Thursday- DE Upper
I’ve been trying to save my visits to Hybrid Performance for when I am most fucked up since, like anything, your body adapts to recovery protocols. But since my elbows were alredy feeling the burn, I went in for two recovery sessions this week. I told Devee that I was trying not to come in until I need to and she said “I think we are already there”. TRUE THAT. I have some new wrist stretches to do too and I’m going to try and stay on top of my elbow shit as much as I can. I’m pretty sure this pain is mostly from squatting with the cambered bar since that smushes my elbows in there pretty good. This week was better for the bows.
Anyway moving onto speed day.
Speed bench with the fat bar (feels a little better on the ol’ ‘bows) (I feel like that’s the name of a shitty boat). Chain and a half per side, about 55% of current max. I went off my current floor press and did a plate on the light fat bar so it was about 115/120. 10x3 using 3 grips. It was supposed ot be 9x3 but everyone really wanted to do 10 for some reason and since I am a gracious ruler, I relented.
Close grip 3 board (no chains) 5x5- 2 sets with a plate, quarter, dime, 5 then 3 sets with a plate, quarter and a dime. Why? Because had I kept with the previous weight, I would have missed reps. And since I am becoming SMARTER and making BETTER CHOICES, I went down in weight. I GUESS THIS IS GROWING UP AS BLINK 182 SAYS. (is it growing up if you quote blink 182?)
Shoulder press machine 3x8-10 with drop set on final set. I used a quarter and 4 dimes to make it easier for our drop set. Spoiler alert: it did not make it easier. I always start too heavy then end up with like 2 reps on the last part of the drop set. I’m sure by the time we are done doing drop sets we will figure out how these are actually supposed to be done.
Dumbbell/kettlebell/fatbell extension (pick one exercise do it for all reps) 60 total reps do these all in one set with like 15-30 second breaks when needed to get them all done- I chose rolling triceps with 25 lb dumbbells. I like to do these while my elbows are still intact.
Cable row in a squat position 4x12-15. I feel like these have done a great job of getting the middle of my back to actually work, not just my traps. So much to where the middle of my back was burning for a few weeks and I thought I had a skin problem or something but it was probably just MY MUSCLES THAT I’VE NEVER USED. Thanks Joe for the FUNCTIONAL exercise suggestion.
Lat pulls 3x15
Face pulls 3x15
ALSO this is what happens when you don't squat for 6 weeks- a bar touches your sad, sensitive skin and it's like it's your first day back in the gym. I'm such a sensitive little girl.
