my first day of spring
Last post I talked about my new 8 week training cycle. Today was day one.
Came into the day on target in terms of sleep and diet. A little bit heavy (198) after two days of higher carb refeeding, and a return to alcohol on Saturday.
Warm-Up: Airdyne for 5 min, then 2 burpees on the minute for 5 minutes, shoulder mobility in between, some karaokes.
Shoulder Rehab (sets interspersed with following squat deadlift supersets): “D” swing (bent over diagonal shoulder raise) 3 x 10 x 10 lbs DBs; Kettlebell Shoulder Press 3 x 12 x 15 lbs KBs.
Squat / Deadlift Superset (gymboss timer set at 5:00 rounds)
DL: 5 x 95 / 5 x 155 / 3 x 180 / 5 x 5 x 185
S: 5 x 70 / 5 x 120 / 3 x 140 / 5 x 5 x 150
On all of these I tried to maintain back extension with a rigid and flat lumbar spine. As the video demonstrates, I had only mixed success with this. My back is flat but compared to the natural lumbar curve of some I have seen, has a very slight curve to its flatness. I will not go lower but I will be taking it slow and working on this. The squats, too I did every rep without collapsing, etc.
Barbell Bent Over Row w/ FatGripz: 4 x 10 x 75/80/85/87.5.
The focus here was on extension of the back and full contraction of each pull, hamstring tension, and little to no push-off.
Clean and Press: 10 x 1 x 37 kg @ 30 sec.
Conditioning: Farmer’s Runs: 10 x 50 meter x 45 lbs DBs ( = +90 lbs ) @ 60 sec.
Great workout. Everything felt good.