Today was a day off the weights. But I still try to be active. Sometimes I'll go for a walk; or do some light kettlebell swings. Today I did some light jump rope.
I also like to take a little time to loosen up any areas that feel a bit tight. Some weeks everything feels fantastic, so I 'high 5' myself and go about my day. Other days I have a couple areas that require a bit of attention. From time to time (depending on my training) all sorts of things have the "potential" to pop up on the radar. Recently with the new baby I have been sitting a lot more than I normally do, so the hips are a bit tight; typically my lower limb(s) seem to run tight, the shoulder blade, the forearm.
The lower limb
Perfer et obdura dolor hic tibi proderit olim
Light Barbell Deadlifts-
365lbs @ 4 reps
405lbs @ 5reps, then 2 reps
Medium KB presses-
24KG x 6,6
32KG x 4
36KG x 1,2,1,2,1
32KG x 4 (3 sets @ 4)
For fun finished with 1 ladder of Dead hang pull ups = 1,2,3,4,5
(excited my new gym has a 36KG bell, I don't have a 36 in the garage).
After all the moving hullabaloo of moving - this week got on track. I am keeping it simple and rocking the garage gym. I am focusing on 2 lifts, the barbell deadlift and the single arm strict kettlebell press. I will add a few things in per week for conditioning (today I did light jump rope) and perhaps a few things for the mid-section; but those are not of major emphasis (not important to my current goals).
Practicing wavy intensities: light days, medium days, and heavy days. I like this format because I am able to practice the skill of the lift without muscle soreness from my previous workout limiting my potential of my next workout.
This week broke down as follows:
Sunday Light deadlifts
Monday Medium Presses
Tuesday Heavy deadlifts
Wednesday Heavy Presses
Thursday Medium deadlifts
Friday Light Presses
For the deadlifts I am using the StrongFirst's PlanStrong program design protocols. For the presses I am using one of StrongFirst's PlanStrong pre-written pressing plans.
We moved to Las Vegas! It's always hard to say goodbye to friends & familiar places. California was a real cool place; and I leave it with 2 of the best souvenirs: a wife & a junior!
We are currently settling in;
I plan on starting work in 2 weeks (North Las Vegas) - so if you have any friends/family in Las Vegas that are wanting to improve their fitness levels &/or learn about strength (Send me a message) - the biggest compliment I can get is a referral!