Tuesday, November 8, 2016

Stirring the Embers of 2016

MISSING this many training sessions is not something I can really excuse, regardless of injuries and whatever other things I might find as excuses. But I'm, again, working steadily through the negative funk and doing what I need to outside of the gym to assist my recovery. My next issue (or I should say, a persistent issue which has surfaced once more) is my left patella pain. It's possible this is arthritic. The best option is to get an x-ray so I'll have to schedule that in the coming weeks. The good news is that my physio is very positive about my quads. I may even be able to return to squatting and deadlifting sooner than December. I will still make sure at least 8 weeks have elapsed since the tears, so the earliest I'd resume these movements would be Monday the 21st. Not far away... and neither is 2017! Less than two months left in this year. Time keeps on slippin.

The PTC Strongman crew remain dedicated. We were disappointed to hear that Kong, who due to work hadn't been able to attend a clinic since the last training session before his spectacular win, was sick his first weekend back home and was out for the count. Poorly timed illnesses are something of a specialty of mine, so it's good to see Kong attempting to emulate the behaviour of a winner like me, both on and off the platform... lol. But seriously, his absence was conspicuous and we hope he can return to effective training soon. Next year is going to be a big year for him.

Ryan and Alex have both been putting in the work on their events, sometimes swapping the afternoon clinic for a morning session or extra training through the week when other commitments prevent them attending. I've spoken to a couple of PTC members who have been focussed on PL training and competing this year but have expressed interest in strongman training in 2017. And Mathew (remember Mathew?) is returning to regular weekend sessions too. It will be good to have him back in the mix.

Below are the few sessions I've gotten done. My pull routine now includes cambered bar good mornings, which after stiff-legged deads are a great way to fry the lower posterior without recruiting any muscles that I'm not sposed to be working right now. I've ditched the bent-over rows for more variations of seated row, as they would have proven too taxing I'm pretty sure. I may revisit this in the future. For now the template is solid.

Swapping in DB OHP for the fixed plane movement of the Hammer Strength shoulder press machine was a good idea. I'm experiencing reduced ROM and tightness in the shoulders which will improve as I continue... and hopefully this will carry over to a stronger (or at least less painful) clean-press in the future.

Tomorrow night I stiff-leg deadlift 180 kilos for at least 8 reps, and I've set myself the goal of reps of 200 by year's end.


8 November Tuesday Press etc


Warmup, stretch,
DB bench press, side raises, front raises, curls: 10 kgs x 10 of each,
BW squats only
 
Bench press:
70 kgs x 5
85 kgs x 3
100 kgs x 1
115 kgs x 5, 5, 4, 3

HS chest press:
50 kgs p/h x 10
50 kgs p/h x 6
40 kgs p/h x 8

Seated DB OHP:
15 kgs x 3 x 8

Swiss bar curls super-set w/Triceps pushdowns:
32 kgs x 3 x 10
Full stack x 20, 15, 10


3 November Thursday Pull etc
Warmup: stretch & BW squats only

Stiff-legged deadlifts:
75 kgs x 8
105 kgs x 5
135 kgs x 3
155 kgs x 3
170 kgs x 10 PR

Good mornings w/cambered bar:
Bar (44 kgs) x 5
64 kgs x 4 x 5

Seated rows (underhand):
Full stack (91 kgs) x 3 x 10

Face-pulls / DB front raises super set:
Plate 8 x 2 x 20
10 kgs x 2 x 10


25 October Tuesday Pull etc
Warmup: stretch & BW squats only

Stiff-legged deadlifts:
70 kgs x 8
100 kgs x 5
130 kgs x 3
150 kgs x 3
160 kgs x 10 PR

Bent-over barbell rows (underhand):
80 kgs x 3 x 10

HS seated rows:
140 kgs x 10
120 kgs x 10
100 kgs x 10

Face-pulls:
Plate 6 x 20
Plate 7 x 20
Plate 8 x 20 TPR

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