##9/7/2016
##No rest for the wicked.
Farmer’s Walk
Did some with the juniors and worked up to a top set of 100kgs per hand for 15m.
Axle to overhead
Messed around a little, mainly there to help teach the juniors.
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##10/7/2016
##Comeback.
Enough moping around, been doing so for the past month or so and now I’m back. Gonna start off by supplementing again. Firstly, regulating my sleep times and secondly fish oil and all that pill swallowing type stuff. Gonna be slightly more lax on my diet but trying to keep the protein high and carbs on the lower side.
Woke up, first thing in the morning.
Knuckle Push Ups
x3x10
Couple of hours later, at the gym
Barbell Rows
10 reps of 5kgs Lu Lateral Raises after every set
40kgs x10
50kgs x10
60kgs x4x10
70kgs x10 things got somewhat ugly here
Seated Cable Row
tried to control the weight and it made the sets way harder than usual, tryna get mind muscle connection or whatever
stack x5x10
Treadmill
Incline 20 Speed 5
5 minutes
Tracks
decided that I’d much rather get a sun tan so I walked 4 rounds around the tracks fairly leisurely. Took me 20 minutes.
Tried to do some knuckle push ups on the thick yoga mat type thing and my hands slipped. Kinda landed in a weird position on my left wrist, hope I didn’t fuck the other hand up too. Hardest part about knuckle push ups gotta be the pain, why are the floors so damn hard. Plus my wrist still isn’t completely stable, even in a neutral position.
an hour before I go to sleep
Knuckle Push Ups
x20
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##11/7/2016
##Comeback.
Safety Squat Bar
I swear, the name of this bar is possibly the most ironic thing ever.
have yet to weight the bar itself so I’ll just go by per weight per side
Empty x10
10kgs per side x10
20kgs per side x10
30kgs per side x2x10
30kgs per side x11 miscounted and did 11 instead
It was hard as shit. Like it genuinely felt like death. Sets of 10 ain’t no joke man.
20 per side followed 2 of the 30 per side sets in video
Log Press
small log, 8 inches I think. Supposedly weighs 40kgs empty.
40kgs x2x10
40kgs x7
all reps were strict with one clean
Wanted to get 3x10 but oh wells.
Strongman Training
Demonstrated use of log.
Rally flips with the 180kgs tyre, 20 flips.
Farmer’s Walk with 50kgs per hand for 100m
Run
800m 3 sets
1st set: 4min 35secs
2nd set: 4min 35secs
3rd set: 4min 15secs pals decide to hop in, I was awfully surprised when my timing was better than the first 2 rounds
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Typically they’re anywhere between 25-35 kg.
##12/7/2016
##Comeback.
Woke up, first thing in the morning.
Knuckle Push Ups
x3x10
##13/7/2016
##Comeback.
Woke up pretty sick and all. Couldn’t talk, vomited most of my breakfast/lunch out and doc thinks I’ve a throat infection…
Went to the gym cause a friend wanted me to accompany her so…
Lu Raises
5kgs x5x10
T Bar Row
empty x10
10kgs x10
20kgs x10
30kgs x10
40kgs x10
50kgs x10
One hour later, Strongman training
Strongman Training
Did some demonstrations and might’ve picked up the occasional farmer here and there, nothing major.
After Strongman training
Safety Squat Bar
still haven’t weighed the bar, gonna use weight per side
empty x10
10kgs per side x10
20kgs per side x10
31.25kgs per side x10
32.5kgs per side x10
35kgs per side x10 it’s a PR i guess and everything felt surprisingly less painful today
I know, my socks/knee sleeve combo be pretty fabulous.
Log Press
small log, 8 inches I think.
40kgs x10
42.5kgs x10
45kgs x7
Run
was supposed to run 400m for 3 sets but fuck it, I might actually puke my guts out if I did. Oh that and I was late for dinner with my girl so yeah…
Yup, I know. This was custom made by a welder and my coach can’t recall the weight of the bar so I’ll probably have to weigh it eventually. That being said, I don’t really think it makes much of a difference, so long as there’s progression, I’m fine with it.
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##15/7/2016
##Comeback.
Yoke
empty yoke weighs 70kgs
70kgs x15m back and forth
110kgs x15m back and forth
150kgs x15m back and forth
190kgs x15m one way
210kgs x15m one way
230kgs just pick up
250kgs bunch of pick ups
90kgs x50m 2 sets
Safety Squat Bar
empty x10
10kgs per side x10
20kgs per side x10
30kgs per side x10
35kgs per side x10
40kgs per side x5
few hours later
Yoke
150kgs x10m back and forth
190kgs x10m one way x2
210kgs x3m
230kgs x15m dropped once at the 10m mark
250kgs, 4 pick ups, maybe moved 5m?
