Well I got back today from an excellent trip to Ann Arbor, MI, to visit with some long-time college friends. We pretty much partied the whole way through the 4 day affair, with just the last day dedicated to laid back relaxation. I felt great, euphoric and revitalized, but did not appreciate what all that drinking did to my electrolytes. I had massive cramping at the gym today which was saved by a gatorade machine I didn't know my gym had.
OHP C1W3 A2S
110x17 <-- RPE 9
225x3x8 <-- RPE 8.5-9
SEATED NAUTILUS ROW
DB HAMMER CURLS superset SINGLE ARM ROPE EXTENSIONS
Really happy with the workout considering all the traveling I did. I'm sure the rest I also got was helpful (yes, in spite of the partying - to be fair my sleep was anywhere from par for the course, to great). I can definitely opt to move up in weight my next week OHPing (even before a test). I'll give it some thought first before I commit to it, but I might.
I am trying to remember some cool developments/breakthroughs I had at the gym today. I know I felt really explosive on the CGBP today, emphasizing the pull-the-bar-apart command that I think helped engage my rear delts and stabilize my lift better. Also, when I am doing my awkward postural setup before a lift, I am able to put my tongue on the roof of my mouth and "suck in" to put my neck in the right place. This is of course after I already set my abs and core. This is mostly a note to myself, but feel free to ask questions about it.
Consider running limber 11, too, or something like that. This is a great time to attack imbalances and tight areas since you're not overloading them with crazy resistance (barbell weights). Really like your idea of doing lunges and core work.
Remember how I said I am refocusing on the goal of dropping to 220 pound? Ya I still need to work on that haha.
Today's workout was development day week 6. 3 sets for the clusters. 4 sets of 8 reps for the other lifts
A Anderson Squats 315
B Flat pin press 275, 295, 295
C Pendlay row 275
D1 L Bulgarian split squats bodyweight
D2 R Bulgarian split squats bodyweight
E1 Standing L DB press 40
E2 Standing R DB press 40
F1 1 arm row DB 70
F2 1 arm row DB 70
Those 1st 3 lifts take forever haha. I was sweating so much. Was glad to be done. Was just in the kitchen and accidentally flexed my quad and they locked up me lol. Doesn't seem like much but it got to me. The Anderson squats weren't as bad today. Got set up much better. Looking forward to getting my knee sleeves though. I did put some horse liniment on today. Had been forgetting to do that lately.
So the middle school ministry leaders have been talking about going to this haunted trail/house thing one of them works at. I think we might actually do it. I asked Jessica if she wanted to go. She said she wants to go. See how that works out.
You can get a shit ton of good results from just doing body weight stuff.
I used to do a circuit of pistols (limited ROM), pushups, and chinups. I just set my timer for 15 minutes and tried to get as many total reps as possible.
I've come to a realization. I've been out of the gym for so long, I find it intimidating. Which is a strange thing since I haven't felt that way since I was 13 years old and got to work out with the high school football team for the first time between my 8th and 9th grade years.
So I've taken to doing "workouts" in my hotel room. Basically, the prison type of shit you'd see people doing well, in prison. Just stuff like lots of pushups (fake pushups since I'm fat) and mobility/body weight stuff like lunges and BW squats, planks, etc. I'm gonna do a bunch of god damn squats to see if I can manage to loosen up my hips and hopefully make it easier when I actually start squatting again.