6.27.2007
Strength:
- SR: [kip L, planche (5sec), back kip L, pike press, muscle up L, straddle press, hollow support hold (20sec)] (x 2)
- SR: [kip L, planche (5sec), back kip L, pike press, cross (1sec)] (x 2)
- SR: [back kip L, pike press, handstand hold (20sec), wide hollow support hold (20sec)] (x 2)
- SR: [invert (5sec), maltese (5sec), cross (5sec)] (ring belt) (x 4, -22.5#)
- Front squats (10 x 3, 125#)
- BB complex (hang clean-push press, BO rows, SLDL) (7 each x 3, 95# DBs)
- HSPU (13 x 2) – first set close (~12”), second set wide
- 2 DB walking lunges (30 x 2, 30# DBs)
- Rope climb (1 x 2) – 12 steps
- Leg lifts (15 x 2)
- Dips (45), HS hold (20sec)
- Horizontal pullups (10 x 2)
- HS hold (90sec)
- Shoulder prehab
Workout time: 1.9hrs
Heading into workout, I felt pretty unmotivated, lacking sleep, and CNS-fatigued. I also knew that this just wasn’t one of those days where I get to the gym and am tired, but start to warmup and things get better. Nope. Things never really got better. Everything was a struggle, somewhat strength-wise, but mostly in terms of motivation. I managed to increase the intensity of some things, or throw in more reps so that was a positive I guess. I should probably throw in some lower volume days soon.
One thing that has definitely helped me over the past two years or so (especially the last year), is listening intently to my body and mind and realizing the difference between different forms of fatigue. So far, the different types of fatigue I have differentiated (I think) are CNS-fatigue, lack of sleep, nutritional, and just good old ‘worked’ from a good workout. This has helped in being able to train by instinct, where I just kinda know what to and what not to do, or when to up- or down-regulate some aspect of my training and recovery. It’s amazing what the body will tell you if you listen closely.
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