Wife has been sick the last couple of days and I had to set up the game systems Wednesday. So this workout was split over two days. I decided to do the Prilepin cycle for the squat for three weeks so that I could squat more, using squats as my heavy movement and arched back good mornings for the light movement - - - on the same day. Throw in the shrug work and the deadlift is practically covered, too. I don't expect a major weight jump from this but I expect a better squat and more SPP.
Wednesday Lunchtime:
Squats: 135x5, 155x4, 175x3, 195x0 (got down to the bottom and the bar started to roll off, I lost my concentration and could not come up. Worse yet, I set the pins too low. So after falling on my ass carefully, I had to get the bar off me and I rolled it on my left hand. Ouch!!! Cut my palm, blood starts to drip. I sprayed some disinfectant on a towel, wiped my hand up. Now, I'm pissed), 195x3, 225x3, 245x2x3. As of today, the hand is just a little sore but at least I didn't break anything. The skin stayed on so it should heal up quick. My upper back and neck muscles were sore from trying to roll the bar off - - - because of my position at the time, I could not dump the bar.
Weighted Situps: 5 sets of 10 with a 25 lbs plate. My abs are so sore right now!!!
Thursday:
Arched Back Good Mornings: 95x6, 115x5, 135x4, 155x3, 175x3, 195x3x5. Pretty good, just a lot of work.
Band Assisted GHR on a Resist-A-Roll Ball: 30 reps in 8 sets. In case I didn't describe it before, here's the setup. The ball is almost oval, with a rougher texture so that it stays put. Went to the room that had the metal bars on the wall. Attached the bands to upper bars (level with my shoulders), put my feet inside lower bars to hold them to the wall, put an arm in each band, and got on the ball. These feel a lot more natural than my old setup. Harder, too: you get help at the bottom, less as you come back up, none a few inches short of the top.
Trap Bar Shrugs/Hoist Calf Press superset: 10 sets of 3 with 154 lbs (shrugs) and 65 lbs (calves).
3 comments:
Hands are frustrating things to injure, as you can't exactly avoid using them until things get better. Would it help to wear gloves for a couple of workouts?
Alberto, I've caught my hand between the bar and the J-hook while benching before, but never had an accident like you described.
Good thing you had 'only' 195 on the bar. Imagine if this happened during a max attempt...
Way to shrug it off and continue lifting, by the way...
I don't think the gloves would have helped, except my hand wouldn't have been cut. lucky for me, it was against a round pin and not a j-hook like John experienced. I took some Aleve last night, and my hand feels pretty good today.
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