Oh my, I miss these… thinking and sharing about my DSD training highlights. The Monday before last, I had a bit of scare while squatting on my last rep of my LAST set.
I went into the hole and felt what can be described as a tweak or crick. Again, the last set, last rep. I was trying to rush and lost focus which is never safe.
I felt it immediately after the session and begin to work on various mobility drills, tools, movements and so on. I treated it with a hot and cold treatment over and over. Used my double lacrosse ball and just worked through the pain.
Therapy requires you to work through the pain.
This reminded me that I wasn’t doing enough to not only protect myself but also not nearly enough to improve my mobility.
From now on, 15-25 mins a day is required.
I’m striving for excellence and that means learning to consistently do all the little things right.
Speaking of little things. Like cues and technique for the movements required to squat and deadlift. It’s amazing to see what happens when we harness tension (in our bodies) to our advantage and the exact opposite.
We normally start each week squatting and finish with deadlifting.
Wednesday’s benching felt great. I’ve been adding in more pushups at home during the week. So I finished my last few sets at 185Ib, never felt easier.
We also did several sets of band pull a parts for twenty reps. The finisher was chain pushups for max reps starting with three 25Ib chains on our backs. We removed one chain after max reps were completed for each round.
Deadlifts on Friday were at 280Ib*8-12*3 so I landed in the middle with three sets of 280Ib*10. This was followed by DB split squats for 15 reps for three sets.
Then a strongman finisher of tire flips, prowler high/low shuttles, hammer slams, shrugs and grip work for max rounds. I did about three of everything.
Lastly, what we call trap city at DSD. A running the rack style approach but using Kettlebells to shrug. If you start heavy -lower reps but then move to the next station of KBs which is more reps as the weight gets lighter and so on.