Wednesday's Work Out

Wednesday October 29, 2008
Work out summary – Approx. 1 hour total training time

Right shoulder sore from yesterday, need to re-evaluate presses.

Warm up - Box squats – couch of pain - 2 cushions – feet shoulder width apart – 30 sets - 20/15 split on Gymboss – added 16 kg after 3rd set. Alternated right, left, single, then double DL, had trouble getting depth on DL, so discontinued after 4 sets – switched to swings with 10 sets left, 1 arm r/l x2, 1 arm alt, x3, finished with swing/clean/high pull combo. 30 sets total

Stability - Arm bar – 16 kg bell – 3 sets each side – 3 reps with ¼ TGU
Cool down - TGU – GTG triples – no weight – slow and purposeful - each movement 3 x up and 3x down – 1 set each side – followed by full TGU each side – rotational in-stability noticed as I transitioned from half kneeling to hand down with right arm up – GTG that move x3

Nutrition – 1 TJ peanut bar, 1 scoop protein and 1 tbls creatine in 16 oz of water, 1 large cup of coffee before training – 1 shake after work out – ice, 2 scoops protein, skim milk, 1 cup of oatmeal, and banana.

Thoughts – back started bothering me today – despite using tension at top of press I do not have the flexibility or range of motion for presses on the right side – not yet. Yesterday’s presses were ill advised. Halfway through typing this I remembered Pavel’s warning – do not sit down after training – for a whole bunch of reasons, pooled blood in lower extremities, places extra stress on your heart, and training causes your spine to soften, stay straight or utilize active recovery. I can type standing up.