MONDAY - CONDITIONING/REHAB
Treadmill 40 minutes between 60-70% target heart rate
20 minutes back and hip stretching
10 minutes back and hip stretching before bed
TUESDAY - TRAINING
Close grip incline bench with shoulder saver (legs up) 245/285/325x5, 245 3x5
Rolling dbl tri ext 60 3x15
Inverted football bar rows w/20 lb chain 3x15
Band curls 3x15
Band underhand pushdowns 3x15
Back raise 5 3x12
Planks 3x32 seconds
Conditioning and rehab went well. Back update, as if I don't do that enough, is feeling consistently better. I notice since I have cut out all twisting thoracic stretches my back shows better improvement.
Inclines were the usual. Nice and easy fives week. No amrap. I even split the fsl into the normal 3 sets of 5 instead of hitting the 15 in one set. Afterwards I warmed up with the bar and a chain on football bar extensions, but my elbows were not having it. I could have only imagined adding a couple of 45's on top of it. That would have thrashed my elbows. Eye on the prize, I'm not looking to be a triceps extension specialist, so I came up with the next best exercise I could think of. The rolling dumbbell triceps extensions served the same purpose and were very elbow friendly. TheY felt sufficiently worked after three sets.
The rest of it all was just what it's supposed to be, assistance. I'm feeling stronger with the back raises and planks. That's awesome. I'm going to keep them up every training session for now.
So what did we learn today kids, you don't have to hold steadfastly to the written program. If I had done those football bar extensions it would have been at my own peril. As a younger man I would have done them to show my body who's boss and would have ultimately lost. I even think I would have known it going in, but I would have proved to myself how hard I am. Now I realize that does not make one tough, it just makes one injured. I'd say I'm growing up, but I'm too old to grow up.