As I mentioned in my last training log, I’m going to use the next 4 weeks to rebuild and rehab. I’m going to be alternating lower body focus and upper body focus days each workout. For the lower body days I’ll be performing a high-rep superset of Bulgarian Split Squats (BSS) and Single-Leg RDLs (SLRDL) as the primary movement. On upper body days I’ll be doing a superset of Single Arm DB Bench Press and Single Arm DB OHP. Following the primary lower or upper body movements, I’ll use the following movements every workout: Glute Bridges (GBs), EZ Bar Curls superset with Skullcrushers w/ BFR, and Banded Rack Pulls.
Today’s workout was the following:
- BSS – 5x20x10lbs DBs
- SS w/ SLRDL – 5x10x30lbs KB
- Glute Bridge – 50reps total w/ BW
- EZ Bar Curls – 4×20/15/10/5
- SS w/ Skullcrushers – 4×20/15/10/5
- Banded Rack Pulls – 3x10x45/45/135
This was a surprisingly taxing workout, and really revealed a bunch of areas where I’m having issues physically. Specifically my hip flexors are an absolute mess which is causing some dysfunction in my lumbar spine, and my glutes definitely take some time to wake up properly. The Glute Bridges in particular will go a long way in getting those to wake up, and the Bulgarians are going to a do a number of my hip flexors (in a good way).
I’m going to gradually increase the weight on each movement every workout, and see how much progress I can make over the next 4 weeks. Today was Day 1, but I’m going to do 12 more workouts to complete a full 4 weeks since I’m starting this cycle at the end of a normal training week.
Ramble on Fitness 