Sunday Training: Press

Sunday was originally scheduled to be a conditioning session, but I was feeling a lift. The hip was a little tender, but nothing bad at all so I got warmed up.

• FBB Press Warm-up: 3x5
• Pull-aparts: 2x25
• FBB Press: 100x5/120x5/140x5
• Face Pulls: 2x25
• RFESS: 3x3 each
• FBB Press FSL: 5x8@100
• Pull-ups: 5x5
• DB Swings: 5x20

As I was warming up my hip felt loose so I gave RFESS a go to see what was up. It was still there, but much better than the day before. Again, reaffirming my self-diagnosis of a muscle strain. As I move forward I have to take a look at my total training schedule and use my head. I squat or deadlift 1-2x a week based on how my schedule falls. On my Press and Bench days I do RFESS. I also do them 1-2 more times a week on my bodyweight conditioning days. My conditioning days are a new addition to my training. I think the total amount of work just took it's toll on me. I have been eating pretty well, but I haven't been sleeping well at all. I think I'm just tired. As I move forward I need to do the RFESS 2x a week and on the conditioning days do KB or DB Swings instead just to give my hip a rest. I'm also very bad about deload weeks. During football season when I'll be training 2x a week I won't need to deload. But, in the summer when I'm doing something 6 days a week I need to employ the deload. I know from experience that 6 weeks is my limit before I start getting beat up. I'm right around that mark since my last deload/rest from training. I'll do some conditioning and a bodyweight circuit today. I plan to use KB Swings because I did a few RFESS yesterday. To morrow is a Deadlift day so it won't be as much work on the hip as Squat day. I'm slowly figuring out what my body can handle. I really like that I'm doing some kind of activity 6 days a week. I feel really good. I just have to be smart with what I do. I'm old, broken and I have to listen to my body. After all, if I miss a day or skip an exercise because I'm not feeling well that's ok. I'm not prepping for a contest or anything stupid like that. I'm training for life. Minor crisis averted.