KLEEN LIVING - A log about Life, Training, and Nutrition.
- Thread starter MrKleen73
- Start date
akboom87
Well-known member
This is so very true you find that one that balances life out. Very lucky group!
MrKleen73
Legend
Yeah, it is pretty wild that in our little group we have so many long lasting and good relationships. It shouldn't be wild, but it is.
Had a good pull session last night.
General Warm Up 15-20 minutes general activity including TRX Complex, core and glute work.
Specific Warm Up - Lat Pulldowns - 2 high rep sets of 75lbs just to where it felt like real work.
Pullups - 5, 5, 5, 4>2>1
Lat Pulldowns - 100x0RIR, 100x0RIR, 100x0RIR>7>5 - I used shortened ROM to identify 0RIR, so actually a touch beyond it.
Hex Bar Deads - 135x10, 185x10 x 3 sets - Post Injury PR!!! Coming up on 2 wheels pretty soon as long is things hold together.
I ended up stopping there, I ran out of time, and honestly the deadlifts were very challenging and I didn't really feel I needed a lot more for hamstrings, and didn't want to add in the shoulder work as I wanted to see how my shoulders, traps and neck handled the extra 20lbs on the deadlift for 10 rep sets.
In all honestly the direct shoulder and arm work on these sessions are kind of optional for me and that was the intent when I put this together the other day. I am a little more about ability than symmetry and maximizing hypertrophy at this point. Meat and potatoes first, then we can focus more on the sides as I become more resilient.
I can feel that my yoke was worked hard, and it is a little stiff from that, but as of right now it seems I came away unscathed. My glutes, hams, erectors and midback are also feeling it, but so far it all feels pretty good regarding lack of aggravation. If my body handles this well I will probably go for 205 next Deadlifting session.
akboom87
Well-known member
That’s a great session and really glad to hear the deads are coming back and holding together!! Just don’t rush or push it until you are ready!!Yeah, it is pretty wild that in our little group we have so many long lasting and good relationships. It shouldn't be wild, but it is.
Had a good pull session last night.
General Warm Up 15-20 minutes general activity including TRX Complex, core and glute work.
Specific Warm Up - Lat Pulldowns - 2 high rep sets of 75lbs just to where it felt like real work.
Pullups - 5, 5, 5, 4>2>1
Lat Pulldowns - 100x0RIR, 100x0RIR, 100x0RIR>7>5 - I used shortened ROM to identify 0RIR, so actually a touch beyond it.
Hex Bar Deads - 135x10, 185x10 x 3 sets - Post Injury PR!!! Coming up on 2 wheels pretty soon as long is things hold together.
I ended up stopping there, I ran out of time, and honestly the deadlifts were very challenging and I didn't really feel I needed a lot more for hamstrings, and didn't want to add in the shoulder work as I wanted to see how my shoulders, traps and neck handled the extra 20lbs on the deadlift for 10 rep sets.
In all honestly the direct shoulder and arm work on these sessions are kind of optional for me and that was the intent when I put this together the other day. I am a little more about ability than symmetry and maximizing hypertrophy at this point. Meat and potatoes first, then we can focus more on the sides as I become more resilient.
I can feel that my yoke was worked hard, and it is a little stiff from that, but as of right now it seems I came away unscathed. My glutes, hams, erectors and midback are also feeling it, but so far it all feels pretty good regarding lack of aggravation. If my body handles this well I will probably go for 205 next Deadlifting session.
MrKleen73
Legend
That is where I am now, I think I am probably good to make 20lb jumps until 225, as long as things keep responding the way they are. After that it might slow down a little, or overall volume will drop even if the weights continue to climb at a decent rate. I am trying to get rid of the fear mindset, and go into a more aggressive phase, however I am still intentionally being very careful with progression.
MrKleen73
Legend
Yeah, i feel like he somehow got my collar bone to reseat itself more the last two sessions which gave me the confidence to push a bit more on the things that already seemed okay. It is not as clicky, and the bump where it meets my sternum is less pronounced now. I think the table drop adjustments for the collar bone really did the trick to get me back in position. So perhaps I will be able to push more, and harder as long as it kind of stays in place for a bit. Like I said, I am pretty sure the damage happened a couple years ago regarding the connective tissue. So I think I slept wrong pushing it decently out of place then the overhead press while out of place let it really pop out of its normal groove. So it was really uncomfortable but it improved vastly over the last two adjustments. Not saying nothing is wrong there but I don't feel like it is just moving around willy nilly anymore either.man it seems like you have gotten back into a good groove again, so glad to see that. excellent progress
Thanks, I am trying to keep that balance between giving it hell, and being careful while doing risky things.That is a great session and awesome to see you being able to ramp it up. And you’re playing it smart with the way you are planning your workouts.
On another note, my hamstrings and glutes are feeling those deads already, less than 24 hours out. I did a good job on them.
Dustin07
Legend
its a fine line sometimes!
