Monday PM - gym setup and some light work

Low back was hurting a bit on the right side, so I took the time today to set up the gym equipment and move the mats around. Given that each mat is 104 lbs, this was actually a pretty big effort. Then I had to move the squat rack and all the weights.

I also did some ring leg raises.

Lsit Ring Leg Raises
BW x 8,8,8

PT exercises
Glute bridge - 2x15
Back bridges - some
Band pulls - 2x~10
Alt leg raises - 2x15
Cat/camels

Reverse flies
4.5 x 3x15

Ring Dips
BW x 8,8

+ stretches

Floor Lsit holds - 12,15

Friday AM - Back Squat light, etc

Rowing @ 9 for 5:30 (2:15 pace)

Reverse flies
4.5 x 3x10

Back Squat
bar x 5
60 x 5
92.5 x 5,5

What is a good low back warmup exercise?

Low back sore (deadlift lag?)

Ring tucked Lsit
BW x 10s,10s,10s

Ring Lsit raise
BW x 10

Ring Dips
BW x 9,10,8
All done slow

Inverted Row (Rings) BW x 10,10,10

At night:
Lsits (ground)
BW x 3x10sec hold

Thursday AM - Deadlift, etc

Keeping it light to heal the rhomboid.

Rowing @ 9, experimenting with intermittent sprints @ 30 second intervals

Ring Lsit raises
BW x 8,8,8

Deadlift
70 x 5
102 x 4,4,4
Rhomboid difficulty in setting it down quietly.

Reverse flies (did these during DL too)
4.5 x 5x10

Ring Dips
BW x 5,5,5

Low back sore

Wednesday AM - Really light, letting rhomboid heal

Took it very easy on the lifts today, nothing heavy at all. Now rowing machine either. Still definitely feeling the rhomboid but better than yesterday for sure. Hopefully another day does it good, and I can get back to lifting heavy soon.

Ring Dips
BW x 10,10,7,7

Reverse Flies
5 lbs x 15,15,15

+stretches for shoulder

Inverted Ring Rows
BW x 8,8,8

Side plank - dynamic
BW x 15,15

Bicycles
BW x 20,20

Band Pulls
Grey band x 15,15

Tuesday AM - Back Squat 140kg, left rhomboid pain,

Rowing @ 9 for 5 min (2:10 pace)

Back Squat
bar x 5
60 x 5
80 x 5
110 x 4
124 x 4
140 x 5,5
Hurt my left rhomboid doing this, just like before. Maybe it was not enough warmups in the morning? I'll start doing Reverse flies once it is healed to strengthen and hopefully find some additional exercises. Tagged this post with "injury", hopefully it doesn't turn into one.

Inverted Row (Rings)
BW x 10,8+holds

Reverse Flies
4.5 x 10,10,10

Ring Dips
BW x 10, 10+hold

Lying leg raise
BW x 10

Need to start doing reverse flies as a warmup for the rhomboid, and heavier as a strengthening exercise. Will start when pain goes.

Squats felt pretty strong otherwise.

Monday AM - light

Rowing @ 9 for 6 (230 pace)

Ring Dips

BW x 4x10

Single leg glute bridge 

BW x 2x10ea

Superman

BW x 20 + 30s hold

Side plank

BW x 60s hold ea

Sunday PM - Deadlift 142kg, dips and pull-ups

Rowing @ 9 for 5

Deadlift 

60 x 5

110 x 5

142 x 5,5

(315 lbs)

Dips

BW x 8

20 x 5

45 kg x 5,5,5 (100 lbs)

Pull-ups

BW x 6,10,8

Ring Dips and Inverted Row (rings), one set each then gotta cut workout short due to plans. 

