Splish Splash - back in the water

20 Oct
Series A

Squat
45x3x12
75x3x10
95x3x8
125x6x6
135x3x5
145x3x2
BOR
45x3x12
55x3x10
65x4x6
75x3x8

Core, Stretching
 
21 Oct
Series B
Rack pulls, and deads were really tight, felt pretty ugh today
Did only a couple of FS (2 rounds of 3x5) and only a single set of SOHP (3x5)
Stretching
*just okay today (something around 17,500 lbs lifted today)
 
22 Okt
Series A
Squat
45x3x15
115x4x6
135x6x4
150x5x2

Hip Thrust
115x3x12

BOR (sweep)
45x3x15 + 7lb band
45x3x12 + 10 lb band
45x3x12 + 15 lb band
55x3x10 + 7 lb band

stretching, mobility
 
23 Oct
Series C (newly added)
Bench 75x10x10
Good mornings 45x5x10
DB snatch 35x5x8
Split squat 50x3x5
Lunge 3x10

stretching

first time doing split squat (left bunion didn't like it, but the rest of me did)
 
24 Okt
mobility, stretching, shoulder & hip prehab
  • worked the kinks out
  • shoulders haven't felt this good in a while - nice for a little rest day
  • (R) hip, glute have been wonky the past few days. good working those knots out
 
25 Okt
Series A
(Front) squat *
45x3x18
75x3x5
95x6x6
125x8x3
95x3x8
Hip Thrust
125x3x12
BOR (sweep)
45x3x12 + 10 lb band
55x3x10 + 10 lb band
65x3x8 + 7 lb band

(*front squat due to wound where bar would be placed)
  • fun to lift for a bit, particularly with the delayed start to the season (first meet end of Jan, now)
 
27 Okt
Rack pulls
135x3x10
155x3x8
165x4x6
front squats
45x3x24
75x3x12
105x3x8
SOHP
45x3x16
75x4x6

stretching
 
28 Okt Series C
Bench 80x10x10
Good mornings 45x5x12
DB snatches 35x5x9 (per arm)
hip mobility x10 /side

*truncated due to time today
 
29 Oct
Swim band work, flexibility, stretching
(max efforts due to busy work day)
 
30 Oct
Series A
*sore back*
Stretching, mobility, flexibility drills, swim band work

Squat
45x4x25
75x4x12

BOR
45x3x15 (7 lb band)

40 heavy band pulls

more stretching, mobility (felt better)
  • purgatorial seating right now
  • very stiff / sore low back
 
31 Okt
Series B
Mobility work, dynamic and static stretching
Rack pulls (form and mobility; "sweep" with 15 lb bands)
45x3x20
45x3x15
KB dead(88lb KBs)
88x3x15(sumo style)
176x3x5(suitcase style)
FS
45x5x20 (actually felt pretty good wrt mobility, low back; didn't need depth cue!)
SOHP
45x3x16

Heavy band work & swim drills
Static stretching
  • was able to touch toes again :|
  • truncated due to work obligations
  • pleased with form today
 
1 Nov
Series C

Bench
45X4X25
82X10X10
db snatch 10,9,…,2,1 35 lbs
Band work: 3 position pulls (10,9,...,2,1)
Face Pulls (5x10, two-position)
Back Extensions 5x10
Lunges 5x10 / leg

stretching
 
2 Nov
Morning stairs
15 min stairs + 50 lb weight vest
Swim band (accumulated 100)

Eve Series A
squat
45x4x25
75x4x15
Hip Thrust
105x3x15
BOR (sweep + 10 lb)
45x3x20

fun today!
 
3 Nov
Stretching & mobility day
swim band work (good volume!!!)
napped rest of day (felt pretty lousy)
 
4 Nov
Series B
Conventional deads
135x5x10
Rack pull
135x1x10
185x5x5
Squat (warmup)
45x1x30
Front Squat
45x3x20
95x3x10
SOHP
45x3x17
95x5x3
BOR
45x1x20
75x3x5 15 lb band
75x3x6 10 lb band
 
5 Nov
Morning treadmill
25:15 // good pacing (a little easier without swim practice immediately beforehand!)

Evening Series C
Bench
45x4x25
85x10x10
db snatch
35x3x8/arm
plate raise
15x1x15
*truncated due to work
 
6 Nov
Morning Treadmill
25:30 jogging (building)

swim band work // face pulls // shoulder work

afternoon meetings
 
7-9 Nov
bandwork, mobility, swim band pulls
really busy work days

10 Nov
Series A
Squat
45x4x30
75x10x10
Hip thrust
115x5x10
BOR
45x3x12 (15 lb band)
65x3x10 (10 lb band)
75x3x8 (7 lb band)
 
Rest of Nov:
several long work trips -- hotel room workouts
Thanksgiving

did bandwork and shoulder prehab stuff every day
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,236,721
Messages
55,437,326
Members
174,774
Latest member
Ruckus245

Share this page

Back
Top