SINCE about mid-last year I've had an ongoing issue with my hips. It's a muscle impingement that alternates from the left to the right medial glute. This last fortnight has seen several physio appointments with Dr Michael Proessler, a gentleman I first met maybe ten years ago at Body Genius and someone who is top of his field when it comes to dry needling and chiropractic manipulation. After hours of treatment, my left hip is still not working properly. It's under-powered and slow to respond, and I'm pretty sure it's the reason why I pulled the left hamstring during my last deadlift session.
Dr Proessler really attacked my hip Thursday afternoon and, since it's generally not recommended to work the treated area for twenty-four hours, I erred on the side of caution and waited till Friday night. I performed plenty of stretching and the prescribed pre-training exercises beforehand, but I still managed to hamstring myself. Since there's been no blood pool near the area and my mobility now, three days later, is pretty good, it must have been a strain and not a tear, which is a relief.
About a week before this, I also made the mistake of throwing some meadows rows into my pull routine, since I spotted the apparatus while wandering around between sets. The angle of the rows and the thickness of the bar only succeeded in further aggravating my right forearm, which I'd strained doing something - still not sure what - in the weeks prior. It may be due to the additional work I'm doing with just the right arm, as there is still a noticeable size (less so stength) difference since my right bicep tendon detachment... four years ago. Shit. Took me about nine months to bounce back from the left one.
Other than that, comp prep is going well. Heh. I've juggled the sessions in the coming week to provide maximal rest time for this latest niggle. I'll bench Tuesday as normal but squat Thursday. My bench is still on point, but I am not certain I'll be able to jump back into squats as they are programmed, and calculating the maximum tolerable loading for deads is going to be dicey. I don't want to make it worse. I don't want to lose another week of prep either.
And now here's some old vids. I keep forgetting to take new ones coz, honestly, it's has little to do with why I train. But for the purposes of instruction and reference, I'm considering making these blog entries more... interactive. Like, 'how to' videos and such. Watch this space.
GOJU RYU Karate Monday February 20th
GOJU RYU Kobudo Saturday February 18th
DEADLIFT Friday February 17th
Deadlift:
70 kg x 8
120 kg x 5
170 kg x 3
210 kg x 1
230 kg x 3, 2 - pulled left hamstring
Seated row plate machine, neutral grip (p/h):
20 kg x 5
30 kg x 3
40 kg x 8
25 kg x 15
Seated row pin machine, underhand wide grip:
64 kg x 5 x 10
Face pulls:
50 kg x 5 x 20
Lateral pull downs:
50 kg x 5 x 10
Cable front raise BB machine (p/h):
20 kg x 5 x 10BENCH Tuesday February 14th
Bench press:
20 kg x 8
60 kg x 4
80 kg x 2
90 kg x 4 x 6
DB bench press (p/h):
30 kg x 3
35 kg x 10 TPR
25 kg x 10
DB flys (p/h):
7 kg x 3 x 20
OHP plate machine (p/h):
30 kg x 3
40 kg x 2
50 kg x 7
35 kg x 7
Triceps push downs (performed x 3):
50 kg x 10 wide
50 kg x 10 narrow
50 kg x 10 rope
Bicep curls w/EZ bar:
30 kg x 3 x 10
Cable front raise BB machine (p/h):
20 kg x 5 x 10
SQUAT Monday February 13th
Squat w/axle (to box):
20 kg x 10
70 kg x 5
110 kg x 3
140 kg x 2 x 9
Sack pick to 1.5 meters:
75 kg x 3 x 5
Zercher carry w/axle:
70 kg x 2 x 10 meters, 4 corners
100 kg x 2 x 10 meters, 4 corners
120 kg x 10 meters, 4 corners
140 kg x 10 meters, 4 corners
Leg extensions (performed individually):
20 kg x 5 x 10
