simon m wrote:

Richard wrote:- I only woke up once for a piss

Did you wake up as the sheets were wet, or did you wake up, then go old fella???

I'll leave you to speculate on that one Sir.

Grip

Vulcan
Blue spring x10
Level 3 x10
Level 4 x15
Level 6 RH x8; LH x8, 7, 8, 7, 8
Level 7 RH x3, 3, 4, 3, 3

2.5" wrist roller
7.5kg Extension x5; Flexion x4
10 E x3; F x3
12.5 E x2; F x2
13.75 E x2; F x1
15 E x1; F x1

Deads were a bit disappointing tonight. Nothing to worry about really - I think its just that strength isn't quite back where it was before the injury. I'll just stick with this weight until it becomes more comfortable again & I can bring the volume up. I don't want to push myself too hard & risk another injury.

Deads
71 3x3
101 3x3
121 x3
131 x3
141 x1
151 x1
161 x3, 3, 1 F on 2 nearly locked it out but felt it was stalling so dumped it rather than risk injury. Tried a 3rd rep with opposing grip as I thought it might just be a grip issue pulling DOH but when I started to pull I could feel that was it so left it there.

Ring pullups
BW x12
+12.5 x7
+17.5 x4, 3, 3
Haven't done weighted pullups for a while because of my shoulder. Felt OK tonight.

2" axle bench rows
59 4x10

Left it there. Went to work but they'd fucked up the rota & someone else was on, so I got an unexpected night off

Hopefully your strength will come back quicker than you think!

Went to work but they'd fucked up the rota & someone else was on, so I got an unexpected night off

Nice!

Coop_de_Ville wrote:Hopefully your strength will come back quicker than you think!

Well the injury happened on 8th Feb Coop, so only about 5 weeks ago. I'm pretty happy to be rehabbed etc. but strength is still down. I pulled 161 x10 before the injury. I think I should be back there in a few weeks, so nothing to worry about really.

Quick session before work last night

Trap bar deads
76 3x3
106 x3
126 x3
136 x1
146 x1
151 x2 disappointed, expected more than that. Dropped the weight
141 x8
126 x25 meant to be a 20 repper, think I'll up it to 131 next time.

BB curls
Bar x10
30 x5
40 x5
46 x10, 10
Out of time, had to leave it there.

Great exercise selection. Get the deads in... And the cuuuuurllzzzz!

x25! Nice lol

Richard wrote:Quick session before work last night

Trap bar deads
76 3x3
106 x3
126 x3
136 x1
146 x1
151 x2 disappointed, expected more than that. Dropped the weight
141 x8
126 x25 meant to be a 20 repper, think I'll up it to 131 next time.

BB curls
Bar x10
30 x5
40 x5
46 x10, 10
Out of time, had to leave it there.

Always start with the gunzzz, everything else is a bonus so if you run out of time atleast your arms look good - that#'s a pro tip

Maybe I should just do chest & biceps 6 days a week?

Decent session tonight. Shoulder was still twinging a bit but much better than last week. Press is still down, but moving in the right direction again.

Press
Bar x5
41 3x3
51 x3
56 x3
61 x3
66 x3
68.5 xF
53.5 x10

Bench
71 x3
81 x3
91 x3
101 x7
106 x1
111 x2 felt easy so...
113.5 x1
116 x1 probably had more but didn't want to risk it without a spotter.

DB Bench
45.5s x6

CGBP
101 x3 drop set -> 81 x10
A bit down on 101 x5 last week. I pushed the bench harder this week & felt fatigued by #3, scared of getting pinned again.

WTH?!
F on 68.5 after a triple on 66?

Rilla wrote:WTH?!
F on 68.5 after a triple on 66?

Yeah I was surprised mate, barely made it to chin height. Strength just felt gone after 66, maybe needed a little longer rest. Might just be strength is still down after the last few weeks with my shoulder playing up.

Or maybe you need to stop making excuses and just lift the weight.

