Wednesday, November 7, 2012

Training: 11/7/2012

HRV: Not working

A Wtd. Strict Muscle-ups: 5x1-3; rest 3min (w/20lbs. 2,2,2,1,2)
B1. Push Press: 3x5 @ 20x1; rest 90sec (205,225,227.5)
B2. 360 Pulls on Rings: 3x4; rest 90sec (3x4)
C1. CGBP: 3x10-12 @ 20x0; rest 60sec (155,160,165)
C2. SA Torso Rows: 3x6-8 @ 30x0; rest 60sec (65,70,75)
D1. DB Incline Cuban Press: 4x8-10 @ 2011; rest 60sec (12lb.x4)
D2. GHD Side Situps: 4x5-8 @ 2020; rest 30sec, then 60sec

Notes: HRV was not working today but I did my click test and I was at a 78 (avg. about 77) so I went into training as planned.  Felt good going into the gym and had good energy.  Elbows were a little tight before hand and I was a little nervous doing muscle ups.  Once I got into the swing of things, they were all good.  Focused on keeping the shoulder in a good position during muscle ups and trying to pull the scapular all the way together.  For push press, I tweaked my upper back on my second set.  When lowering my 5th rep, the upper back locked up (cramp?) and I immediately had pain in the area.  I think this is the same issue I have had before.  The rhomoid and scap levator freaking out under eccentric load and then freezing up to protect the spine.  Rolled out a little and did a little stretching and things seemed to eleviate.  Continued on with my workout and didn't have too much trouble with that area, just an annoying throbbing.  

Still not proficient on the 360 pulls.  Don't have enough scap strength to pull myself over (or it could be core strength).  CGBP were terrible.  Back/forearms were smoke, so rows were really tough.  Only did two sets of side situps because I have bruises on my hips from doing this over the weekend.  Just couldn't find a comfortable position.  Kept it "doable" in cuban press so my back didn't freak out too much.

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