Recovery Week 6

Day 1 (Wednesday, 5/4/11)

Deadlift (50 Viking suit bottoms, no belt)
2x10x135
5x185
3x225
3x265
5x3x305

DB Bulgarian split squat
8xBW
8x25's
8x45's
6x60's
3x6x70's

NG Pullups
5x5

Ab Wheel
5x6

Bat Wings
5x5x30's

Hip Adduction
10x110
10x130
10x150
8x135

Comments: Deadlifts felt reasonable today.  Back didn't feel perfect, but good enough to do the work.  I am really hammering stretching, mobility work, and soft tissue stuff.  If things don't improve pretty dramatically I'll start Active Release next week if possible.




Day 2 (Friday, 5/6/11)

Fat Bar Bench
3x180
3x210
3x230
3x240
5x195

DB Step-ups
8xBW
6x25's
5x40's
3x5x50's

Pull-throughs
10x110
10x150
10x190
4x10x225

Incline Bench
3x5x135

Pendlay Rows
5x135
5x145
5x155
2x5x165

Bogart Pulldowns
8x110
8x120
8x130
7x140
8x120

Face Pulls
3x12xlight

Comments: Bench didn't feel great today so I played it a bit conservative.  Next week is 1 rep max week, and I don't want to exceed my recovery, especially this early in the cycle.  I was pretty stressed out about giving a 10 minute presentation today, so that could have played a role in not feeling so great on bench.

I was glad I felt up to doing some lower body accessory work on this day unlike last week.  Progress.




Day 3 (Sunday, 5/8/11)

Squat (belt)
2x15xbar
2x5x95
5x135
5x185
5x225
3x5x255

Box Squat (parallel) [belt]
5x135
3x185
3x225
3x265
3x3x295

Speed Bench
3x135
3x165
5x3x195

NG Pullups
6x3x+15

Dips
5xBW
5x+25
3x5x+50

Seated Cable Rows
10x110
10x120
10x130
10x140

Pallof Press
3x5x60 (5 sec. hold, 5 each side)

DB Zottman Curls
8x20's
2x8x30's

Comments: Squats felt pretty shitty warming up.  So I stretched my hip flexors some more and did a couple of pelvic rotation "corrections" and heard a couple of pops.  I then realized I was having a difficult time getting really tight with 95 pounds on the bar.  So I threw a belt on, tightened it as though I was taking a max, and things felt quite a bit better after that. 

I was able to do heavier weights this week on squats and more volume with less discomfort.  I am on the right track.  Overall this was a pretty good week, but I couldn't have done a whole lot more lower body work.  Going to keep after the rehab and possibly start working with an active release person within the next few days.