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How’s the wrist holding up?
Slightly better but I’m still being mostly cautious. Medical check up got pushed back, AGAIN. As of right now, I figured that keep most of my movements in a neutral grip seem to help. That would explain the log press and safety squat bars. Still wrapping my wrists so that seems to help on injury prevention(or escalation) so far.
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##16/7/2016
##Comeback.
Bench
40kgs x 10x8
40kgs x16
now, I’ll call this active recovery
60kgs x5
70kgs x3
80kgs x1
Several hours later, after lunch
Snatch High Pulls
did a bunch, worked up to 70kgs only.
Snatch
Technique all over the place, probably because I’m tired, didn’t warm up/stretch before hand and just simply out of practice. Did a bunch of reps with 50kgs and called it a day.
##18/7/2016
##Comeback.
Strongman Training
Was mainly there to faciliate training but managed to get some yoke work in. Shouting at juniors ain’t fun. Might rant more about this in the future.
Yoke
70kgs x15m back and forth
150kgs x20m one way
180kgs x20m one way
220kgs x20m one way, 3 drops
Yoke did not feel good today.
After Strongman Training
didn’t manage to squat today cause the gym was hella packed, just did some rehab bench and went slightly somewhat, not really heavy.
Bench
20kgs x10
40kgs x10
50kgs x5x10
60kgs x3
70kgs x3
80kgs x3
85kgs x2x0
45kgs x15
no pain in the wrist so that’s nice
Didn’t run. Should’ve ran but I’m lazy.
##19/7/2016
##Comeback.
Squat
20kgs x10
60kgs x5
80kgs x3
100kgs x3
120kgs x3
130kgs x1
130kgs x2 failed last rep
120ksg x0 couldn’t even get one rep so I figured I’m done for the day.
Performanace was subpar as hell, maybe I’m tired or maybe it’s because I haven’t squatted with a regular bar in awhile, regardless, not gonna beat myself up over it.
Bench
done without wrist wraps, so it’s more of a rehab movement for me.
20kgs x10
30kgs x10
40kgs x10
50kgs x8
done all without wrist pain so that’s a good sign though my bar is apparently not even when I’m pressing but I’m sure I’ll get that sorted out eventually.
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##20/7/2016
##Comeback.
Strongman Training
didn’t really do much, just helped facilitate training as usual.
After Strongman Training
Bench
20kgs x10
30kgs x10
40kgs x10
50kgs x4x10
60kgs x10
rehab bench, no wrist wraps.
60kgs x10, you can see my wrists aren’t even, right (injured) side tend to be straighter.
Probably shouldn’t squatted but I just didn’t feel like it.
##23/7/2016
##Comeback.
Was sick for the past few days so… yeah
Bench
20kgs x10
30kgs x10
40kgs x10
50kgs x10
60kgs x5x10
Did some mini red band rows here and there
Incline Bench
20kgs x15
30kgs x15
40kgs x10
50kgs x5
Supersetted with
Barbell Rows
30kgs x15 before and after each set.
Deadlifts
did some deadlifts, 150kgs x2x1 and 160kgs failed conventional. Got 160kgs sumo though so that’s kinda nice. Was mostly messing around. Didn’t exactly warm up, went from 70kgs to 110kgs to 150kgs.
Squats
did some, got a 130kgs single and failed 135kgs. Did some front squat unracks.
##25/7/2016
##Comeback.
Press
20kgs x10
30kgs x10
40kgs x10
Snatch
did a bunch of technique worked and fucked around and got 60kgs for 2 singles.
https://www.instagram.com/p/BIT1RZPgLVY/?taken-by=benjaminwoo
looked through my phone and realized how many fail videos I have in my phone
##26/7/2016
##Comeback.
Bench
20kgs x10
40kgs x10
60kgs x10
did some snatch high pulls with an absolutely garbage bar. the barbell makes a huge difference, especially when it comes to the olympic lifts. Did some seated cable rows too, nothing spectacular or noteworthy.
##27/7/2016
##Comeback.
Bench
20kgs x10
40kgs x10
60kgs x5
70kgs x5
80kgs x3
90kgs x0
no wrist wraps for all, right arm visibly more shaky.
Snatch
worked on them, techinque and all, topped out at 60kgs for 2 singles.
How’s your wrist going these days?