Saturday 4 March
Week 3, Day 4
1-Block Sumo
Straps
140 kg: 1 X 7
145 kg: 1 X 7
150 kg: 3 X 7
Totals: 35 reps, 5,145 kg
So-so. Hip flexors have been tight all week which I think that was triggered by Monday squat / Tuesday deadlift rather than the sumo work last week. I pushed the loading a bit more aggressively than the last couple of weeks. After warming up without straps I realized that using straps on the sets forced a slightly different setup. First reps all felt really nice, but technical consistency throughout the sets was more of a challenge. Hips were kinda tight throughout, just staying at a level rather than getting better or wore. Knees Ok until a tiny bit of right-side pain during the final set. Time to try sumo off the floor next week, but I might limit it to singles.
5ct Eccentric Pushups
3 X 12
Good. Strength on this movement feels better than the last time I did twelves. A bit of shoulder discomfort. Elbows are a little better than they have been in general over the last month or two but are still a chronic issue; I'm considering keeping squats to the buffalo bar for a bit longer. Edit - spoke too soon, some elbow ache post-session.
V-grip Pulldown
60 kg: 2 X 12
65 kg: 3 X 12
Totals: 60 reps, 3,780 kg
Meh. Added this slot after skipping a pulling slot on Thursday and not wanting to double up today. I feel that the weights I can use on pulldown type motions are poor relative to my overall strength level. Slight shoulder discomfort.
Planks [EMOM]
35 s X 3, 30s X 4
Total: 3:45 in 6:30
Hard, probably due to shoulder girdle fatigue after pushups / pulldowns.
Rotator Cuff Stuff
X3
Mobility