My old paper log is out of pages so its time to stop lurking and start posting.
Weight- 93 kg
Squat 150kg (all as per comp numbers where I bombed 2nd and 3rd attempts on squat and bench)
C&J 100 kg
Doing 5/3/1 with training maxes of 70/195/105/130 for OHP/Dead/Bench/Squat
Because I started at aa random place you can have a back log of this week
7 sets adding up to 100 reps
1x200 (Alt grip)
Toes to Bar
good session, pulled 3x185 easily so had a crack at a few singles
Thurs - Today
Bench (supersets with 10 chins)
1x120f - ass off the bench but didn’t have a spotter and I have a cronic fear of being stapled
2x25@40 each arm
Travelling to a new place for work so I was at a different gym, but it didn’t throw me off too much, did have big ‘no dropping weights, no deadlifts sign’ and a PT who asked if I wanted a session on proper use of the cardio area.
15x60 front squats
5x10 toes to bar
At another different gym today and i was surrounded by some sort of body pump class which was a bit weird, also as I was waiting for sombody to finish their swim squad before I left I did a bit extra while I was on a roll from a good squat session.
5x30 superset with 5 chins
1x85f come on Press!
At my new posting the gym here is ok, small but it has a squat rack, bench and a chin-up bar, and that is really all you need.
3x190 - (Alt grip)
1x200 - the form breakdown on both of these was both suprising and disgusting
I got confused today as at my new gym the 20kg and 25kg plates look almost the same so I had a set of 25kg on first which put every lift ten kg over where it should hae been
Hanging leg raise
So good news, I dislocated my knee tonight at rugby training and so I don’t really know how this will affect me until I see the Doc tomorrow morning
Sorry to hear about your knee. I hope all is ok?
Your numbers look pretty good there. My goal is to be lifting similar numbers that you are, so I will be watching carefully on your progress. Here are a few questions;
How often do you train for rugby and what level do you play at?
Do you do any cardio work at all?
Where in Oz are you?
What are “toes to bar”?
Do you do much mobility work?
I play In the Darwin Comp as back row usually but I Did my knee for a country Victoria side because I am down here for Six months.
It looks ok so far and I will just train around it for a few weeks hope fully back to full training soon.
Two rugby trainings a week
Usually two extra cardios either sprint or sled work ,but sometimes a 2-4km run just to mix it up
Toes to bar are leg raises where I get my toes to the bar
I foam roll pre training after either skipping or erg warmup and stretch post
this is exactly the injury that I have, However this is the third time I have done it.
Chest Supported Row
Single Arm Dumbell Row
Ok but just working around my knee
Close Grip Bench
Pushdowns SS Toes to Bar (BW)
3x10@30 (I didn’t keep track of the weight0
For the next couple of weeks my training is going to revolve around Shoulders/Back/Chest. I will have to see how this knee plays out, It is alot better, I can walt and have almost full range of motion back but it is still very painful. I have most of the pain centered around the medial ligament which is the one that I ruptured last time (other knee), but there is nowhere near the same swelling.
I don’t know if theis is because I have been much better with the RICE or if it indicates a lesser injury. I am hoping to be back to proper training soon because as anybody who reads my last two logs can see I have yet to really focus on what I will use this time for.
Seated Shoulder Press
Seated Dumbell Press
Toes To Bar
25@40kg each arm
Seated Shoulder Press
Toes To Bar
25@40kg each ar
So long time no post. I have been busy with work, still training just not posting. Also an ill fated flirtation with crossfit took place. But now I’m back with a Westside style program attempting to hit some PR’s at a meet in November.
So I will transfer the last 4 weeks of training over from excel over the next couple of days.
Dynamic bench press 8 x 3 @ 67.5KG
Dumbbell military press 3 x 10 @ 22.5KG
Dumbbell bent over rows 3 x 10 @ 60.0KG
Triceps extensions 3 x 12 @ 32.5KG
Rear laterals 3 x 20 @ 12.5KG