Thursday, July 21, 2011

Training Log 07/16-07/22 Strength block 3

Dropping hanging leg raises.  Hip flexors are tense already and need to be open for dead lifts and swings. Rely on tension support for ab work.

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Wknd Single Heavy Work
Mobility, BW warmup
24kg TGU: 10'


5 Pull-ups, 1 HLR: 3 sets
DL 3x150,170,170

Low SW: 15ea/2' (7, 210 total)

Notes: 142.0 pre-hydrated. Interesting I haven't put on weight yet. This was a good mix overall. Some of the DLs weren't right. Did not sleep: work, epic neighborhood fail. Lower back sore beyond 24hrs. Band work on hips relieved it.

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Tue Double 20kg Complexes
Mobility, 5' low bike 

8CL,8J: 8888,8LC
5SQ,20bump: x3 

Stairs: 2 laps of 65 up-down/7'. Plenty of other work done.

Notes: AC out. Scale broken. Lockout tired after 4 sets. HOT. No air.  Lifting and eating are spot-on, but not sleeping enough. Salvaging rest after RFCs, up late with glowing rectangles. Need to change nighttime routine.

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Thu Single Heavy Work
Mobility, BW warmup
24kg TGU: 4ea/8'

3-5 Pull-ups: 4,4,4
110lb BB DL: 8,10,10

Low SW: 15/15/2' x5
BW cool down.


Notes: SW until skin started moving. DL felt great this time. TGU felt tough, but better. Much better.

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