Sunday 8/17/14
3 rounds of 5 minutes shadowboxing, 1 minute rest
2 rounds of 5 minutes heavy bag, 1 minute rest
Monday 8/18/14
1 hr padwork with Chris
Tuesday 8/19/14
SOHP
Bar*10
95*5
135*3
185*1
185*1
185*1
185*1
185*1
High bar squat
95*5
95*5
95*5
95*5
Wednesday 8/20/14
5 rounds of 5 minutes shadowboxing, 1 minute rest
Thursday 8/21/14
Bench
Bar*15
95*8
145*5
235*3
285*2
RDL's
Bar*10
95*8
135*8
205*8
Friday 8-22-14
12 rounds of 3 minutes shadowboxing, 1 minute rest
Saturday 8-23-14
SOHP
Bar*10
95*8
135*3
195*1
195*1
195*0
195*1
195*0
195*1
195*1
145*9
145*6
RDL's
135*10
185*10
235*10
Notes
*Bench felt rusty after such a long layoff, I smartly didn't push for a heavier single after the 285 double. Very little chest soreness, mostly erectors.
*3 minute shadowboxing rounds took significantly, surprisingly, less energy out of me than 5 minute rounds. Emphasis on using less hip rotation/more core for 1s and 2s, and more hip rotation/same core for all hooks and uppercuts.
*Didn't do movement prep properly on SOHP 8/23 and it showed in the missed singles. Also getting sick which I didn't realize until late last night, which surely compromised strength levels too. Finally, I could feel a lack of explosiveness from all the increased shoulder stress (upped shadowboxing volume, adding in bench and resuming SOHP more regularly). Next time will be better.
*RDL's thus far don't seem to tweak SI joint.
*Started erector bodywork with my wife last night, so far today only good effects/also doesn't seem to have destabilized SI.