Friday, August 19, 2016

The State of Play

THERE'S been so many incredible things happen over the last six weeks. Most of it's no secret to anyone who might be reading this humble blog; I reckon even my old faithful readers from the USA (who are all connected to me on Facebook anyway) are aware of the magnitude of PTC Perth v3. I don't need to sell it. Just look at what me and my crew have to train with now. The future of PTC Strongman is very bright. But first, the shit.


For three weeks I was on pretty much enforced couch time. While I'd been talking a strong game, I was pushing through the injuries and spending a lot of post-training nights not sleeping properly. My shoulder would feel okay, so I'd try and return to some semblance of a structured program, and soon enough would be a liability once more. Same with my right thigh. A couple of weeks won't do it, and in retrospect it was pretty foolish of me to think that the time I spent with my leg crooked and suspended in a boot while I tooled around on crutches was in any way a relaxing period for my pre-existing TFL/quad complaint.


The fourth week of sedentation I was on leave, so naturally was sick for most of it. I threw up most solid foods, most days of that week and the following Monday for good measure. But when the test results came back they showed nothing seriously out of place. Kidney and liver function were both - quote - excellent, I am STD free (naturally) and apart from my cholesterol, which is on orange alert, the only other thing of note was a slightly elevated white blood cell count, indicative of having fought off a viral infection.


By the time I was feeling 100% again I'd dropped back under 130 kilograms bodyweight and my program for the Perth Cup was, you could safely say, pretty fucked. And following on from what I've just said about a couple of weeks not being long enough for either of my current injuries to heal is the (decidedly stupid) question: is four weeks long enough?








Howboutfive?








Being as messed up as I was kept me from training, but didn't keep me away from PTC3 completely. I was there to help out where I could with the big move. But after a month, I was over being sedentary and felt like my body could take some work again. It felt good to walk into that enormous zone, regimented with precision equipment and littered with legit lifters, knowing there is truly no better place in WA to be training right now. In the first few sessions back I pulled 300 kilos, squatted 240 and benched 130.




Four weeks till Perth Cup. Do or die.




Tuesday 9th August
Super-set DB supine curls & rotators:
4 kgs x 2 x 20

Deadlifts:
75 kgs x 8
125 kgs x 5
175 kgs x 4
225 kgs x 3
250 kgs x 2
275 kgs x 1
300 kgs x 1


Hammer Strength seated rows:
80 kgs x 10
120 kgs x 10
160 kgs x 8 TPR


Hack squats:
50 kgs x 3 x 10


Wednesday 10th August
Super-set DB supine curls & rotators:
4 kgs x 2 x 20


Bench press:
15 kgs DBs x 10
60 kgs x 10
80 kgs x 8
90 kgs x 6
100 kgs x 4


Hammer Strength shoulder press:
60 kgs x 3 x 10


Hammer Strength chest press:
60 kgs x 3 x 10


Super-set triceps pushdowns & DB front raises:
full stack x 3 x 15
10 kgs x 3 x 10


Monday 15th August
Super-set DB supine curls & rotators:
4 kgs x 2 x 20


Squats:
25 kgs x 10
80 kgs x 8
130 kgs x 5
170 kgs x 3
200 kgs x 1
220 kgs x 1
240 kgs x 1


Hammer Strength leg extensions:
50 kgs x 3 x 10


Hammer Strength calf raises:
60 kgs x 4 x 10


Thursday 18th August
Super-set DB supine curls & rotators:
4 kgs x 2 x 20


Bench press (all paused):
15 kgs DBs x 10
50 kgs x 5
70 kgs x 5
90 kgs x 3
110 kgs x 2
120 kgs x 1
130 kgs x 1


Hammer Strength shoulder press:
65 kgs x 3 x 10 TPR


Hammer Strength chest press:
65 kgs x 3 x 10 TPR


Super-set triceps pushdowns & DB front raises:
full stack x 3 x 15
10 kgs x 3 x 10

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