Ty's No Excuses Training Journal

[tyferrell]

Due to a strained left QL and possible lumbar spine trauma, I have to reduce the amount of plyometric exercises for now.

Wanted 4 sets but as always very short on time:

Circuit 30sec rest between exercises and 2min between sets
1. DB Deadlift
warm up set1- tried doing off of aerobic step and risers....no fucking good but I pulled off a few - 120x6
set2 - switched to a bench for block but it was too fucking tall - 150x4
set3 - no block but did not do the best job lifting 160x4
set4 - best lift of the sets 170x4

2. DB Bench Press
set1 - 180x5
set2 - 200x2
set3 - 200x2

3. Rimjumps 3x6
4. BB Bentover Rows
3x205lbx4,3,2

[tyferrell]

Circuit: to SD
1. Side Plank -
set1 25sec each side - right side felt more tension around lower obliques and QL - most likely because right hip is lower than left
set2 30sec - no real tension felt
2. Bulgarian squat with rotation -
set1 - x6each side - left foot supporting - tension in left adductor during decent - right leg support - slightly less balanced than left
set2 - x8 left/ x6 right - felt less balance and rotation on right
3. Pushup to hand walkouts
set1 - x5 - outside left knee still feels tension and slight pain
set2 - x4 - still slight tension on side of left knee
4. 4 Count ginga -
set1 - x8 - left leg adductor felt tension during ginga lunge-block with left leg leading
5. Plank leg lift to abduction
set1 - x10 really focusing on contracting entire body
6. Dead bugs 1arm with straight legs
set1- x7each - right side tension around groin while right leg moving - right side tension around tfl and QL while left side moving

notes:
started late and ran out of time

[tyferrell]

Triset 2min rest after set

1. Chinups (20lb) - x5,x5,x4,x3,x4
2. Russian style wall press - 5x6
3. DB Curls 5x120lbx1,1,0,0,1

[tyferrell]

Circuit
1. 1Leg Squats
set1 - 5each right side most unstable
set2 - 8each as I was able to increase ROM left foot is more unstable and body tends to fall leftwards
2. Mountain Climbers feet on wall
set1 - x10
set2 -x12 -right elbow wanted to rotate outwards - took an effort to keep it straight
3. 3 point warrior drill
set1 - x6
set2 - x8 right side lunge less ROM....right knee unable to fully straighten without a "popping feeling behind knee"
4. 4point ginga drill
set1 - x8
set2 - x10 - lats and obliques become fatigue with arm posture
5. Pushups
set1 - x16 - tension in left gh joint
set2 - x20 - keeping at a medium tempo
6. Rollovers
set1 x5
set2 x6

note: pain in right wrist (distal) and left QL before starting

[tyferrell]

1. Gorrilla Squat Touchdown with Torso Rotation - (x5) (extra set with rotation to weak side)
- x6 with 6 rotation - tension medial left ankle
- x3 with 6 rotations

2. Plank with knee tuck -leg lift - leg curl (x10) (extra set with right)
- x12 - most likely right side supporting is weakest

3. Capoiera Style Ginga to 1 leg squat to rollovers
- x4 a bit sloppy with the new combination

4. Inverted planks to hip raise (x8)
- x10 felt a lot easier this week

5. Inchworms to 1Leg Lift 2x7 -extra set left support
- x7 - left heel lower ROM during left leg support

6. 1Leg Bridges - toes up x6ea
- x4ea - abs contract harder - right support hardest

7. Handstands x2 - from standing to handstand presses x1
- x2


8. Split Squats with twist x7 each side -extra set on right
- x4each - gunshy becuse of odd tension near medial ankle of left leg

---ran out of time

[tyferrell]

Circuit 30sec rest between exercises and 2min between sets
1. DB Deadlift - 3x170x5


2. DB Bench Press - 3x200x4,3,2
BB Bench Press - 1x295lbx0

3. Rimjumps 3x6

4. BB Bentover Rows 3x205lbx3 1x225lbx1

[tyferrell]

Circuit: to SD
1. Side Plank -
set1- 30sec no problem
set2 - 45sec QL fatigue on both sides near the end

2. Bulgarian squat with rotation - extra set right support
set1 - right support x8 (tension in front of right knee) - left leg support x8 (same tension in left adductors during eccentric - left ankle tense as well - much better toros twisiting ROM left side)
set2 - x7 right support and fell over before 8 - x8 left support same tension

3. Pushup to hand walkouts - extra set right arm support left arm elbow touches
set1 - x5 - gun shy of right elbow
set2 - x6 - right elbow fine

4. 4 Count ginga -
set1 - x12 - same left leg adductor tension during ginga lunge-block with left leg leading
set2 - x14 - same slight trouble....went at faster tempo

5. Plank leg lift to abduction
set1 - x12 felt better
set2 -x5 -lost focus

6. Dead bugs 1arm with straight legs
set1- x8each - right side tension confirmed around tfl - QL tension occurs after muscle fatigue in right tfl area

[tyferrell]

Shitty morning session:
Raised weight and volume for 1st set but it all went downhill from there. I'll take 3 days off and hit it Monday

Weighted Chins:
3x25lbx6,4,4

Wall russian presses
3x7

DB Curls
3x120lbx1,0,0

[tyferrell]

Early Morning Hybrid Yoga for 20min

[tyferrell]

Superset
1. BB Bench Press 3xdrop set (shoot for 3-5 reps)
set1 265x1,245x2,225x3
set2 265x1,245x1,225x2
2. DB Bench Press 3xdrop set (shoot for 6reps)
set1 90x1,80x1,70x2
set2 80x2,70x2,60x4
Superset
3. BB Bentover Rows 3xdrop(3-5reps)
set1 225x1,205x2,185x3
set2 225x1, 205x1 (low back sharp pain after losing focus)
4. DB Bentover Rows 3xdrop(6 reps)
set1 75x5,4,4
stopped from back problem
Singles
BB Deadlift 4sets - did not do out of time

notes:
low back strain real problem- seemed to diminish really quickly