WEDNESDAY - CONDITIONING
Hiked Sleeping Giant State Park 1 hr 20 minutes
1 hr deep tissue massage
THURSDAY - BENCH
Treadmill 20 minutes
Warm up
Bench 280x5, 315x3, 365x1
Circuit 3x:
Band pushdowns
Band facepulls
Band pullaparts
Planks
Back raises
FRIDAY - CONDITIONING
Treadmill 40 minutes 2x AM and PM
Med ball big circles 3x10
Med ball side wall tosses 3x10
SATURDAY - CONDITIONING
Treadmill 40 minutes 2x AM and PM
Thruster tabata
3 sessions of t-spine mobility work
SUNDAY - SQUAT/DEADLIFT
Treadmill 20 minutes
Warm up
Safety Bar Squat 280x5, 315x3, 365x1
Trap Bar Deadlift 280x5, 315x3, 365x1
Dbl conc curls w/fat grip 3x10
Treadmill 20 minutes
3 sessions of t-spine mobility work
This was the finish of my deload week. I'm kicking a$$ and taking names. I never rest. I'm also doing a ton of t-spine work. I started using this thing called a peanut. It's two lacrosse balls taped together. You roll your back on it. It's friggin awful. However, it's opened up my thoracic range of motion a lot. This seems to be the next step in getting my back healthy.
So now my hip is good, my knee is good, and my biceps tendinitis is gone. I just have the back left. With the work above though, I could already feel a difference in my squat and deadlift. I can get deeper and my hips are opening more. I can especially notice when I go to pick something up. Usually it looks like I'm preparing for a max effort deadlift before I bend down. Now, I get down there with no issues. Baby steps. Just got to recognize them.
One more thing to share, I hiked Sleeping Giant State Park. It was pretty brutal. It's inclined the whole way over 1.5 miles. My heart rate got up into the 140's. The coolest thing is that I actually passed people up the climb. I'm usually the one lagging behind. I mean I'm not ready for Everest quite yet, but it's progress. Like I said, baby steps.
Do something to make yourself better today. Thanks for reading.