EVENTS Saturday October 31st

flashback to 2015

SOMETHING I have found I need to do before every session that works my posterior chain is to hang upside down from the glute-hamstring machine and wait for my spine to release just a little bit. What I really need, obviously, is a spinal adjustment... and an MRI. I have the referral for the latter, at least. But for now, this is working alright.

 

During my last pull session I decided to add some more height to my deficit deadlifts (a metal 25 kg plate + one inch rubber mat under each foot), which it turns out was a bad choice. This time around I knew it would be wise to avoid anything with too great a range of motion, and risk further aggravating my back issue. And I was prepared for farmers walk to feel, well, shit, especially since I'd not done it in quite a while. But it did not. The silver dollar deadlift I was not a fan of first go, but it also did not tax the region of my spine that is currently giving me grief, so I was able to do some reasonable work there before my grip strength gave out.

Today's effort definitely was not my best, at ten kilos per hand and about half a minute off, I think. But, again, first time in a long time. I always enjoyed farmers walk. I should start doing it more regularly again.

 

Farmers walk (p/h):

60 kg x 2 x 10 meters

110 kg x 2 x 10 meters

130 kg x 2 x 10 meters

130 kg x 10 meters

Static hold:

140 kg x 5 seconds, maybe

Silver Dollar deadlifts:

165 kg x 1

265 kg x 3

Face-pulls:

54 kg x 3 x 20

Lateral pull-downs:

90 kg x 5

75 kg x 8

60 kg x 10

DB front raises (p/h):

10 kg x 3 x 10

12.5 kg x 10

Cardio:

assault bike 5 mins @ +50 rpm