Now that I've given my body some rest after the APF Summer Bash, I've began to have some medial knee pain in my right knee. I'm still training hard, but I'm focusing on keeping my low back healthy and addressing my knee issues as well. The goal for 2017 is to end the year completely healthy and have a solid base to build a real training cycle on.
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Sunday's training was a continuation from last week. I was able to increase my top set of 10, and also make progress on my close grip work. Another morning of some good work and making good bench press progress. At least it's been the one thing that's been able to continue chipping forward.
Items Used in this Training Session
Swiss Bar
Chains
Monster Mini Band
Mini Band
Warm Up
Soft Tissue Work - T-Spine, Lats, Glutes, Hamstrings, TFL, Quads
Cats/Camels - 10 each
90-90 T-Spine Rotation - 10 each side
Push Up to Downward Dog - 10
Band Dislocations - 10
Alternating Band Dislocations - 10 per arm
Band Pull Apart Super Series - 1 round
Band Curls, Rows, Pressdowns, Straight Arm Lat Pulldowns - 15 each
A1) Swiss Bar Floor Press
45x10
95x10
135x10
165x5
185x5
205x3
225x10 - PR
210x11
210x10
B1) Close Grip Swiss Bar Floor Press vs 2 Chains Per Side
125x3x12
C1) DB Bench Press
95's x3x12
D1) Zercher Triceps
3x12
E1) Band Pressdowns
125 total reps
F1) Band Pull Aparts
150 total reps