Noon Workout
Warm Up:
5 min bike
Behind the head pull apart: 3×20 w/mini
Pull Apart: 3×20 w/mini
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini
Front Raise: 2×15 w/mini
Core:
Legs Up: 5@319.7/145, 330.7/150, 341.7/155
Legs Up 2Board: 5@352.7/160, 363.8/165, 374.8/170
Close Grip Incline: 6@115/52.2, 145/65.8, 165/74.8, 175/79.4
Bench felt good, this is the first time I’ve benched to my chest with any kind of weight in a long while and it went pretty good. Strength is down a bit but not as much as I’d worried.
7:30PM Workout
Bench Rows: 3×15 w/doubled green, 2×10 w/doubled blue
Lat Pulldown: 5×10 w/doubled green
Prone Internal Rotation: 3×15 w/15lb db
Face Pull: 3×15 w/monster minis
Warm Up:
10 Minutes Bike
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini
Standing Abs: 2×20 w/doubled purple
Glute Med Activation: 2×15 per side
VMO Activation: 2×15 per side
Core:
Wide Stance Box Squat: 4@275.6/125, 297.6/135, 319.7/145, 341.7/155, 352.7/160, 363.8/165, 374.8/170, 385.8/175
Added Belt: 2@396.8/180, 407.9/185, 418.9/190, 429.9/195, 440.9/200
Stiff Leg DL: 8@308.6/140, 330.7/150, 341.7/155
5 Minutes Bike
Injury Info:
The knee is feeling a bit better, I’m still hitting all the quads and the biceps femoris.
Well I found the way to squat without knee pain and it felt great. The weight was low, but they felt hard enough.
Warm Up:
Standing Abs: 2×20 w/doubled purple
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini
Tricep Pushdown: 2×15 w/doubled purple
Core:
Speed Bench: 9×3@220.5/100 + blue bands
3Board + blue bands: 3@319.7/145, 341.7/155, 352.7/160, 363.8/165, 374.8/170, 385.8/175, 396.8/180, 407.9/185, 418.9/190, 429.9/195, 440.9/200, 451.9/205
Cambered Bar 1Board: 6@165.3/75, 187.4/85, 209.4/95
Biceps
Lots of bench volume, the shoulder felt great though all of it.
Warm Up:
Standing Abs: 2×20
5 minutes bike
SLDL: 2×10 w/154.3/70
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini
Core:
Deadlift: 5@440.9/200, 451.9/205, 463/210, 474/215, 485/220
Zercher Squat: 5@165.3/75, 165.3/75, 187.4/85, 198.4/90
Ring Abs: 3×10
Hypers: 3×10
Injury Info:
Left knee is still hurting, the first set of zerchers was especially painful, still feels like there is pressure in the knee. Had a massage yesterday and it helped, he worked biceps femoris, lateralis, calf, medialis. He suggested the LCL could be involved somehow, but I have a feeling it’s coming from biceps femoris.
AM workout
Standing Abs: 3×20 w/doubled purple
Behind the head pull apart: 3×20 w/mini
Pull Apart: 3×20 w/mini
Face Pulls: 3×15 w/monster minis
6 minutes bike
20 minutes massage with stick
PM Workout
Close Grip Incline: 6@115/52.2, 135/61.2, 155/70.3, 165/74.8
Some other stuff i don’t remember :\