So, in the interest of my new main quest, ive got prescribed ab exercises 2x a day. The complex itself takes about 7min and serves as a great warmup for lifting (and a cooldown at night).
Ill be honest, this shit is hard. Im not sure if it's hard because im injured, ive neglected it, or im just older. C c c c c c combo breakah! The weirdest thing ive felt come with age is feeling heavier, despite being lighter than i have been in years. Im moving through molassis. All the more reason to get well! You know what makes me feel fast? Olympic, fucking, lifts.
In an ideal world, i would love to hit my lifts like:
- day 1: oly, leg assistance
- day 2: push, push assistance
- day 3: chinups, pull assistance
Im still figuring out how im gonna combine high frequency and linesr progression. Today is day 2.
Workout
Abssssss (more on this later)
Parallel chinup 235lbsx8,3,3,3,3
Band curls
Rear delts
Major notes are:
- relegating pulls to pull days and push to push days
- handstand pushups can be a main movement. Not sure why i havent tried this before (hspu, vest hspu, extended rom hspu, best extended rom hspu)
- adding more movement variety during the week. We are NOT doing max singles while i recover. Instead we are working up to said max singles (or close to it)
- rear delts are still every day. My shoulders are looking sexy af
Linear prog
1xamap (not to failure)
If first less than 20 reps, then do more sets until you hit 20 reps
If you take more than 5 sets to hit 20 reps,
1xamap, 1xamap, 1xamap (decrease weight by 10-20% per set)
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