Well today was eventful. Went at it hard for lower body. Pretty disappointed with my numbers but thats expected now. I figure for now on any lift I used to be able to do Im knocking 10% off and going with that as my assumed max. This may or may not be accurate but it gives me a starting point. Case in point my last squat max was 505 but now after being sick I figure its about 450. Bench same deal- used to be 340 now down to 310...fml.
Anyways here was today-
Knee prehab
Weighted box jumps -3x5, 30" box, 2x20lb DBs
Hang clean- 6x6@70% 195 (need to add volume and get my ass back into some kind of shape)
Box squat- 5x6@70% 335x5 then 315x5 4 sets. I got a lil cocky and went too heavy. Then go figure my hamstrings starting acting up by the 5th set so I cut out the band set rep out. Gotta listen to my body. Good news is back is feeling great same with my knees.
Clean pull- 3x5 @ 275
Bulgarian Squat - 8x45,8x65,8x85,8x95 (cuz of my hamstring wasnt sure how these would go. felt alright with a bar on my back. definitly will need to go heavier next week)
glute ham raise- 3x8 body weight. (went easy and felt easy. so thats good news. will hit the bands next week)
School started around that point so I can to cut it short and get my stretching in. Ill finish up with some weighted situps, russian twists, and reverse hypers after practice.
In other news Im scheduled for a cortisone shot in my left heel (finally) since the bone spur is still giving me problems. Orthotics aint helping and doc suggested just shooting the whole thing up once or twice with some steroids. Yea buddy....
No comments:
Post a Comment