Project Momentum – Week 7

Alright, almost to the finish line!  For a little over a week, I’ve been battling a minor case of bicep tendinitis.  Luckily, I caught the issue before it got really bad and started rehabilitating it on day 1 (mainly RICE method, Ibuprofen, and light curls).  Going into this week, the inflammation is WAY down and I feel like I am about 80% relieved of it.  Still, I’m keeping the weight low on the bench press and simply focusing on the movement. 

Notes: All weight is measured in pounds and only the working weight is displayed. Numbers following an @ symbol pertain to the RPE scale.


Monday

I really didn’t feel like doing ANYTHING due to the fact that my wife and I hosted a function at our home that lasted all weekend.  Doesn’t sound too exhausting until I mention that it involved a house full of 9th grade, plus 2 college aged, girls ALL WEEKEND!  With my brain still buzzing from all of the Spice Girls and Bieber music, I hit the gym with very low expectations!

Squats:

x1 @8

365

-10% x 3 x 2 sets

330 x 3 x 2 sets

Bench Press:

245 x 3 x 2 sets

225 x 3 x 2 sets

Deadlifts:

x1 @8

445

-10% x 3 x 2 sets

405


Tuesday

Walked into the gym a bit unmotivated, but left feeling very accomplished.  Great workout, considering all of the train noises during deadlifts.  BTW, there are no trains in my neck of the woods.

 Squats:

78% x 3 x 3 sets

285

High Bar Squats:

x5 @6

135

x5 @7

185

x5 @8, plus 3 repeats

225

Bench press:

Worked up to 225 x 3 reps and back down to 135 for 10 reps.

Deadlifts:

78% x 3 x 3 sets

345


Wednesday – Off

No gym for me, today.  I worked a computer upgrade until roughly 2 AM, last night, which has thrown me off my game a good bit.  Today is an optional rest day, anyways, so I’ll be sure to take it.  One must rest when one has had no sleep!  Did get a chance to shoot a segment with the local news station, this morning.  I decided to educate the masses on negatives and paused reps!


Thursday

Brachialis status is still a little questionable, so I figured I’d try  a few pressing movements, other than bench press, to gauge the healing progress.  First, though, I performed some squattos!

Squats:

78% x 3 x 3 sets

285

Machine Shoulder Press:

10 – 15 reps x 5 sets w/ light weight

Circuit: Face Pulls  / Tricep Push-downs

10 – 15 reps x 5 sets w/ light weight

Deadlifts:

78% x 3 x 3 sets

345


Friday

Squats:

78% x 3 x 3 sets

285

Pin Squats:

X1 @8

250

plus 2 load drops

185 x 4 x 2 sets

Bench Press:

Worked up to 190 x 5 x 2 sets

Deadlifts:

78% x 3 x 3 sets

345


Saturday & Sunday – Rest & Recovery

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