ExRx.net

12/31/12

Rest day.

***

Hip is mostly okay but not 100%, I should be okay to train later in the week.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

1/1/13

Rest day.

***

Hurt started to hurt again after some walking. Grr, plan B.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

1/2/13

Rest day.

***

Another day, making plans to get my hip looked at since it's not improving.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

1/3/13

Afternoon:

Warmup: Mobility drills

1) Tube Abs - 3 x 30 (one set per grip)
2) Pallof Press - 3 x 5 x 5s x #6
3a) DB Press - 10 x 25, 10 x 30, 10 x 35
3b) Kneeling Pulldown (pronated grip) - 3 x 10 x 105
4) Standing 2H Cable Row - 3 x 25 x #16
5) Side Ball Slam - 2 x 15 per side x 6# ball

***

Nothing done that would tweak my hip. It'll get done Monday.

Tube Abs & PP - starting with abs, picked two different approaches (counter-rotation and anti-flexion)

DB Press - felt okay with my shoulder.

Pulldown - felt good.

2H Cable Row - extra pulling for endurance.

Ball Slams - some power-endurance to finish.

Hip still hurts, but I'll get it worked on next week and go from there. Next week starts a new cycle.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

1/4/13

Rest day. Lots of walking.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

1/5/13

AM: MMA class. Did some solo kicks on the bag, striking with J-L, and two quick rolls with T~.

***

Hip felt okay. I should stop saying hip - it feels like it's the TFL. J-L confirmed that's the location. She'll work on it Monday. Good thing, Monday is a workout day.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

1/6/13

Rest day.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

1/7/13

Early afternoon: Got some massage/ART on my TFL/IT band/hips

Afternoon: Press Day

Warmup: 5 mins on Elliptical (70/10), then mobility drills and static hip flexor stretches

1) Press - 5 x 45, 5 x 50, 3 x 60, 2 x 65, 1 x 70, 1 x 75, 1 x 80, 15 x 60 (AMRAP)
2) Incline DB Press - 10 x 25, 10 x 30, 10 x 35, 10 x 30, 10 x 30, 1 minute rest
3) Bench Fly - 2 x 20 x 12
4) Triceps Pushdown - 2 x 20 x #13, 2 x 20 x #12, 1 minute rest
5) Band Pullapart - 100 reps (50, 30, 20)
6) Pallof Press - 2 x 5e x 5s x #7

***

The original plan was, squat and deadlift today. Press tomorrow. Back and biceps Friday. MMA Saturday. But after I got the ART work I asked if I should do squats today (while the hip was loose) or wait until tomorrow (and see how it's doing). She said, tomorrow so it doesn't tighten right back up. So, I re-arranged my workouts for the whole cycle. Squats are probably tomorrow. So it goes.

Press - felt good. My shoulder didn't feel nothing, but it didn't feel bad, either. Better than when I've tried pushups recently. The sets all felt easy until 75 and 80, but I clearly had more weight in me. I did the AMRAP until the reps slowed down.

Incline DB Press - felt okay. I kept the weight down and rest time down, and I'll try to get the weight up to 35s across over the next two weeks.

Flies - didn't feel too good on my shoulder. Next time I'll do flat dead-stop floor flies.

Pushdowns - started out okay, but by set 3 I needed to drop the weight. Barely got 20 reps the last set.

BPA & PPs - because I always do 100 BPA when I press, and because I like to do counter-rotation ab work.

Felt good to knock off a good workout.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

1/8/13

Afternoon: Squats and Deads

Warmup: Mobility drills

1) Back Squat - 5 x 45, 5 x 85, 4 x 95, 3 x 115, 2 x 125, 1 x 130, 1 x 135, 1 x 145
2) Paused Back Squat - 2 x 5 x 105 (2 count pause at the bottom)
3) Deadlift (pronated grip) - 5 x 75, 4 x 95, 3 x 115, 2 x 135, 1 x 155, 1 x 165, 1 x 170, 3 x 3 x 135
4) Cable Leg Curl - 4 x 20 per leg x #9

***

Wore my new heart rate monitor the whole time, just to get used to it. Never went above 120 except during paused squats and back off DL sets. Figures.

