Week 4 Off-Season update
I took a little hiatus from my blog last week, because I decided to take a break from logging my workouts. Last week the extended contest season caught up with me. I have had a number of bodily issues that I put up with and worked through during the latter portion of my prep…finally hit the breaking point. Last week I had to backoff considerably on the weight and not train to complete failure. I basically maintained the workout structure and split, but used reduced weight with increased tempo to facilitate blood flow without causing further damage. In the meantime i began seeking therapy. My shoulders have been extremely tight and problematic since prior to my second show back in October. I have tendonitus in the anterior delt attachments as well as the bicep tendon attachments and some impingement of the AC joint (worse in the left shoulder). This was becoming increasingly limiting. I have a lower abdominal strain on the right side (almost in the groin) which started several weeks before Worlds. It got so bad that i’ve had to avoid training abs/core directly…hoping it’s just a strain and not a tear. I also have had pain in my right knee that is symptomatic of a meniscus issue (my own diagnosis…I don’t bother with Doctors…I don’t need to waste my time or money having them tell me what I can figure out on my own). The issue started well before my first show of the season, but the beginning of last week, became so bad that I had a lot of trouble effectively training legs. Beyond that, my body was just feeling very tired and my muscles did not want to do anything.
After backing off for a week, reintroducing many of my supplements and beginning therapy this week (both massage therapy and acupuncture) i’m already feeling like i’m getting back up to speed. I had 2 solid workouts this week (today was an off day) and I have consistently done at least 30 minutes of cardio almost everyday since disappointing season end at Worlds.
Workouts from this week
Monday 12/5
Trap Bar Deads: 135×10,225×10,315×10,315×5,405×10,495×10,515×6,515×6,495×10,405×15
Leg Ext: 160×10,250×16,12
Barbell Pause Squats:315×6,6,6,6
HS Calf Raises: 10plx12,12plx10,12plx6,12plx6,10plx10,10plx10,10plx10,10plx10,10plx10,10plx10
Seated Calf Raises: 3plx20,4plx12,4plx12,3plx20
Glute/Ham Raise:15,12,12
10 Hill Sprints
Tuesday 12/6
Overhead D-Bell Press: 40′sx15,60′sx10,80′sx10,100′sx10,100′sx8,100′sx7,100′sx6,80′sx10
Underhand PullDowns:200×12,250×12,280×7,280×7,250×9,220×12
Incline Sm Press, 2plx10,4plx12,11,9
Seated Cable Row: 250×12,270×12,300×8,300×6,250×12
HS Decline: 2 sets, had to stop…too much shoulder pain
HS Front Mil Press: 4plx20,12,12
HS Hi Row:8plx10,8,6 6plx16
Push-ups:31,20,20
One Arm D-Bell Row: 170×10,10,10
I’m still pathetically weak, but at least my strength is improving
