SATURDAY - DEADLIFT Warm-up 20 bird dogs 10 kneeling hip circles 5 kneeling thoracic extensions 5 Cat/camels 20 arm circles pronated and supinated
Training Trap bar deadlift 185 10x10 Dbl rows 50 5x11 Football bar rev curls 55 3x10
Post-hab 20 bird dogs 10 kneeling hip circles 5 Cat/camels 5 kneeling thoracic extensions 20 arm circles pronated and supinated Hamstring stretch
SUNDAY Nothing
Deadlifting went well again. The 10x10 with 185 was not bad, but I'm curious at what weight the 10x10 will become MUCH more challenging. I think I'm just going to add 20 lbs a week until I hit the wall. It's serving its purpose for training and conditioning. Plus, I don't feel too beat up from it the next day at all.
I added two exercises to my warm up and three to my post-hab. I have been just stretching a little here and there during down time. I have noticed that my knee feels increasingly better when I stretch out my hamstrings. However, I have been doing some standing toe/floor touches and those have irritated my back. So I added the cat/camels to alleviate that. I cannot let that throacic issue creep back into my life. So now to stretch my hamstring I do it seated on a bench with one leg up and one down. It makes my hamstrings happy and does not piss off my back. My body just can't get along.
The other thing I have been doing with more frequency are arm circles. These are a very limited motion with my hands pronated and supinated. They have been making my pecs, shoulders, and biceps tendons very happy.
By adding things slowly I am figuring more and more out about what I can and cannot do. Take notice the rest of my elderly lifting friends and take heed my younger friends.
Sunday I did feel like I needed a day off, so I took it.
