The back is tight & a little sore, but...

The back is tight & a little sore, but…

I was able to pull through with a pretty solid workout today. It actually feels much better after warming up and getting the blood moving. It bothers me most when I’m just sitting down (like now), and especially when sitting and leaning forward. Like, when I went to put my socks & shoes on this morning. Yikes…that was a bit painful. Otherwise, basic standing and even bending over from standing isn’t that bad, as long as I keep my core tight or low back slightly arched.

Bench Press felt pretty good today & I feel redeemed from last week’s crap session. I was also able to get more volume in on the rows. The metabolic circuit of hang snatch, SA pushups, pullups and crunches (had to sub these in vs. get-ups b/c of my back) was tough, but I pushed through it better and faster than last week. I was also challenged to a final set of push-ups at the end of the workout by another trainer that did the circuit workout with me. I won!!! Yeah, me.

Tomorrow is conditioning & I’m not sure if I’ll be able to do the jump squats that are planned. So, I’ll see how I feel after warming up and getting loose and play it by ear. If I have to sub something different in to get a similar effect, I’m sure I can manage that.

warrior_fit earned 2035 points for:

Running (treadmill):
- 0:04:05 || 0.5 mi (+44 pts)
Foam Rolling:
- 5:00 (+9 pts)
- + mobility
Push-Up:
- 15 reps (+22 pts)
- 35 reps (+52 pts)
- 1st set was warmup before bench, 2nd was final set at end of workout (just for shits & giggles)
Barbell Bench Press:
- 135 lb x 10 reps (+77 pts)
- 185 lb x 5 reps (+92 pts)
- 225 lb x 2 reps (+82 pts)
- 245 lb x 3 reps (+111 pts)
- 255 lb x 3 reps (+119 pts)
- 265 lb x 3 reps (+127 pts)
- 225 lb x 9 reps (+140 pts)
- 195 lb x 10 reps (+116 pts)
- Bench felt much better today than last week. Still want to get back to 275x3 soon, but close….getting close
One-Arm Dumbbell Row:
- 50 lb x 10 reps (+41 pts)
- 70 lb x 10 reps (+47 pts)
- 70 lb x 10 reps (+47 pts)
- 70 lb x 10 reps (+47 pts)
- 75 lb x 10 reps (+49 pts)
- 75 lb x 10 reps (+49 pts)
- amazing how gassed I was getting by final set, partly b/c I was supersetting them with bench press
Power Snatch:
- 45 lb x 10 reps (+47 pts)
- 45 lb x 10 reps (+47 pts)
- 45 lb x 10 reps (+47 pts)
- Hang snatch - wanted to put weight on the bar, but couldn’t due to back being sore & tight…so, just continued to work on technique
Wide Arm Push-Up:
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- Single Arm pushups off a slight incline (flat bench) - just wanted a different selection to track it vs. the regular push-up column. Did 10 reps/side x 3 sets
Pull-Up:
- 10 reps (+71 pts)
- 10 reps (+71 pts)
- 8 reps (+53 pts)
Chin-Up:
- 10 reps (+68 pts)
- 10 reps (+68 pts)
- 7 reps (+42 pts)
Parallel-Grip Pull-Up:
- 5 reps (+34 pts)
Weighted Crunch:
- 20 lb x 15 reps (+42 pts)
- 20 lb x 15 reps (+42 pts)
- 20 lb x 15 reps (+42 pts)
- DB wt. held overhead - had to do these instead of get-ups b/c my back was too sore & tight to complete the full get-up motion