during these. The objective was to keep my abdominal muscles tense to keep the pressure off of my spine and lower back muscles.
Assistance: Trying to stay upright on these. Doing anything leaning over right now would be terribly painful. I thought reverse hypers would be a relatively safe exercise for the lower back this week. Everything felt good on these sets and I got through them pretty quickly.
Run: Back was hurting for about the first mile so I started off a little slower than usual. Still, I pretty much tied my time from 2 weeks ago. Very happy with that pace and the Endomondo app worked well.
Probably a rest day tomorrow. Next week may be primarily conditioning and some upper body work. Hope you all have a great day!
Bench (no arch)
Work up to a 5 Rep Max for the day: 10x135, 5x155, 165, 175, 185
Pull-ups
1 Set for Max Reps: 8
1 Set for Max Reps: 7
1 Set for Max Reps: 7
1 Set for Max Reps: 7
1 Set for Max Reps: 7
Time: 10:25
Assistance
4 Rounds:
8 Ring Dips
8 Hammer-Grip Pull-ups
8 Reverse Hypers
Time: 5:20
Conditioning: Distance Run, Outdoor, Paved
5K, 25:10, 8:06 Pace, 354 Calories, 218 ft Elevation Gain
Comments: Back is feeling a lot better. Still not ready to do squats and deads, but hopefully in another week or so. I'm going to do some upper body work today. This is not part of my next cycle, but just to do something after taking 4 days off. Skipping OHP this week as I don't want to load a bunch of weight on my back. It will likely get skipped next week too.
Bench: It's hard to get a lot of power with no arch and your entire lower body just laying there limp. Still, these were good sets. Brief pauses on each rep.
Pull-ups: I had my knees out in front slightly during these. The objective was to keep my abdominal muscles tense to keep the pressure off of my spine and lower back muscles.
Assistance: Trying to stay upright on these. Doing anything leaning over right now would be terribly painful. I thought reverse hypers would be a relatively safe exercise for the lower back this week. Everything felt good on these sets and I got through them pretty quickly.
Run: Back was hurting for about the first mile so I started off a little slower than usual. Still, I pretty much tied my time from 2 weeks ago. Very happy with that pace and the Endomondo app worked well.
Probably a rest day tomorrow. Next week may be primarily conditioning and some upper body work. Hope you all have a great day!