My workouts, analysis at end.
3/13/22 Dynamic Effort Lower Body
5 20 yard sprints at 50% Effort
10 box jumps at 20 inches.
Speed Squats With Safety Squat Bar
205 x 2 for 10 Sets
Work up sets:
245 x 1
295 x 1
Speed Deadlift – Conventional
230 x 2 – 5 sets.
Worked Up Sets:
315 x 1
435 x 1
Need to take smaller jumps here. 120 pounds was a bit of a jump for me.
Reverse Hyper
205 x 12 – 4 sets.
Pull Throughs
60 x 10 – 3 sets
Hip Thrust Machine
50 x 10
50 x 10
Walking Lunges
1 trip
Pulldown abs
60 x 20
60 x 20
60 x 20
Laying Leg Curls – Some
Seated Hip Abduction – Some
3/14/22 Dynamic Effort Upper
This was more of a rep effort day than a real dynamic day, but whatever.
Barbell Rows
135 x 5
185 x 5
235 x 5
185 x 10
Incline DB Bench
30 x 5
40 x 5
50 x 5
60 x 5
80 x 5
Pushups
11, 11, 11, 11
Tate Presses
50 x 5
50 x 6
Scap Pullups
5, 5, 6
Cable Rows – Some
Tri Pushdowns – Slower eccentrics
3 sets
Db curls – Some
Leg Raises
15, 15
3/16/22 Max Effort Lower
Close Stance Squat
315 x 1
Squat
135 x 4
Fell backwards with 135 and called it quits because everything is messed up.
Promptly went into more of an offseason type training after this
3/17/22 Back and Bis
Wide Grip Rack Pulls
135 x 10
225 x 5
225 x 8
225 x 5
TRX Rows for Scap Movement
10, 10, 10
Lat Pulldowns – Some
Scap Pullups
5, 5
DB Curls
3/18/22 Pressing Stuff
DB Bench
20 x 5
30 x 5
40 x 5
50 x 5
60 x 5
75 x 5
Pushups
15, 15
Close Grip Bench Press With shoulder Saver Pad
135 x 5
135 x 5
135 x 5
DB Flys
15 x 8
15 x 10
DB Shoulder Press
15 x 10
20 x 10
30 x 10
40 x 8
50 x 8
Band Pull aparts – Some
Cable Pushdowns – Some
DB SkullCrushers
20 x 5
20 x 5
20 x 5
It was had to pack my shoulders for more than 2 reps of anything.
Analysis and Thoughts
This was a week where my workouts really went off the rails. I just am getting too tired and not recovering. This is showing up by me being tired all the time. I am also becoming very clumsy in my everyday life. Falling backwards a step with 135 on my back for squats was the final straw. I am taking the next several weeks to just refresh my body and start cleaning up all the small problems I can find. My body needs to chill out a bit so that is what I am doing now.