Row Row Row to a Big Back

Another one lift a day session done. Todays was bent over rows. Kinda' tough after deadlifts yesterday. I should have used a different order of exercises, maybe front squats, overhead presses, bent rows, then deadlifts. I wonder how my hip will do with front squats tomorrow?

OS Reset

• Cross Crawl 20 per side
  
• Deep Breathing 2 minutes
• Nod 20 reps
• Roll 3 x right and left leading w/ arms
• Roll 3 x right and left leading w/ legs
• Rock x 20
• Baby Crawl x 2 minutes
• Unloaded Turkish Get Up 2 per side

Weights

• Bent Rows
• 1 x 5 x 65
• 1 x 5 x 85
• 1 x 5 x 95
• 1 x 5 x 115
• 1 x 5 x 135
• 1 x 5 x 145
• 1 x 5 x 135
• Farmer Carry
• 200 Steps x 70 lbs.
• 200 Steps x 88 lbs.
• 200 Steps x 70 lbs.

Not mush else to say. Did one more set of Farmer carries than the last two days, and did it with two 44lb kettlebells. My midsection, what is popularly known as the core, is what is most sore and tired. Front, sides and back. Next is my posterior chain. It is lit up from my neck down to the back of my knees. Warm up time 12:14, lifting time 35:25.

Shins Don't Lie

Today's one lift was deadlifts. Of course that was after my normal Original Strength Reset as a warm up.

OS Reset

• Cross Crawl 20 per side
• Deep Breathing 2 minutes
• Nod 20 reps
• Roll 3 x right and left leading w/ arms
• Roll 3 x right and left leading w/ legs
• Rock x 20
• Baby Crawl x 2 minutes
• Unloaded Turkish Get Up 2 per side

Weights

• Deadlifts
• 1 x 5 x 95 lbs.
• 1 x 5 x 115 lbs.
• 1 x 5 x 135 lbs.
• 1 x 5 x 155 lbs.
• 1 x 5 x 185 lbs.
• 1 x 5 x 205 lbs.
• 1 x 5 x 205 lbs.
• Farmer Carries
• 2 x 200 steps x 70 lbs. 

The crawling was a little easier today. Get Ups felt better too. I thought I had started my sets too light. But 185 was a challenge, 205 was really tough I tried 225 for my seventh set but no go so I dropped it back down to 205 and got 5. It was a struggle! My hamstrings and glutes are fried. I'm glad I didn't push to get the 225.

My warm up took 14:31. Weights took 37:16. I tried to keep my rest between sets of deadlifts at two minutes but it got longer during the last 3 or so sets. Also, my 16 year old son worked out with me. He's stronger than I am! But of course I'm hampered by my bum left hip. As for the title of this post I know I had some good dead lift form because I scraped my shin with the barbell! Tomorrow will either be a day off or bent over rows.

Fresh Start for July

I hit my target weight for June! In fact I got below the target of 245 lbs. to 244.4 lbs. on 30 June 2018. Ate a bunch of carbs and shot back up to 247.0 lbs. the next day. But that's okay. Daily fluctuations are to be expected.

Today I got outside and did an Original Strength Reset  variation as warm up and then did over head presses according to week one of Dan John's One Lift a Day Program.

OS Reset

• Cross Crawl 20 per side
• Deep Breathing 2 minutes
• Nod 20 reps
• Roll 3 x right and left leading w/ arms
• Roll 3 x right and left leading w/ legs
• Rock x 20
• Baby Crawl x 2 minutes
• Unloaded Turkish Get Up 2 per side

Weights

• Over Head Press
• 1 x 5 x 65 lbs.
• 1 x 5 x 85 lbs.
• 1 x 5 x 95 lbs.
• 1 x 5 x 115 lbs.
• 1 x 5 x 95 lbs.
• 1 x 5 x 115 lbs.
• 1 x 5 x 115 lbs.
• Farmer Carries
• 2 x 200 steps x 70 lbs. 

This felt good. Amazing how hard it is to crawl for two straight minutes after not doing it for such a long time. I had to do a bit of a push press w/ the final couple of reps on the last two sets of over head presses. The rest were pretty strict. Also, I cleaned the weight from the floor for each sets. The carries were done with kettlebells. I walked 200 steps holding a 35 lb. kettlebell in each hand, followed by 200 steps with no weight. Repeated a second time. OS Reset was 12 minutes and 47 seconds.  I took about 2 minutes rest between sets of presses. Presses and carries took 30 minutes. So, if I'm going to keep with this plan I'll need to set aside an hour a day or so for it.