Post by TM79 on Feb 7, 2017 0:11:33 GMT
Mesocycle 15. Week 2. Session 2.
Overhead Press
In 6-8 Sets, work up to 3(5x130): 5x95, 110, 120, 130, 130, 130
(Superset with) Hammer Grip Pull-ups
One set for Max Reps: 18, 10, 8, 8, 8, 8
Time: 12:20
Accessory
4 Rounds:
6 Bench Press, 155 lbs
6 Hammer Curls, 40 lb Dumbbells
12 Push-ups
12 Band Face Pulls, 30 lb Band
8 Back Extensions holding a 25 lb Plate
Time: 10:12
Conditioning: Distance Run (Sub for Metcon)
5K, 27:40, 8:54 Pace, 460 Calories
Comments: Shoulder has been hurting pretty bad all day today. Going to try and see what I can do here. The goal is just to make it through and then I'll be done until Saturday.
OHP: Just BARELY got those sets at 130. Shoulder pain may have something to do with it, but these sets are programmed 15 lbs below my current rep max and that max is about two years old. Haven't come close to it in a while. Happy to get those done.
Hammer Grip PU's: Strong first set. The rest were OK. Definitely some pain with these.
Accessory: I racked my brain trying to think of stuff that wouldn't hurt my shoulder but still failed. The hammer curls and push-ups were excruciating. Hopefully a few days off from training will help. Work shouldn't be too bad. Some manual labor, but nothing too back breaking.
Run: It's pretty hard to come up with a metcon that won't hurt your shoulder so I subbed in another run. I've now run about 8 miles in the last three days. It sucked today because of squats and deads yesterday. I tried to keep the pace slow enough to maintain 85% of my max heart rate and still went over a little. I really need to find out what my true max heart rate is because I feel like I could still have a conversation at 90% of mine. OK, that's probably about it for me until Saturday. Have a good night!
Overhead Press
In 6-8 Sets, work up to 3(5x130): 5x95, 110, 120, 130, 130, 130
(Superset with) Hammer Grip Pull-ups
One set for Max Reps: 18, 10, 8, 8, 8, 8
Time: 12:20
Accessory
4 Rounds:
6 Bench Press, 155 lbs
6 Hammer Curls, 40 lb Dumbbells
12 Push-ups
12 Band Face Pulls, 30 lb Band
8 Back Extensions holding a 25 lb Plate
Time: 10:12
Conditioning: Distance Run (Sub for Metcon)
5K, 27:40, 8:54 Pace, 460 Calories
Comments: Shoulder has been hurting pretty bad all day today. Going to try and see what I can do here. The goal is just to make it through and then I'll be done until Saturday.
OHP: Just BARELY got those sets at 130. Shoulder pain may have something to do with it, but these sets are programmed 15 lbs below my current rep max and that max is about two years old. Haven't come close to it in a while. Happy to get those done.
Hammer Grip PU's: Strong first set. The rest were OK. Definitely some pain with these.
Accessory: I racked my brain trying to think of stuff that wouldn't hurt my shoulder but still failed. The hammer curls and push-ups were excruciating. Hopefully a few days off from training will help. Work shouldn't be too bad. Some manual labor, but nothing too back breaking.
Run: It's pretty hard to come up with a metcon that won't hurt your shoulder so I subbed in another run. I've now run about 8 miles in the last three days. It sucked today because of squats and deads yesterday. I tried to keep the pace slow enough to maintain 85% of my max heart rate and still went over a little. I really need to find out what my true max heart rate is because I feel like I could still have a conversation at 90% of mine. OK, that's probably about it for me until Saturday. Have a good night!