5.29.19

Energy: 4 – Long day at work, mentally spent by the time I got to the gym. Lifting felt good but did not get to the rowing/BP (did that on Thursday afternoon, as well as SL strength/mobility from Monday on Thursday).

Soreness: 2 – shoulders/lats

Sleep: 7hr 30min + Sleep Quality: 6

Motivation: 5

Training Quality: 6 (lifting was great, but was bummed that I didn’t get to everything

Prep:
Trunk stiffness- McGill Big 3
*3 sets of each by feel (long enough to ‘stimulate’ but not fatigue positions)
1. Curl up 
2. Bird Dog
3. Side plank
*https://youtu.be/7I6Xa0RdGKs
+
A. 3 trap-bar DL x6, rest 2 min
*if you are staying balanced- push the weight here

Loads=155/165/175/185/200/210 – I did these with the “handles” turned down, is that how you want them? They felt good, harder than BB DL. Really felt my back/glutes/hams engage doing these and felt the low/mid/upper back engagement/having to stay really tight. Last 2 loads were tough but still felt good and even in both legs.
B. 3 chain loaded back squats x6, rest 2 min
*chains weight 35# ea.- they will challenge your torso positoning so focus on bracing and staying engaged. 

Loads=155/160/160/165/170/175 – These continue to feel really great, chest up, midline strong. This is probably the best they’ve felt since I’ve been doing them even into the heavier weights.

*Everything below done Thursday* -Energy much better 🙂

+
3×10 sec. Row @ 100%- establish max watts = 338/308/335
+
8-10 sets:
20 sec. Row @ 80% max watts (80%=270)
8 BFB AFAP
*Rest 2 min

Did 10 sets. Row felt great – usual. Burpees feeling better and better, I think I’m taking less steps/moving my feet less. Also breathing feels better, was doing the burpees in 20-30s each round and kept consistent throughout rounds.
+
15-20 min cooldown on C2bike

+ SL Strength/Mobility from Monday

SL walkouts good, no problems just feel like my Hams are a bit tight but ankles feel good.

Duck walks felt better this week, less swing out with leg and I was able to move through them a little more efficiently.

Goblet squats still light up my back but they felt a tiny bit better this week.