Hamstring curls pin loaded:
45 kg x 3 x 15 PR
DEADLIFT Thursday February 9th
Deadlifts:
70 kg x 8
110 kg x 3
150 kg x 2
180 kg x 1
200 kg x 2 x 4
Seated row plate machine (p/h):
20 kg x 3
30 kg x 2
40 kg x 7
25 kg x 15 - switch to neutral grip in future
Meadows rows (l&r):
30 kg x 8
40 kg x 5 - right forearm issue
Seated row pin machine (underhand, wide grip):
59 kg x 5 x 10
Face pulls:
50 kg x 5 x 20
Cable front raise BB machine (p/h):
20 kg x 5 x 10
BENCH Tuesday February 7th
Bench press:
20 kg x 8
60 kg x 4
80 kg x 4 x 8
DB bench press (p/h):
25 kg x 3
35 kg x 7
27.5 kg x 8
OHP plate machine (p/h):
30 kg x 3
40 kg x 2
50 kg x 7 PR
35 kg x 8
Triceps push downs (perform x 3):
50 kg x 10 wide
50 kg x 10 narrow
50 kg x 10 rope
Bicep curls w/EZ bar:
30 kg x 3 x 10
CARDIO
Assault bike: 5 mins @ 60 rpm
GOJU RYU Karate Monday February 6th
SQUAT Sunday February 5th
Squats w/axle (to box):
20 kg x 10
70 kg x 5
110 kg x 3
120 kg x 1
130 kg x 2 x 10
Good mornings w/axle:
80 kg x 4 x 8
Romanian deadlifts w/axle:
80 kg x 4 x 8
Leg extensions (performed individually):
20 kg x 5 x 10
Hamstring curls pin loaded:
41 kg x 2 x 20
36 kg x 2 x 20
GOJU RYU Kobudo Saturday February 4th
DEADLIFT Thursday February 2nd
Deadlifts:
70 kg x 10
110 kg x 5
140 kg x 3
170 kg x 9 - performed 6 overhand, easy peasy
Seated row plate machine (p/h):
20 kg x 3
30 kg x 3
40 kg x 8
25 kg x 12
Seated row pin machine:
73 kg x 2 x 10 narrow
59 kg x 2 x 10 wide
45 kg x 15 wide, underhand
Lateral pull downs:
50 kg x 5 x 10
Face pulls:
50 kg x 5 x 20
Cable front raise BB machine (p/h):
20 kg x 5 x 10
BENCH Tuesday January 31st
Bench press:
20 kg x 8
60 kg x 4
70 kg x 5 x 8
DB bench press (p/h):
25 kg x 3
35 kg x 4
30 kg x 9
OHP plate machine (p/h):
25 kg x 3
35 kg x 2
45 kg x 1
50 kg x 6
35 kg x 9
Triceps pushdowns (perform x 3):
50 kg x 10 wide
50 kg x 10 narrow
50 kg x 10 rope
Right only w/handle:
18 kg x 10
14 kg x 2 x 10
Bicep curls w/EZ bar:
30 kg x 10, 10, 5
DB curls (right only):
12.5 kg x 5
7 kg x 3 x 10
CARDIO
Assault bike: 5 mins @ +55 rpm
GOJU RYU Karate Monday January 30th
EVENTS Sunday January 29th
Yoke walk:
145 kg x 3 x 14 meters
205 kg x 2 x 14 meters
265 kg x 14 meters - felt shitty
Zercher carry w/Axle:
70 kg x 4 x 10 meters, 2 turns
100 kg x 4 x 10 meters, 2 turns
110 kg x 2 x 10 meters, 2 turns
120 kg x 2 x 10 meters, 2 turns
130 kg x 10 meters, 2 turns
140 kg x 10 meters, 2 turns
Heavy ball pick to 1.5 meters:
65 kg x 8
Sack pick to 1.5 meters:
75 kg x 3 x 3
GOJU RYU Kobudo Saturday January 28th
GMs & Leg Accessories Thursday January 26th
Good mornings w/axle:
20 kg x 10
60 kg x 10
90 kg x 3 x 10
Romanian deadlifts:
20 kg x 10
60 kg x 10
90 kg x 3 x 10
Romanian deadlifts:
70 kg x 10
90 kg x 5
100 kg x 3 x 10
Bulgarian split squats (l&r):
unweighted x 5 x 10
Hack squat machine:
unloaded x 10
+40 kg x 10
+80 kg x 10
+100 kg x 5
Leg extensions (performed individually):
20 kg x 4 x 10
20 kg x 10
Hamstring curls pin loaded:
32 kg x 5 x 20
Axe swings (l&r):
25 kg x 5 x 10
Seated calf raises pin machine:
weight unknown x 5 x 20
BOB'S C.E.P. Tuesday January 24th
Barbell incline press:
20 kg x 10
60 kg x 5
80 kg x 3
90 kg x 1
100 kg x 1
110 kg x 2 - messed up at unracking... felt like I had a triple in me
70 kg x 14
DB incline press (p/h):
25 kg x 3
30 kg x 3
35 kg x 7
20 kg x 20
DB flys (p/h):
8 kg x 5 x 20
OHP plate machine (p/h):
30 kg x 1
40 kg x 1
45 kg x 7
25 kg x 12
Cable front raises BB machine (l&r):
15 kg x 10
20 kg x 3 x 10
10 kg x 20
Cable side raises (l&r):
5 kg x 5 x 10
DB curls (right only):
12.5 kg x 5
15 kg x 10
12.5 kg x 5
10 kg x 10
CARDIO
Assault bike: 5 mins @ +55 rpm
GOJU RYU Karate Monday January 23rd
