Little Things Matter

     Our schedules got kind of screwed up this week, meaning we missed Thursday's session. My back was in a bad way anyhow and I'm not really upset about giving it an extra day of rest. I'm feeling much better now and today's squats went fairly well. All of the training notes for Tuesday and today are below.

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TUESDAY 3/31

BENCH:

Bar x15 wide

Partial ROM:

95lb x10 bottom 1/2

105lb x10 bottom 1/2

115lb x5 bottom 1/2

Full ROM:

(125lb x5) 2x

125lb x4, x1

Underhand:

95lb x8

115lb x5

INCLINE BENCH:

75lb x10

85lb x5

95lb x2

95lb x3

DECLINE BENCH:

105lb x7

115lb x4

(135lb x1) 2x

STANDING CABLE FLY:

Low-High / Captain Chair Leg Raise:

(25lb x10 / x10) 3x

Mid / Hanging Knee Raise:

(30lb x10 / x12) 3x

High-low:

30lb x10

35lb x10

40lb x10

ASSISTED DIPS:

(60lb x5) 3x

FRIDAY 4/3

SQUATS:

Bar x12

4 Second Eccentric:

95lb x10

1.5 Reps:

95lb x10

Standard:

95lb x15

95lb x20

45° LEG PRESS:

Leg Press / Standing Calf Raises:

(240lb x10 / +70lb x10) 4x

SEATED LEG EXT.:

Double/Left/Right:

[90lb x10 / (50lb x5) 2x / (50lb x5) 2x] 3x

LAYING HAMSTRING CURLS:

Double / Left / Right:

(70lb x10 / 30lb x5 / 30lb x5) 3x

ABDUCTORS:

(60lb x10) 3x

ADDUCTORS:

50lb x10

50lb x7, x3

50lb x5, 40lb x5

MACHINE CRUNCHES:

(70lb x15) 3x

••••••••••

     I hit a new PR on the declines! I almost had 2 reps at 135lb, but it totally stalled and I need a spot from Frank. I know it's not a huge lift, but it's a morale booster to be able to push the plates on that now too. Wait till I get 135lb on inclines! Don't hold your breath while you're waiting though, 'cause that's gonna take awhile. 

     I'm still keeping the squats light and going for time under tension and reps. My right knee was giving me pain from the get-go and it was worrying me a little. All my joints held together though and we all finished the day strong. I'm surprised that I even got a set of breather squats in. I haven't done that in a very long time, and I was able to increase the weight on the abductors and adductors as well.

     Not too much else to say. I know it can seem stupid to highlight the small things. But those are all improvements over what I've been able to do lately. The big milestones don't happen too often. If you only pat yourself on the back when those things happen, you're not giving yourself much encouragement. I happen to like encouragement. 

     I'm also encouraged by the fact that there's chicken thighs in my oven and I'll get to eat in about 30 minutes. I'm friggin hungry.