Wednesday 6 February 2013
5/3/1 Wave 4, Week 3, Day 1: 1's
Going into this my left glute was a mess. It's been sore since Monday but I have no idea what's aggravated it so much. Putting shoes and socks on is an olympian feat at the minute. It felt a little better after I warmed up but I just wanted to get this over with.
My set up was weak, unracking the bar was dodgy and I just felt beat up. I was in the gym completely on my own so just sucked it up, set the safety bars to save my face in the worst case scenario. Happy with 3 reps considering.
Close grip bench
43 reps in total. Getting better.
Neutral grip chins
1x8 assisted by blue band
1x5 assisted by blue band
1x7 assisted by blue band
20 total reps. No idea what happened on the second set.
This was a little bit down on previous bench sessions. I'm relatively happy with the top set. Possibly lacked a little bit of focus.
Ring delt superset
2x5 Rear flyes
2x5 External rotation
All done with bodyweight. Taken from the video below.
Writing this a day after and just got home from rugby training. My aim is to hobble through the game on Saturday then I'm into a deload week and I have no game next week. I'm going to lay off the lower body work and heat/ice/stretch/roll/beat the crap out of this glute.