I think you're making an issue out of nothing really. Its my second session overhead pressing after an injury. Strength is still down but 66x3 was progress on last week. For whatever reason, I didn't have 68.5 tonight, so I just left it. I'll get it next time, no big deal.

Richard wrote:I think you're making an issue out of nothing really. Its my second session overhead pressing after an injury. Strength is still down but 66x3 was progress on last week. For whatever reason, I didn't have 68.5 tonight, so I just left it. I'll get it next time, no big deal.

It IS a big deal.
I suggest you do a 50-repper on deads next time just to make up for it.

I'll settle for the Bar x50

Just finished a bit of late night cardio:

30 minutes on the bike, level 5-8, distance 14.5km

Excellent choice of punishment Rilla.

As 20 reppers go this one always impressed me, it must be pretty motivating to have Kaz spotting you:


This afternoon
Skipping: 10 sets
Speed bag: 5 sets
Double end bag: 5 sets
Maize bag: 10 sets
Heavy bag: 4 sets
3 in 1 bag: 2 sets

Skipping felt really good today. Skill is improving all the time, got a nice new rope too

Bag work was all good. About time I got the double end bag back up, & put in some good work on the maize bag.

I got a call from a mate after training. He just passed his knowledge - if he hadn't had 2 months out with personal problems he would have done it in the shortest time ever. I'm going to move back to London when uni finishes in September & get on it. With my background knowledge as a courier & his help he reckons I'll get through it in under 18 months.

Richard wrote:I got a call from a mate after training. He just passed his knowledge - if he hadn't had 2 months out with personal problems he would have done it in the shortest time ever. I'm going to move back to London when uni finishes in September & get on it. With my background knowledge as a courier & his help he reckons I'll get through it in under 18 months.

Done what? I don't understand this at all.

Rilla wrote:

Richard wrote:I got a call from a mate after training. He just passed his knowledge - if he hadn't had 2 months out with personal problems he would have done it in the shortest time ever. I'm going to move back to London when uni finishes in September & get on it. With my background knowledge as a courier & his help he reckons I'll get through it in under 18 months.

Done what? I don't understand this at all.

Being Danish you wouldn't know

'The knowledge' refers to a series of exams you need to pass to drive a black cab in London. To pass you need to demonstrate a thorough detailed knowledge of a 6 mile radius from Charing Cross - all the streets & several thousand points of interest. The first exam is a map test, where you are given a blank map & have to fill in the street names + points of interest. Then you go through a series of appearances where you have to call point to point: you are asked to give the location of points of interest & then have to call the most direct route between 2 points. It takes most people 3-4 years to get through. Not counting time out for personal problems, my mate did it in 16 months.

Ahh.
That makes sense now. Thanks for explaining.
Wish they did something like that for cabbies in CPH.

Richard wrote: you are asked to give the location of points of interest & then have to call the most direct route between 2 points.

Every fcuking cockney knob jockey taxi driver forgets this aspect once they pass

cleaver wrote:

Richard wrote: you are asked to give the location of points of interest & then have to call the most direct route between 2 points.

Every fcuking cockney knob jockey taxi driver forgets this aspect once they pass

Did someone take you across every bridge in London?

Quick bit of neck work
Decided to drop the weight & go for high reps
Neck curls: 10kg x40, 35, 30
Neck harness: 15kg x90; 20 x35, 35
Side neck curls: 5kg x40 (each side), 35

I was going to deadlift on Sunday. Looks like I'll be going out in London tomorrow night now, so I'll have to bring it forward to tomorrow.

Managed to break a toe on Saturday, which I'm not happy about as I wont be able to do any skipping for a while.

Had a good night out in London Saturday. Back for work Sunday in time for the gym:

Deads
71 3x3
101 x3
121 x3
131 x3
141 x1
151 x1
161 x7 happy with that - strength is coming back.

Ring pullups (SS with bench rows)
BW x15
+15 x8
+20 x5, 3, 3 +BW x5

2" axle bench rows
64 x10, 10, 10, 10, 8