Stress: low
Diet: decent
Sleep: 5
Workout (105m):
Forearm rolling, shoulder stretching, jump rope.
Backsquat to 12" box: RPE8
- 6x5: 45-135-185-225-225-225
Bench Press: RPE8
- 2x5, 135lbs
- 5x3: 185-185-205-210-205lbs
BB Get-up: RPE8
- 3x(1/1): 95-95-115lbs
- 1x(1R/0L+F), 135lbs
- 1x1R, 140lbs
Accessory:
- Bent Over Rows: 5x6, 2x53lb KB
- Curls and JM Presses: 3x6, 95lbs
- Pony Clamp hand work
Notes:
- Did this in the garage and on the driveway (for get-ups). Was cold at first.
- Squats were decently tough. Need to keep focusing on the knees staying out. Keeping my stance just a bit past shoulder width still. Quads still feeling used after squats.
- Trying to bench with a bit more volume now to break past my pseudo-plateau in that lift. So, all three heavy sets were sub maximal, though that 210 was hard. I'll see if the extra volume and the added rowing are enough to do the trick.
- Get-ups were good. Missed 135lbs on the left hand due to the wrist. It's been hurting for about a month now. Since the injury, I've had to start doing my barbell get-ups holding the bar at about a 45 degree angle in my left hand. Not as effective as parallel to the floor. My grip overall has been weakened too, despite the forearm rolling. That's why I tried the pony clamp work. Through playing around with that, I realized that my two smallest fingers on my left are far weaker than those on the right. Clearly a result of the injury. I've been working a lot on wrist strength and flexibility, but not much on hand strength (which is different from wrist). Squeezing the clamp closed with different combinations of fingers felt nice.
- Accessory work felt nice. Had about 60-90 seconds between sets.
Later on, went to a Gymkana social event. I brought my slackline to this, and messed around with it for a little bit, introducing some people to it, but nothing serious.
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