T Nation

I've Got A Bar And I'm Not Afraid To Use It - Pinkylifting Log

A little column A, a little column B.

5 weeks before my marathon my knee blew up from the training, so i took 5 weeks off running to give me a chance of running pain free.

Futile in the end, my knee blew up again in the first mile, so finishing that was the most painful day of my life bar none.

After the marathon both my knees were shot, i was limping with both legs which was very entertaining for those around me. Was about 3 weeks until i could walk up the stairs pain free.

Post marathon and pre knee recovery I was doing a bit of bench here and there but couldnt do any lower body training.

2-3 weeks ago I started some light lower body work, just getting acclimatised to the lifts again. As of now I feel ready to get back to something resembling a ‘normal’ training routine, albeit with much lighter training maxes, so it feels worth recording again. Nothing I’ve done in the last 2 months was worth writing out.

3 Likes

Good to have you back mate. Sorry about the knee but well done for finishing the marathon anyway.

1 Like

Sheiko gold workout 2
High bar squat
150 x 3
162.5 x 3
162.5 x 3
177.5 x 2
177.5 x 2
190 x 1
190 x 1
177.5 x 3
177.5 x 3

Bench Press
115 x 3
125 x 3
120 x 3
120 x 3

Hanging leg raise - towel grip
bw x 10 x 3

pronation curls
22.5 x 10 x 3
32 x 5 x 2

JM Press
50 x 8 x 2

2 Likes

Sheiko Gold 3

Apparently I need a deload already.

Paused bench press 2s
115 x 2
115 x 2
125 x 1
125 x 1

Pause deadlift
215 x 2
215 x 2
230 x 1
230 x 1

Towel chin-ups
bw x 10 x 4

Pronation half-curls
22.5 x 8 x 4

Fat grip DB wrist curls
22.5 x 20 x 3

2 Likes

Sheiko Gold 4
Close Grip Bench
95 x 4
95 x 8
95 x 8
95 x 8

Paused SSB squat
150 x 3 x 4

Towel row
70 x 10 x 3

1 Like

Sheiko gold 5

Bench press, 2s pause just off the chest
120 x 2 x 2
135 x 1 x 3
100 x 10 x 1

Ratchet deadlift
195 x 3
195 x 3
207.5 x 2
217.5 x 2
217.5 x 2

Deadlift
237.5 x 1
247.5 x 1

Ab wheel - kneeling
BW x 15 x 3

1 Like

that sounds horrible

Well I was prescribed a 2s pause, realistically proabbly closer to 1s if im honest.

1 Like

Rower

4km - 17:27 - Split 2:10.7 @ 21 s/m

Sheiko Gold 6
Bench press
112.5 x 3
122.5 x 3
122.5 x 3
122.5 x 3

Bench was not feeling great today. This felt far heavier than it should have.

SSB Squat
95 x 5
115 x 4
135 x 3
155 x 2
155 x 2
155 x 2
155 x 2

Pronation curls
32 x 6,6,5,5

One arm chin-up hangs
BW x 5s x 3

1 Like

Sheiko gold 7

Spot press
110 x 2
115 x 2
115 x 2
115 x 2
120 x 2

Conventional deadlift
160 x 4
190 x 4
190 x 4
190 x 4

Decline sit-up
BW x 15 x 4

1 Like

Sheiko gold 8
High-bar squat
147.5 x 4
167.5 x 3
177.5 x 2
177.5 x 2
190 x 1
190 x 1

Bench press, pause 1" off chest
95 x 4
110 x 4
110 x 4
110 x 4
110 x 4

Lots of band pull aparts and pronation curls.

Sheiko Gold 9

Bench press
90 x 4
105 x 3
120 x 3
120 x 3
127.5 x 2
130 x 2
130 x 3

Ratchet deadlift
170 x 3
195 x 2
195 x 2
210 x 1
220 x 1
220 x 1

Close neutral pull-ups
BW x 12 x 4

1 Like

Sheiko gold 10

Just a quickie

SSB squat
145 x 4 x 4

1 Like