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Post by TM79 on Feb 15, 2016 16:46:34 GMT
Deload/Limited Workout
Squat 5x135 3(5x155)
Strict Pull-ups 3 Reps 3x5
Assistance 4 Rounds: 10 Box Step-ups (Alternating), 25 lb Plate 5 Reverse Hypers (Unweighted) 5 One-Arm Barbell Rows (each arm), 55 lbs 5 Toes to Bar
Then: 15 Jump Squats (body weight)
Then: One Set of Ring Rows for Max Reps: 18
Time: 21:00
Conditioning: Interval Burpees
15 Burpees, Slow: 1:30 15 Burpees, Fast: 0:48 15 Burpees, Slow: 1:20
Comments: First time lifting in 12 days. Back is still feeling rough, but wanted to test it out. Squats: Felt good on these. Wish I could've gone heavy with such fresh legs. Pull-ups: Felt weak, but that is to be expected after a long break. These were super strict. Assistance: Box Step-ups were to a 24" box. Heard that Reverse Hypers are good for rehabbing lower back injuries so I'm doing these instead of Good Mornings. It was kind've awkward doing them on my work bench, but oh well. Conditioning: Everything is iced over outside so no running. Wasn't going to do burpees as I felt that those would hurt my back, but decided to try it. I kept my push-ups form really strict and didn't allow my mid section to sag. Felt fine. Overall, this workout felt good. I combined squats and pull-ups. I'll plan to do a metcon tomorrow. It will likely resemble more of a super set at the gym, without dynamic movements. Have a good day.
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Post by jaysun on Feb 16, 2016 0:01:00 GMT
Deload/Limited Workout Squat 5x135 3(5x155) Strict Pull-ups 3 Reps 3x5 Assistance 4 Rounds: 10 Box Step-ups (Alternating), 25 lb Plate 5 Reverse Hypers (Unweighted) 5 One-Arm Barbell Rows (each arm), 55 lbs 5 Toes to Bar Then: 15 Jump Squats (body weight) Then: One Set of Ring Rows for Max Reps: 18 Time: 21:00 Conditioning: Interval Burpees 15 Burpees, Slow: 1:30 15 Burpees, Fast: 0:48 15 Burpees, Slow: 1:20 Comments: First time lifting in 12 days. Back is still feeling rough, but wanted to test it out. Squats: Felt good on these. Wish I could've gone heavy with such fresh legs. Pull-ups: Felt weak, but that is to be expected after a long break. These were super strict. Assistance: Box Step-ups were to a 24" box. Heard that Reverse Hypers are good for rehabbing lower back injuries so I'm doing these instead of Good Mornings. It was kind've awkward doing them on my work bench, but oh well. Conditioning: Everything is iced over outside so no running. Wasn't going to do burpees as I felt that those would hurt my back, but decided to try it. I kept my push-ups form really strict and didn't allow my mid section to sag. Felt fine. Overall, this workout felt good. I combined squats and pull-ups. I'll plan to do a metcon tomorrow. It will likely resemble more of a super set at the gym, without dynamic movements. Have a good day. Nice work! Glad you were able to get a workout in. Take care of the back.
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Post by jaysun on Feb 16, 2016 0:02:44 GMT
100 TGU's TT=28'14" (unbroken) First time doing these and at first they were awkward as hell. Got into a rhythm after 50.
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Post by TM79 on Feb 16, 2016 0:11:38 GMT
100 TGU's TT=28'14" (unbroken) First time doing these and at first they were awkward as hell. Got into a rhythm after 50. Rug burn galore right there. How much weight?
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Post by TM79 on Feb 16, 2016 0:13:23 GMT
Thanks. I iced it for about 20 minutes this evening. My back feels better right now, despite the workout, than it has a in a while. Deadlifts will be the true test.
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Post by jaysun on Feb 16, 2016 1:31:48 GMT
100 TGU's TT=28'14" (unbroken) First time doing these and at first they were awkward as hell. Got into a rhythm after 50. Rug burn galore right there. How much weight? 25# DB's nothing heavy but it was awkward. Did 50 each side.
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Post by TM79 on Feb 16, 2016 11:01:56 GMT
Rug burn galore right there. How much weight? 25# DB's nothing heavy but it was awkward. Did 50 each side. Nice work. It is a very awkward movement. That's a very good time for 100 reps.
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Post by jaysun on Feb 16, 2016 11:49:41 GMT
25# DB's nothing heavy but it was awkward. Did 50 each side. Nice work. It is a very awkward movement. That's a very good time for 100 reps. It is? I had no idea what to expect. I know that it didn't seem like half an hour but I was sweating and breathing heavily. The wife came out and watched me for a couple of reps, said "whatever" and went back in.
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Post by TM79 on Feb 16, 2016 12:55:04 GMT
Nice work. It is a very awkward movement. That's a very good time for 100 reps. It is? I had no idea what to expect. I know that it didn't seem like half an hour but I was sweating and breathing heavily. The wife came out and watched me for a couple of reps, said "whatever" and went back in. It's a good time to me. I've only done those twice before. Once it was 5RFT of 21 TGUs (30 lb Dumbbell) and 400 Meter Run. So overall, that is 1.25 Miles of Running and 105 TGUs. That took me a little over an hour and the running should've taken 10 minutes or less. I remember doing them on the rug in my garage and having terrible rug burn. Since then, let's just say, "they haven't made it back into my programming." And yes, I remember my wife giving me the same look as I laid there sweating on the floor...
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