Squats - felt good but light, which is the point. Squats were all down to parallel and then back up immediately, no real pause but no bounce either. Just down, stop, back up. The paused squats were fun but the hardest part, really. I'd rather do a heavy single than a lot of paused squats but they felt good.

Deads - been a long time since I did straight-bar DL. Felt good. It was nice to get so many sets above 135; I had to start the rest from the top. All of them felt light, even 170, but my goal is to get the most out of these weights so I can early pulling 3 plates again in the future.

Leg Curls - man, hard. Have to do these standing, one leg at a time, with a cuff and the cable stack. Only other option is the cuff while prone or a handle with my foot stuck in it. All sub-optimal, so I went with standing and a hard squeeze of the hamstrings. It's just assistance work anyway.

No abs today, didn't have time before my client. I really need to squat mondays if I can, because I can make more time and I will need it as the weights go up.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

1/9/13

AM: Foam rolling (hips, back), lacrosse ball rolling (glutes)

Rest day.


***

Legs, back fairly sore today, but nothing hurts.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

1/10/13

Afternoon: Pulls

Warmup: Mobility drills, foam rolling (IT bands, hips and glutes)

1) Kneeling Pulldown (pronated grip) - 20 x 70, 2 x 20 x 80, 20 x 75, 20 x 70
2) Seated Cable Row (neutral grip) - 4 x 10 x 100
3) DB Shrug - 20 x 50# DBs, 3 x 20 x 60# DBs
4) Barbell Curl - 4 x 20 x 45

***

Back and biceps, aka pulls day.

Pulldowns - no idea what the carriage weighs, so weights are plates only. I always forget how much pronated pulldown hit my triceps. Hard. I hope to get up to 80 for 5 sets of 20 over the next few weeks, we'll see if I get there.

Rows - 100 was exactly right. Like the pulldowns, weight is plates only.

Shrugs - 50 was light, 60 was light too, but we only have up to 75 pound DBs and the 70s and 75s were under something so I just cut the rest down for now. I need to figure out a plan here. Maybe paused reps.

Curls - I want to work up to 100 x bar only, so I started here. All four sets were hard. Bolded because it's a PR, such as it is. Most reps with a barbell curl for that weight.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

1/11/13

Rest day. Some walking around.

***

Feeling a little under the weather today. Oh, and sore everywhere except my traps. So I think those shrugs were a waste. I'll do paused reps next time out.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

1/12/13

AM: MMA class. Worked ground with a variety of partners. Warmed up with ankle and foot drills.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

1/13/13

Rest day. Very little activity although I did a couple heavy carries.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

1/14/13

AM: Push workout

Warmup: Mobility drills, foam rolling

1) Press - 5 x 45, 4 x 50, 3 x 60, 2 x 65, 1 x 70, 1 x 80, 1 x 80, 15 x 65
2) Incline DB Press - 10 x 30, 4 x 10 x 35
3) Straight-Arm Fly - 2 x 20 x 10
4) Rope Pushdown - 20 x #13, 3 x 20 x #12
5) Band Pull-Apart - 100 (50 and 50)
6) Pallof Press - 2 x 5 x 5s x #7

Afternoon: ART on my hip and massage on my upper back.

***

Had a schedule change so I had to work out early.

Presses - felt fine, but 80 felt fairly heavy. I was supposed to AMRAP 60, same as last week, but I kept thinking 65 so I loaded the bar with that. I didn't feel like immediately changing it so I did 65, and I got 15. 13 easy ones and two hard-ish ones.

Incline press - felt good but heavy, short rest. Goal for now is 35 across the board.

Fly - felt a little better than the bent arm flies.

Rope Pushdowns - hard. Last week was 13/13/12/12, this week was 13/12/12/12 and it was a struggle. Mornings aren't when I am the strongest.

BPAs - 100 just because.

PPs - also, just because. I never go wrong with extra anti-rotation training in my workouts.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com