Post by TM79 on Oct 16, 2016 16:21:33 GMT
10/16/16: Deload
Squat
Work up to 3x5@50%: 5x135, 3(5x155)
Sumo Deadlift
Work up to 3x5@50%: 5x135, 3(5x155)
Time: 10:49
Assistance
4 Rounds:
10 Paused Box Squats to a 12" Box
10 KB Swings, 40 lb Dumbbell
10 Knees to Elbows
Time: 6:15
Conditioning: Run
2 Miles, 16:15, 8:07 Pace, 276 Calories
Comments: Well, I've had 10 days off and it's time to get back to it. I'm going to start with a deload workout with weights at roughly 50%. No widowmaker sets, etc. Just bare bones. Ironically, this morning, I woke up with NO knee pain for the first time in a month. That is pretty amazing and right on time. I ordered a flossing band and that should be here later today as well so I may try that out this week. OK, I've got NFL Network on. It's 65 degrees on a beautiful Fall morning. Let's get back to it!
Squat: Tried to focus on depth and minimizing forward movement in my knee. Good sets and minimal pain.
Sumo: Again, just concentrated on good form. First time doing these in a while.
Assistance: Slow and focused, once again. Absolutely no knee pain on these.
Run: Man, that first run after taking an extended break is rough! Still, that is a pretty darn respectable time. If it would've been 90 degrees I would've drowned in a pool of my own vomit in a ditch. Ha ha. The cooler weather felt great. Well, time to go watch some football. It feels great to be back in the saddle. Hope you have a great day!
Squat
Work up to 3x5@50%: 5x135, 3(5x155)
Sumo Deadlift
Work up to 3x5@50%: 5x135, 3(5x155)
Time: 10:49
Assistance
4 Rounds:
10 Paused Box Squats to a 12" Box
10 KB Swings, 40 lb Dumbbell
10 Knees to Elbows
Time: 6:15
Conditioning: Run
2 Miles, 16:15, 8:07 Pace, 276 Calories
Comments: Well, I've had 10 days off and it's time to get back to it. I'm going to start with a deload workout with weights at roughly 50%. No widowmaker sets, etc. Just bare bones. Ironically, this morning, I woke up with NO knee pain for the first time in a month. That is pretty amazing and right on time. I ordered a flossing band and that should be here later today as well so I may try that out this week. OK, I've got NFL Network on. It's 65 degrees on a beautiful Fall morning. Let's get back to it!
Squat: Tried to focus on depth and minimizing forward movement in my knee. Good sets and minimal pain.
Sumo: Again, just concentrated on good form. First time doing these in a while.
Assistance: Slow and focused, once again. Absolutely no knee pain on these.
Run: Man, that first run after taking an extended break is rough! Still, that is a pretty darn respectable time. If it would've been 90 degrees I would've drowned in a pool of my own vomit in a ditch. Ha ha. The cooler weather felt great. Well, time to go watch some football. It feels great to be back in the saddle. Hope you have a great day!