Triceps & Abdominals

Upper body day has left my triceps, my lats, even my armpits sore. The abdominal muscles are also quite sore. I’m really not surprised, and I guess I should expect to have sore abs for a few days longer as the ab work will be a regular part of my training.

1a. kettlebell swings

24kg x 10, x 5, x 5, x 5

28kg x 8

These were easy, but they weren’t intended to be challenging, I think.

1b. deadlifts, conventional

95 lbs x 8, 135 x 7, 185 x 6, 215 x 5

with belt and straps: 230 x 2 + 4

The set at 230 pounds was supposed to be 5 reps, but I ran into a snag after the second rep. Michael had pointed out after the previous set that I had been dropping my hips too much. As I began the 230 set, I felt that I dropped my hips again on the first rep, tried to correct it on the second rep, but then I had a very quick break in my rhythm and that never bodes well for me on a heavy deadlift rep set. I lost the tension and couldn’t recover to pull the third rep. Took a moment to recover and reset, then pulled 4 reps. Honestly, I think that was a PR set.

Then Michael dropped the weight and wanted a speedy set of 5.

215 lbs x 0

Yes. Zero! I set myself at the bar, wholly prepared to grip it and rip it, but I just could not do it. I don’t think I could even create the necessary tension in my body. My brain simply said no.

Drop the weight some more for a set of 5 touch and go reps.

185 x 5

Hey! I do still know how to deadlift!

1c. GHD sit-ups

bodyweight x 10, 6kg kettlebell x 10, 6kg x 8, bodyweight x 8

The drop in reps was entirely due to the abdominal soreness.

1d. dips-unassisted

x 5, x 5, x 5, x 4

I honestly wasn’t sure that I’d be able to do any unassisted dips with how sore my triceps are, but I was pleasantly surprised. The reps weren’t necessarily easy though.

2a. TRX triceps extensions (because the triceps weren’t sore enough already)

x 12, x 5

2b. barbell curls

45 lbs x 9 x 2 sets

 

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