Monday 9/13/21: 5x50lbs getups, 5x5 50lbs 2H swings
Warmup: 2 sets of 5 haloes, 5x hip bridges, 1x prying goblet squat x 35lbs, 1x35lbs getup.
Everything felt smooth and easy.
Tuesday:
Warmup: Prying goblet squat single, 5x hip bridge, 5x halo, 5x Hack Squat, Rolling neck Bridge with 5 second hold at each position, 5x Jcurl x 50lbs - Repeat for 3 circuits
10x5 OA swings x 35 while standing in place to use time better (5 sets of 5 per arm.)
Cooldown: Decompress on bar, 5 haloes, cobra stretch, calve stretch, hip flexor stretch, S&S stretches (brief stretches)
Later that evening: goes to the Gym.
Conventional Deadlift: 185x5, 155x5, and some warmup/feeler triples. Not particularly hard sets, but technique felt off, back could have been slightly rounded. Should swap to sumo stance.
Flat bench: A little wobbly, but solid. 105x5,4,3,2,1, + a few warmup/feeler sets. Final sets pretty easy.
Chinups: 4,3,2
Machine dips- a couple reps from failure. Played around with bodyweight dips, military press 40 lbs, ect.
Weighted pullup single x 22lbs. Almost failed, arms tired.
trap bar farmer carry x 185 pounds for a few steps, bar twisted and turned in the hand.
80lbs OA KB farmer carry for 40 feet per side. Grip fatigued.
A few comfortable ab wheel rollouts from the knees, a failed attempt from standing.
Wed:
Glutes fatigued, grip fatigued, shoulders tweaked and fatigued from bad bench form. Back aggravated by Jcurls.
Warmup: Same as Tuesday, but skipped goblet squat and bridges in 3rd and skipped Jcurls in the last circuit as they aggravated the back.
5 getups per side
Attached a 50lbs bell to a cheap circular plastic sled with a cord, kinda hung from the front of the cord, pulled with a longer cord. Bell/sled jerked and tumbled when pulled with rope over shoulder, felt comfortable sprinting with rope tied around hips. Unfortunately, the sled cracked. Promising exercise, need better equipment.
Did (1,2)x3 pullups and pistols with short rest, felt a little hard due to fatigue.
Farmer carried 70lbs bell back and forth, setting down and switching hands every 15-30 feet, went for a few minutes that way without getting too tired.
Thursday: Hamstrings sore (I got a visit from the hamstring fairy!)
Did S&S Warmup (I hate extended warmups) with prying goblet squat single and 2x5 70lbs goblet squats.
10 sets of 5 OA swings x 35 pounds. Right hand feels snappy, left hand has infected splinter, so grip is making everything worse on left hand sets.
Getups: 24,32,24,32(¼),32(¼) - Finally working up to simple getups, took way too long to start.
30 minutes later: OA Farmer carries 32kgs, 20 feet left, 20 feet right, repeat with no rest for 5 rounds. Trying to do more heavy carries for strong grip and waist.