Saturday PM - Back Squat 135kg (297 lbs), Dips, PT

Rowing @ 9 for 5 minutes, good pace

Ring Dips

BW x 4x8

Back Squat

Feeling much stronger than yesterday morning, and back feeling better too. Decided to use belt today, which of course helped. Now that the weight is getting heavier I'm going to use the belt more on work sets.

bar x 5

60 x 5

80 x 5

100 x 5

120 x 5

135 x 5,5

Rear Delt Raise

4.5 (10lbs) x 12,12,12

Inverted Row (rings)

BW x 10,10,10

Side plank

Dynamic - BW x 20

Static - BW x 40s

Bicycles

BW x 20,20

Alt Leg/Arm Raise

BW x 20,20

Friday AM - really light Back Squat, PT

Rowing @ 9 for 9 min

Back Squat

Was going to up the weight but back felt really bad. 

60 x 5,5,5,5

Leg raise (rings)

BW x 8,8,8

Feeling in left glute/back

Glute bridge

40 x 8

20 x 8,8,8

Side plank dynamic 

BW x 2x20

Leg arm alt raise

BW x 20

Superman

BW x 20

Bicycle 

BW x 20

Thursday AM - Deadlift 135kg, upper body

Rowing @ 9 for 8

Deadlift 

Bar x some

60 x 5

80 x 5

110 x 5

135 x 5,5,5 (297 lbs)

Ring Dips

BW x 10,10,10,8

Hang knee raise

BW x x 8,10,10

Inverted Row (rings)

BW x x 10,10,10

Wednesday - Back Squat 130kg, physical therapy

Rowing @ 9 for 6 minutes

Back Squat
60 x 5
80 x 5
110 x 4
130 x 5,5 - form started to break down on second set, stopped. I think more warmups would be good.

Bicycles
BW x 20,20

Leg/Arm alternate raises
BW x 20,20

+Stretches

Notes:
More reps on the squat would be good, but at lower intensity. Maybe drop sets after main sets?

Might want to start using the belt again on top sets.

Tuesday AM - upper body

Rowing @ 9 for 5

Pull-ups

BW x 8,8

22.5kg x 5,5,5

Inverted row (ring)

BW x 10,10,10,10

Ring Dips

BW x 10,10,10

Bicycle

20,20

Side plank dynamic

20ea

Monday - Back Squat 125 kg, etc

Rowing @ 9 for 5

Back Squat 

Bar x 5

60 x 5

100 x 4

125 x 5,5,5 (275 lbs)

Ring Chins

BW x 5,5,5

Ring Dips

BW x 10,10,8

Ring push-up

BW x 10,10,10

Rear delt raise

4.5 x 10,10,10

Sunday AM - Deadlift 130, etc

Rowing @ 9 for 5 min

Inverted Rows (rings)
BW x 10,10,10,10

Deadlift
60kg x 5
110 x 5
130 x 5,5,5

Ring Dips
BW x 10,10,8,8

Ab Wheel
BW x 10,10

Saturday AM - rings, Back Squat 121

Rowing @ 9 for 5min

Ring Dips 

BW x 5x8

Back Squat

Bar x 5

60kg x 5

80 x 5

101 x 5

121 x 5,5,5

Difficult.

Inverted ring rows

BW x 4x10

Ring push-ups

BW x 3x10

Side planks (dynamic)

BW x 2x15

Stretching & hip thrusts

Friday - Back Squat 120kg, etc

Rowing @ 8.5 for 5m

Ring Dips

BW x 10,10,6+4

Slow and full ROM

Knee raise (rings)

BW x 3x8

Back Squat

Bar 2x5

60 kg x 5

80 x 5

100 x 5

120 x 5,5,5 (265 lbs)

Finally getting close to an appreciable weight again.

Pull-ups

BW x 8

20 kg x 6,6,6

Inverted row(rings)

BW x 3x10

Ring push-up

BW x 2x10

Thursday - hotel

Ab Wheel 

BW x 10,10

Push-ups

BW x 15,15

Monday (AM)

Rowing @ 8 for 5min

Ring Dips 

BW x 3x10

+Straight arm holds

Ring push-ups 

BW x 7,8,7

Ring Chins

BW x 3x5

Ab Wheel

BW x 2x10

Front and side raises

Slowsidekicks