10/02/2017Scap and shoulder prep
Bodyline Drills
Incline bench-
Bar x 10, 40 x 5, 50 x 3, 60 x 1
70 x 4, 60 x 10, 50 x 12
Ring Dips
Bw x 5, 5, 5
Front plate raise
15 x 10, 10
First two sets of dips were to 90 degrees but not quite to the depth I have been using. Allowed more reps but I’m not sure this is a good thing or not.
11/02/2017Ido’s squat clinic, banded hip flexor, banded ankle dorsiflexion
Squats-
Bar x 10, 60 x 5, 90 x 5, 110 x 3
120 x 4, 110 x 5 (was meant to do 2 sets of 7 but hips were not liking it)
Banded RDL (band in front for lat activation)
60 x 10, 10, 10
Purple band pull through x 10, 5 (stopped due to hip pain)
May have gone a little too far too early with the squats. Speed was good and RPE was around a 7 but I may have progressed a little too quickly again when I had not planned to. Maybe not idk. Knees were quite sore following this but that could also be a leftover from BJJ and basketball too.
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13/02/2017Scap and shoulder prep
Incline bench-
Bar x 10, 40 x 8, 50 x 5, 65 x 3
75 x 3, 3
DB Row-
Warm ups (forgot the weights here)
30 x 10, 10
Ring Dips-
Bw x 3, 5
Chins-
Bw x 5, 5
Spent 10-15 mins rolling and stretching and doing some single leg work and then 15 minutes in the pancake working through various positions. Got some good elbow action on the gracilis which was interesting/super painful.
14/02/17Kurz style dynamic stretches upon waking this morning. Legs were stiff AF and didn't really get much better. I expect some decent increases in ROM over the next few days though.
Am on day 6 of no sugar and no alcohol which is really no junk food as I am not avoiding all sugars. I had bread the other day but apart from that it’s been pretty solid. Feeling good and like shit at the same time. Mornings are hard at the moment but am glad for this change and both my wife and I are doing it which makes it that much easier. Thinking we will go all in on the no alcohol thing with maybe the occasional drink for a special occasion or something like that. I don’t really miss it which is great and strange at the same time.
Still working on the early morning thing though. Not sure if the body is simply getting used to/getting rid of stuff from my system but I am waking between 6.30 and 7 which is fine but I’m just dead tired for about the first 30 mins or so. Will see how I progress over the next week or so and fingers crossed this improves.