A couple days off does wonders

I felt strong today after a couple days off. I kept getting to bed late and one night I couldn't seem to get to sleep, so I slept in a few times and enjoyed the extra hour of sleep.

Today, I was back at it with a lifting session. I felt strong and in control today. Yay!

Foam rolling
Squat - 5x45#, 5x60#, 3x70#, 3x5x85#
Overhead Press - 5x45#, 1x52#, 3x5x57#
Deadlift - 5x135#, 2x145#, 5x155#
Chinup - 3/4up, 1/2up (I should move these to the start!!)

Short but sweet KB workout

Yesterday I lifted. I was dropping back on two of the moves, now I'll drop back on the third! I'm going to stick with this a while, even though I don't know if it is working well for me, yet.

Squat - 5x45#, 5x60#, 3x70#, 3x5x80#
Bench Press - 5x45#, 4x60#, 3x75#, 4x90#, 3x90#
Deadlift - 5x135#, 3x147#, 5x150# (oops, I made the 2nd weight thinking I was heading toward 160#, not 150#!)


Now, for today, a quick KB workout. The TGU portion really worked my shoulders. Great stuff.

Mobility complex
TGU - LR slow, LR 10sec at each position - 12kg
Swings 8 rounds of 30sec on/30sec off
2H 2x20 - 20kg
1H 2x (2x5R5L) - 16kg
1H 2x (5R5L3R3L2R2L) - 16kg
2H 2x20 - 20kg

Not a good lifting day

I knew the day didn't feel right going into my workout, but I chose to forge ahead. Squats felt bad. Ugh. It didn't help that accidentally put on too much weight at one stage of the squat warmup and didn't feel like removing it, essentually skipping one warmup set. Presses felt good. Deadlifts didn't feel too bad, but I stopped midway through my final set because something wasn't feeling right. I'll drop back in weight for squats and deadlifts next time.

Squat - 5x45#, 5x60#, 90# fail
OH Press - 5x45#, 3x5x55#
Deadlift - 5x135#, 3x145#, 2x155#, 3x165# stopped before 5 reps = fail

A quick KB workout

I was re-reading parts of my HKC manual today, so there wasn't much time left for my workout. I did get a good sweat in, though. Here it is! (I'm not doing goblet squats, since my lifting program has me back squatting every time right now.)

Foam roll
2x (LR TGU 12kg)
2H swings ladder - 5-10-15-20  20kg
1H swings ladder - 2L2R - 4L4R - 6L6R - 8L8R - 10L10R  16kg
2H swings ladder - 5-10-15-20  20kg

More lifting!

Sunday was this kettlebell workout:
3x LR TGU 12kg
2x (20 2H swings 20kg)
2x (2x 5L5R 1H swings 16kg)
5x 2L2R 1H swings 16kg
10x LR 1H swings 16kg
2x (20 2H swings 20kg)

Then today was this workout:
Foam rolling
Squat - 2x5x45#, 5x55#, 2x5x65#, 3x75#, 3x5x87#
Bench Press - 5x45#, 5x65#, 3x75#, 3x5x87#
Deadlift - 5x135#, 5x160#

And this morning, I found a trigger point in my back. I'm thinking of going to a masseuse to see if more can be found...

That's about it for now!