MONDAY UPPER BODY HEAVY + GLUTES
It felt good to be back in the gym this week. I started this week with heavy push jerks and bench press. Push jerks felt easy, bench felt okay. I'm sort of just stuck on bench and not really sure how to progress at this point. :/ I've decided I'm gonna stick with my narrow grip on bench rather than trying to go wider. I'm not a powerlifter, so there's no reason to change what just feels best to me! I did some weighted ring pullups, and I was happy that they didn't bother my shoulder at all! I missed my pullups! I finished up with abs and rear delts and then a glute circuit. After this week I'm gonna move bench day to Friday since I just want to change things up a little!
1)Push jerks: 115x3x3/Push press- 105x5
2)Bench press: 95x5/105x3x5/95x8
3)Weighted pullups on rings: 15x6/6/5/5 /0x6 (+2 muscle ups)
4a)Trx rear delt flyes: 3x12
4b)Reverse crunches on bench: 3x12-15
Glute circuit:
4 rounds-
Back extensions w/25lbs x10
Cable pullthroughs x12
Band walks x12/leg
30 second rest
WEDNESDAY LOWER BODY HEAVY
So I'm going to try doing my front squats on Wednesday for lower reps and then back squats on Saturday for higher reps. We'll see how it goes! Right now I just want to focus on building up my legs and take a break from worrying about going as heavy as I can. My left hip flexor still hurts some on squats, so I'm hoping it will just magically go away and not cause me any issues! I've decided to follow a deadlift program, so that way I actually have structured sets and reps to follow. So my focus will be on increasing deadlift strength. This week was 5x5 with 70% of my max, so it really wasn't bad. Although it was more volume than I've done in a while, so I was actually pretty sore the next day! I kept front squats on the lighter side for 4 sets of 5 with a few reps left in the tank. Didn't want to kill myself my first week back!
1)Box jumps: (24 inch) 3x5
2)Front squats: 115x4x5
3)Deadlifts: 175 x 5x5(70%)
4a)Glute ham raises: 15x3x6/1x8
4b)TRX pike: 15/12/12
5)Smith machine calf raises: 15/15/12/12
6a)Band clams: 3x15-20
6b)Reverse lunge jumps: 3x10 (Really felt these in my glutes!)
FRIDAY UPPER BODY
Nothing special about this workout. I like Fridays being kind of different every week!
1)Hang cleans 2x5
2a)DB overhead press: 35x6/6/25x10
2b)Chinup: 25x2x6/ Tbar row: 2x10
3a)Dips: 12.5 x3x10
3b)EZ bar curls: 50x10/8/8
4a)Lateral raises: 15x3x12
4b)Pullaparts: 20/20/15/15
SATURDAY LOWER BODY HYPERTROPHY
This workout was pretty tough! Squats felt pretty good, but I'm going to be keeping the reps higher for a little while. Then I did some RDLs-one of my favorite lower body exercises that I really like including in my workouts. Hip thrusts just felt okay again. I know it's just because of the hip stuff I have going on again in my left hip, and pain inhibits muscle activation. I'm thinking I may have to just stop doing them until this issue is fixed. :/ I didn't do any sled pushes today, but instead just did a few minutes of jump rope and kettlebell swings. I want to start jumping rope again more often!
1)Squats: 135x8/155x3x8
2)RDLs: 135x10/145x2x10
3)Hip thrusts: 135x12/155x10/175x8/195x8/135x15(with band around knees)
4)Walking lunges: 40x8/35x2x8
5)Cable abductions: 3x12
6)Seated calf raises: 3x20
Jump rope x 30 seconds x?/ KB swings 3x15
It felt good to be back in the gym this week. I started this week with heavy push jerks and bench press. Push jerks felt easy, bench felt okay. I'm sort of just stuck on bench and not really sure how to progress at this point. :/ I've decided I'm gonna stick with my narrow grip on bench rather than trying to go wider. I'm not a powerlifter, so there's no reason to change what just feels best to me! I did some weighted ring pullups, and I was happy that they didn't bother my shoulder at all! I missed my pullups! I finished up with abs and rear delts and then a glute circuit. After this week I'm gonna move bench day to Friday since I just want to change things up a little!
1)Push jerks: 115x3x3/Push press- 105x5
2)Bench press: 95x5/105x3x5/95x8
3)Weighted pullups on rings: 15x6/6/5/5 /0x6 (+2 muscle ups)
4a)Trx rear delt flyes: 3x12
4b)Reverse crunches on bench: 3x12-15
Glute circuit:
4 rounds-
Back extensions w/25lbs x10
Cable pullthroughs x12
Band walks x12/leg
30 second rest
WEDNESDAY LOWER BODY HEAVY
So I'm going to try doing my front squats on Wednesday for lower reps and then back squats on Saturday for higher reps. We'll see how it goes! Right now I just want to focus on building up my legs and take a break from worrying about going as heavy as I can. My left hip flexor still hurts some on squats, so I'm hoping it will just magically go away and not cause me any issues! I've decided to follow a deadlift program, so that way I actually have structured sets and reps to follow. So my focus will be on increasing deadlift strength. This week was 5x5 with 70% of my max, so it really wasn't bad. Although it was more volume than I've done in a while, so I was actually pretty sore the next day! I kept front squats on the lighter side for 4 sets of 5 with a few reps left in the tank. Didn't want to kill myself my first week back!
1)Box jumps: (24 inch) 3x5
2)Front squats: 115x4x5
3)Deadlifts: 175 x 5x5(70%)
4a)Glute ham raises: 15x3x6/1x8
4b)TRX pike: 15/12/12
5)Smith machine calf raises: 15/15/12/12
6a)Band clams: 3x15-20
6b)Reverse lunge jumps: 3x10 (Really felt these in my glutes!)
FRIDAY UPPER BODY
Nothing special about this workout. I like Fridays being kind of different every week!
1)Hang cleans 2x5
2a)DB overhead press: 35x6/6/25x10
2b)Chinup: 25x2x6/ Tbar row: 2x10
3a)Dips: 12.5 x3x10
3b)EZ bar curls: 50x10/8/8
4a)Lateral raises: 15x3x12
4b)Pullaparts: 20/20/15/15
SATURDAY LOWER BODY HYPERTROPHY
This workout was pretty tough! Squats felt pretty good, but I'm going to be keeping the reps higher for a little while. Then I did some RDLs-one of my favorite lower body exercises that I really like including in my workouts. Hip thrusts just felt okay again. I know it's just because of the hip stuff I have going on again in my left hip, and pain inhibits muscle activation. I'm thinking I may have to just stop doing them until this issue is fixed. :/ I didn't do any sled pushes today, but instead just did a few minutes of jump rope and kettlebell swings. I want to start jumping rope again more often!
1)Squats: 135x8/155x3x8
2)RDLs: 135x10/145x2x10
3)Hip thrusts: 135x12/155x10/175x8/195x8/135x15(with band around knees)
4)Walking lunges: 40x8/35x2x8
5)Cable abductions: 3x12
6)Seated calf raises: 3x20
Jump rope x 30 seconds x?/ KB swings 3x15
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