Image prompt: A murder of crows deciding the fate of humanity over a game of farkle while the sun explodes and the inevitable heat death of the universe consumes everything.
I am about six weeks post-A2 pulley tear, and my finger is weirdly fine. I have been moving in constantly, doing mobility work constantly, and haven’t rested or iced it at all. Weird how that works.
I finally signed up for a meet this year. A USAPL meet in Philly on August 30th. The goal is to hit a dots score that qualifies for the Arnold next year.
Anyway, this week in training has been fucking awesome.
Monday- 7/14 – Extra
10 minutes on assault bike – 15s sprint/45s coast
100 hamstring curls
10 min treadmills @120-130bpm
Tuesaday- 7/15 – DE Bench
Bench + Red bands – 187lbs x8,8,5, 221×2, 242×2
Band Close Grip – 132 x12, 11
Seated DB Shoulder Press – 50×15, 60×7, 60×5, 50×6
Tri-Push Downs – V-Grip – 4 sets x failure
Lat-Pull Downs – Long Wide Handle- 150×15, 190×10, 8, 7
Weds- 7/16 – Extra
15 mins on treadmills at 110-130 bpm
DB Inc Press – 30×100
Seated Shoulder Raises – 10×100
Rev Flys/Rear Delts – 10×100
Thurs- 7/17 – ME Squat/Dead
Low Box Squat – 495×2, 375×8
SLDL – Up to 529×8
Seated Row – V-Grip – 15, 8, 8, 10
GHR – 3×8
Hanging Leg Raise – 3×8
Fri-7/18-Extra
KB Swings – 60lbs x100
Assault Bike – 10 mins – 15s sprint/45s coast
15 mins on treadmill @ 120-130bpm
Sat- 7/19- ME Bench – Profoundly hungover
Floor Press plus 140lbs in chain on a fat bar – 264×1, 232x3x1, 132×10, 8
Sun-7/20- DE Squat and Deadlift
Parallel Box – Safety Squat Bar – 200lbs in bands – 80% of max at the top – 285×8,8,6, removed the box, 3×1
Deadlifts against a strong band – 353x5x2, 419x3x1
14 inch cambered bar good mornings – 435×8
SSB split squat – 109x4x8
Fat Bar Deadlifts (grip work) – 353 x1, 287x2xhold failures
Pin Suitcase DLs – 165x4x10 seconds
6 weeks out!