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mwarren

Resurrection of Blu

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Well, felt like shit but watched a video about Brian Alsruhe and all the health related shit he deals with and he's stronger than fuck. Gave me a bit of motivation and I killed what I had planned. Had to hold myself back. 

 

Circuit (10-15 reps ea)

GHR

Push-up

Band Face Pull

Back Raise

Push-up

Band Face Pull

Band Shoulder Dislocates

Band Overhead Lunge

 

A1. CG Bench

45X5X2

95X5

135X5

155X5

185X3

205X5X4

205X8 

Last set was probably RPE 3 as Kim defines it (10-RIR), or RPE 6 as I define it (percentage of effort)

 

A2. Pullup, alternating grips 

BW+45X5X4

BW+45X8

 

B1. DB Incline Bench

55X15X2

+wtd stretch

 

B2. CSR

45X15X2

 

C. Band Pushdown+OH Band Press

Purple X40+30

 

I feel much better now. Think I'm going to progress easily if I can stay positive. Getting my new insurance planned out and will be seeing a new doc soon

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Circuit (15 reps ea)

GHR

Push-up

Band Face Pull

45° Back Raise

Push-up

Band Face Pull

Band Shoulder Dislocates

Band Overhead Lunge

 

CAT Squat

45X10 low bar

135X2X3

185X2X2

225X2

225X2 high bar

275X2

225X2

275X2

Hips are meh so I didn't push the low bar much

 

CAT Sumo DL

225X1X8

275X1X4

 

GHR

BWX10X2

 

Leg Ext

95X10X2

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Circuit (15 reps ea)

GHR

Push-up

Band Face Pull

45° Back Raise

Push-up

Band Face Pull

Band Shoulder Dislocates

Band Overhead Lunge

 

A1. CAT Bench, alternating narrow and wide grip

45X10

95X3X2

115X3X2

135X3X2

155X3X2

185X3X2

205X3X2

I felt really STABLE in my shoulders and pecs. My bad pec is now mobile enough for me to pack my shoulders correctly. I think my bench is going to be doing really well here in about 2 months. 

 

A2. Pullup, 3 grips

BW+45X5X4

BW+45X9

Killed it. I'll bump up the weight when I can hit 10 on my last set. 

 

B1. Press

135X5X4

135X8

Again, the shoulder/ pec situation is much better and I'm falling into a groove on these as well. OHP has always felt weird to me but it felt very natural on these. 

 

B2. Hammer Curl

30X10X5

 

C. 45° Back Raise

BWX15X2

 

D. Band Pushdown+Pullapart

LightX35+15

 

Overall, I'm falling into this program nicely now. I just need to remember to start my training cycles lighter like this so that I have more room to build momentum. 

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