Jan-22
A. Upper Rehab Protocol
B1. DB 2-arm RLE Split Squat @3111 - 4 x 12 ea leg; rest as needed b/t legs +60sec (20-25#)
B2. BB Glute Bridge @4121 - 4 x 12; rest 60sec (45-65# by feel)
C1. KB Goblet Crossunder Lunge - 4 x 22 Alt Reps; rest 60sec (20-25#)
C2. BB Sumo Good Morning @4131 tempo - 4 x 12 (45-65# by feel)
**add BF restriction to first 2 sets of each exercise here
**we will use this as your progressive overload for the next 2 weeks
+
3 Rounds
12 Curl-ups ea leg
40sec Side Plank (from hand not elbow)
12 Bird Dogs ea leg
A. Done
B1. 25#/hand BFR first 2 sets, felt burn a little more in those sets than last 2
B2. 55#, 55#, 65#, 65#
C1. 25#. Not hard
C2. 65# complete, felt more in legs w/ BFR but still low back mostly
+
Core work, done
Jan-23
EMOM for 20min
Min-1 - 10 GHD Sit-ups
Min-2 - 10 Box Jump Overs @ 24""
Min-3 - 10 Anchored V-ups
Min-4 - 40 Double-unders
+
Walk - 10min @ brisk pace
+
Run - 30sec @ 80-85%
Walk - 30sec @ easy recovery pace
x10
+
Walk - 10min @ brisk pace
EMOM- Complete, all good. Did not rebound box jumps
+
Run felt good. Legs did tighten up a little bit just from not running in so long.
Jan-24
Rest
Jan-25
A. Upper Rehab Protocol
B. BB Zombie Squat @4040 - 4 x 12; rest 2min (heaviest load from Jan-18 across)
C. BB RDL @4040 - 4 x 12; rest 2min (heaviest load from Jan-18 across)
D1. Counterweighted Shrimp Squat - 4 x 12 ea leg; rest 60sec (heaviest load from Jan-18 across)
D2. Single-leg DB Glute Bridge - 4 x 12 ea leg; rest 60sec (heaviest load from Jan-18 across)
F. GH Raise - 4 x 8-10; rest 90sec (add assistance/resistance as needed)
**add BF restriction to B/C
+
3 Rounds
12 Stir the Pots ea direction
12 Landmine Anti-rotation Rainbows ea direction
40sec Hollow Rock
A. Complete
B. 65# across. BFR felt more in legs and still a lot in back
C. 65# across. Did Single Leg last week. Didn't realize it was double leg. Felt this mostly in upper back/shoulders holding good posture
D1. 20# across- harder than passed I guess b/c of Squats and RDL's and BFR maybe
D2. 20# across
F. 10 reps, felt better than it has been
Jan-26
XB - 3 x 10sec @ 100% effort; rest 3min
XB - 3 x 20sec @ 100% effort; rest 3min
+
20cals XB @ 270-285W
60 DU
20cals XB @ 270-285W
30sec Rest
x4 rounds
Rest 3min
x2 sets
+
EMOM for 20min
Min-1 - 45sec Row @ EN2
Min-2 - 10 GHD Sit-ups
Min-3 - 45sec Run @ EN2
Min-3 - 15 Tuck-ups
10 sec sprints- 37mph
20 sec sprints- 35mph
+
4:07, 4:20, 4:20, 4:15
4:13, 4:16, 4:16, 4:08
Tough to stay above 270W
+
EMOM done. Felt Sit Ups and Tuck ups in low back SI area
Jan-27
A. Upper Rehab Protocol
B. Sled Drag - 5 x 60sec; rest 90sec (increase load, constant TuT)
C. Chain Squat - 5 x 12 @3111 tempo; rest 90sec (97+10# plate across)
D. DB GHD Hip Extension @3111 tempo - 5 x 12; rest 90sec (25# across)
E. Sinlge-leg DB 2-arm RDL @3030 tempo- 5 x 12 ea leg; rest 60sec b/t legs (25# ea hand across)
**add BF restriction to C/E
+
3 Rounds
40sec Side Plank ea side
15sec Rest
60sec Front Plank
15sec Rest
40sec Reverse Plank
60sec Rest
A. Done
B. done w/ 115# on top. BURNED
C. Done felt good leg burn
D. Complete, focused on butt and hammies. Still feel majority in low back
E. All good here. Still feel it in low back most
Hope to get to core work today. Ran out of time yesterday
Doc said I'm cleared to start lifting. Didn't ask specifics but he said just don't start with 400#. I assume that means we can proceed as desired off feel now. Like i said in text. Maybe start adding more UB strengthening exercises other than just the rehab stuff. I think starting with Single arm stuff is wise. I know L tricep is a little week so maybe some isolation stuff there.
Maybe add in Back Squats instead of sleds or maybe leave sleds and take out Chain Squats. Building on the RDL's and stuff.
Whatever you think.
