So last time I was here, I had just hurt my back lifting, spiraling into an ego bruising pity party that included too much drinking, bad food choices, and overall self indulgent whining. Luckily it is a new challenge, and despite my poor mobility habits these last two weeks, my back is better so it's time to get back to the barbell and start building up strength again.
Goal 1: Pick a Program
Given I hurt myself I am going to switch from the low volume 5/3/1 in order to get some lighter weight higher volume work in to strength my weak points. Leaning towards a Smolov Jr run for bench and squat, and a Cube method for some lightweight deadlifting.
Goal 2: Accessorize!
I need to focus on some back and joint friendly accessories. Good mornings with an empty bar felt fine last week so I'll try these out, along with some superman holds to strengthen the erectors and add in some upper back accessories like pullups and rows.
Goal 3: Mobilize more throughout the day
Back when lockdown started I was doing okay at getting up and moving every few hours and working on pullups and KB stuff. So I'm going to pick this back up. This time it is a bit easier since I have the GMB Mobility program all loaded on my computer. So I should, at the very least, be able to mindlessly follow the videos to move better.
Goal 4: Handstands and pullups
Thisis a stretch goal but man I really want to rededicate to getting my freestanding handstand as well as get back to 8 pullups in a row. I was close about 6 weeks ago, so I just have to carve out some time to work on them daily.
That's it. Let's go.