What I decided to do was drop out of the meet. I’m still training regularly but with no direction just trying to get my shoulder and low back healthy. After the new year I will regroup and get ready for nationals.
I won’t go into great detail about these two workouts. Let’s just say that injuries are not working in my favor. Yesterday I tossed the shirt on and couldn’t press 235. Today I put on my squat suit and couldn’t squat 330.
My right shoulder and left low back are garbage right now. What to do what to do…
Warm Up:
Standing Abs: 2×20
Glute Abd Mobs: 2×10
Glute Bridges: 2×15
High Knee Walks: 2×10
Lunges: 2×12
X-Band Walks: 2×10
Core:
Squat: 8@365/165.6, 375/170.1, 385/174.6
SLDL: 6@295/133.8, 315/142.9, 335/152, 355/161
Pull Ups: 3×3
Worked out in Weyburn today, good squat, just light but my back is still a little sore.
Warm Up:
Standing Abs: 2×20
High Knee Walk: 2×10
XBand Walk: 2×10
Glute Abd Mobs: 2×10
Supine Bridge: 2×12
Hypers: 2×15
Core:
Deadlift(38 Fusion): 1@617.3/280(belt), 1@617.3/280(no belt)
Hypers: 3×12 w/52.9/24
Ab Fallouts: 3×8
Single Leg Supine Bridges: 3×6
Good workout, didn’t know where my deadlift would be but the 280 felt like an opener.
Warm Up:
Standing Abs: 2×20
External Rotation: 2×15
Internal Rotation: 2×15
Behind the head pull apart: 2×20
Pull Apart: 2×20
Core:
CGB 1Board: 5@275.6/125, 297.6/135, 308.6/140
CGB 2Board: 5@319.7/145, 330.7/150, 341.7/155
Band Assisted Pull Ups: 5×3
Hand Switches: 3 sets till almost failure
Good workout, I’m happy to be able to actually bench some without major pain.