Been kind of slacking off, trained but didn't keep logs. Time to get it started again, even though my interests have changed slightly. Main focus are weighted bodyweight movements complemented by static gymnastic type holds with lower body training being weight training. Focus also is more on quality of movement and a lot of soft tissue and mobility work to finally take control of my somewhat sucky mobility. Sprints will be used once in a while, most likely hill sprints because we got a good hill right here.
I try to do a little every day to finally get back into the rhythm I have been half-assing it and slacking off for a few months. This phase is over, I'll get back into training and doing a little bit everyday will make me gain momentum.
So here goes:
Overhead Band stretch with ext. rotation
Lacrosse ball rolling (shoulder complex)
1x5 Pullups + 10kg
1x5 Dips + 10kg
Cooldown: Mobility thoracic spine
Notes: Easy workout, focusing on mobility and quality of movement
Hip ext. rotation mob
1x5 Deadlift 50kg
1x5 Deadlift 55kg
3x5 Deadlift 60kg
Barbell quad rolling
Hamstrings and Adductors rolling
Notes: Could still easily deadlift 100kg, but starting out slow focusing on form and quality.
Band stretch internal rotation of shoulder
Anterior delt. rolling with barbell
1x5 Pushups + 10kg
3x5 Pushups + 20kg
Squat to Stands
Deep Squat Walking
Hamstrings with lacrosse ball
Mash pecs (major, minor)
Mash ext. rotators of shoulder
Mash TFL, glutes & piriformis
Mash adductors (oh that pain face..)
Last edited by Diak
on Mon Mar 12, 2012 8:48 am, edited 1 time in total.