Friday, January 11, 2013

Training: 1/11/2013




HRV: 98 (-1/green)
HR: 57


A. Snatch Grip Deadlift: 10 x 6 @40X0, rest 45 sec (205,205,200,195,185,165,160,155,145,135)
notes-descending sets as last week
B. Seated BB Good Morning: 5 x 4-6 @4010, rest 2 min (95,110,120,135,145)
C. Reverse Hyper: 4 x 6-8 @2012, rest 2 min (60x4)
D. Crosswalk: 8 x 30 sec/rest 30 sec (switch high/low hand each rest break) (16kg/65lbs.)



Notes: Woke up at 3am and didn't get back to sleep until around 5am.  I am thinking this might have been a blood sugar crash from eating too many carbs for dinner (ate a bunch of french fries 1 hour before bed).  Was a bit tired this morning, but nothing crazy.

I was not looking forward to this workout, knowing how much pain I was going to be in during the deadlifts.  I threw my new Shadyhook Elementary School shirt on and I had a little extra motivation (thanks again Adam).  Warmed up with some glute activation drills and some snatch pulls working up to my first set.  From the first set, I felt that my back still hadn't completely recovered from the previous week.  I told myself however, "No retreat, no surrender.  That is Spartan Law."  If I was going to stop, it would be because I either passed out, or I snapped in half.  Thankfully I was only subjected to immense pain today, nothing else.  

At around the 4th set, my back began to lock up regardless of the weight on the bar.  I had to lengthen out the rest time on a few sets due to changing out the weights and rolling out my lower back with a baseball to unlock my lower back.  After the deadlifts, my lowerback was tight and on fire, but I bit the bullet and massaged with a softball for 2 or 3 minutes to loosen up the muscles of my lower back.  It felt okay afterward.  No pain in the hips or SI joint, just in the spinal erectors.  

Hit the seated good mornings afterward, and I didn't seem to have too much of a problem here, though I still don't feel these in the hams or glutes.  Just lower back.  On the reverse hypers I focused on using the entire posterior chain and they felt good today.  I was able to increase the weight and stay with good technique.  Increased the weight on crosswalks.  They were more difficult this week.  I noticed a pinch on the top of my shoulder with the KB overhead.  Thankfully, this workout is behind me.  It would be easy to look ahead, but I have to take one workout at a time.......

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