Rowing after crushing DL? Awesome, mate! Impressive!KShea wrote:Cycle1: Week 5/Day 3:
Squat - 4x4 @ 285
Paused Bench - 4x4 @ 225
Deadlift - Was supposed to be 2x4 @ 330, but I felt damn good during warm ups and the first set of 330x4...
So I hit that and went to 405. Crushed it.
My e1RM after BB was way down... around 425, It was 455 before I started BB and 15 pounds heavier than where I'm at now. So... I decided I was going to try 455 for giggles because I felt so good.
Absolutely destroyed it. Had another 20-30 lbs in me today if I pushed it. VERY soon I will be making 500# my personal bitch... No chalk, no straps... Just me, my belt and the loaded bar.
Then I did 1500M of rows 50m hard, 100m slow, 3 minutes of jumping rope and a light 5 minute jog.
Now I'm doing reps of eating a Chipotle Double Chicken Bowl.
Insert Motivational Phraseology Here - KShea's Log
Re: Insert Motivational Phraseology Here - KShea's Log
"Man is what he reads." - Joseph Brodsky
Re: Insert Motivational Phraseology Here - KShea's Log
Thanks brother...
Cycle 1: Week 5/Day 4:
4 miles in about 40 mins. A little under 40 mins.
Got my HR to 145, ran at a faster pace until I felt the urge to slow...
Then I jogged slowly until my heart rate came back down to around 142 and repeated the process.
Cycle 1: Week 5/Day 4:
4 miles in about 40 mins. A little under 40 mins.
Got my HR to 145, ran at a faster pace until I felt the urge to slow...
Then I jogged slowly until my heart rate came back down to around 142 and repeated the process.
Re: Insert Motivational Phraseology Here - KShea's Log
Cycle 1: Week 5/Day 5:
Squat - 4x4 @ 285
Paused Bench - 4x4 @ 225
Weighted Pull Ups - 4x4 @ BW + 10
Squat - 4x4 @ 285
Paused Bench - 4x4 @ 225
Weighted Pull Ups - 4x4 @ BW + 10
Re: Insert Motivational Phraseology Here - KShea's Log
Cycle 1: Week 6/Day 1:
Paused Bench - 4x2 @ 250 - I should probably explain how I do these 6 weeks into it...
... I do a slow eccentric (3 seconds) with a ~2 second pause just off the chest... I'm talking like a centimeter. These felt great. Very strong.
Squat - 4x2 @ 320 - The weight was an adjustment since it's my first time touching three plates in roughly 15 weeks, but each rep was relatively smooth.
Weighted Pull-Ups - 4x2 @ BW + 30 - These were relatively tough but not too bad. Bench and squat took it out of me.
Then I did a 25 minute slow paced run. Max heart rate was 140.
Paused Bench - 4x2 @ 250 - I should probably explain how I do these 6 weeks into it...
... I do a slow eccentric (3 seconds) with a ~2 second pause just off the chest... I'm talking like a centimeter. These felt great. Very strong.Squat - 4x2 @ 320 - The weight was an adjustment since it's my first time touching three plates in roughly 15 weeks, but each rep was relatively smooth.
Weighted Pull-Ups - 4x2 @ BW + 30 - These were relatively tough but not too bad. Bench and squat took it out of me.
Then I did a 25 minute slow paced run. Max heart rate was 140.
Re: Insert Motivational Phraseology Here - KShea's Log
Cycle 1: Week 6/Day 2
Started off as it was supposed to:
25 minute light incline walk and 15 minutes on the bike. Then things went to places that I am going to regret tomorrow...
My buddies walked in to do legs... I joined them after a little peer pressure.
Leg Extensions 4x20
Leg Curls 4x20
Calf Raises 4x20
Leg Press 4x20
Walking Lunge 4x20
Glute Ham Raises 3x3
Soooooooooooooo... yup. And tomorrow I have my 320 lb squat, 250 lb paused bench and 365 lb deadlift day. I have a feeling the leg related stuff is going to be 3 sets of 1
Started off as it was supposed to:
25 minute light incline walk and 15 minutes on the bike. Then things went to places that I am going to regret tomorrow...
My buddies walked in to do legs... I joined them after a little peer pressure.
Leg Extensions 4x20
Leg Curls 4x20
Calf Raises 4x20
Leg Press 4x20
Walking Lunge 4x20
Glute Ham Raises 3x3
Soooooooooooooo... yup. And tomorrow I have my 320 lb squat, 250 lb paused bench and 365 lb deadlift day. I have a feeling the leg related stuff is going to be 3 sets of 1
Re: Insert Motivational Phraseology Here - KShea's Log
Cycle 1: Week 6/Day 3:
Finished my work out... But hurt myself on my first set of squats.
Felt spinal. Similar to October 2015 when I herniated L4-L5.
No radiating pain, but was moving okay last night and was able to finish work out.
Woke up this morning and I was in immense pain.
Foam rolling and a shower and NSAID intake has allowed me to walk around. Bending, running, jumping, etc is all not happening for awhile.
Gonna try to stay in the gym and do light walking and non spine loading lifts, but I'm out of commission for awhile.
Finished my work out... But hurt myself on my first set of squats.
Felt spinal. Similar to October 2015 when I herniated L4-L5.
No radiating pain, but was moving okay last night and was able to finish work out.
Woke up this morning and I was in immense pain.
Foam rolling and a shower and NSAID intake has allowed me to walk around. Bending, running, jumping, etc is all not happening for awhile.
Gonna try to stay in the gym and do light walking and non spine loading lifts, but I'm out of commission for awhile.
Re: Insert Motivational Phraseology Here - KShea's Log
Gonna go to the gym tonight and bench and attempt pull-ups or lat pull downs and then maybe some leg extensions and curls.
Not quite sure what the plan is beyond benching.
Back isn't as bad as I thought. Very sore. Without being a doctor I'd say I had some really bad spasms. Starting to think and hope it's not disc related this time.
I'm going to keep the log even though it won't be true TB for at least a week if not longer. Going to try to keep conditioning work going and lifting what I can without loading the spine.
Not quite sure what the plan is beyond benching.
Back isn't as bad as I thought. Very sore. Without being a doctor I'd say I had some really bad spasms. Starting to think and hope it's not disc related this time.
I'm going to keep the log even though it won't be true TB for at least a week if not longer. Going to try to keep conditioning work going and lifting what I can without loading the spine.