Ouchy, so a bit of rest then back to the mats next week?
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I hope so, but not likely. My kids are home from school and when I sit up too fast to grab my 2yo, it forcefully pops against my chest and is very painful. I’ve got my lifting belt on to hold it in place, but not perfect.
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Wednesday
Leg ext. - 3xamrap
Bar hangs with straps - 3xalap
Cable tricep ext and curls 3xamrap
- After a rough night of sleep I bought a lumbar support band and put it over ribs backwards. Went whole day without it popping on me
- Decided to do something tonight quads/bis/tris may be it for awhile. The bar hang wasn’t for grip or shoulder strength so much as decompressing
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Thursday
DB Lateral Raises, DB Curls, Cable Tricep Pulldowns
- One giant set circuit - 12, 10, 8, 6, 4, 2, amrap
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Saturday
Leg Ext - 3xAMRAP
Elevated Heel Split Squats - 3x12
Goblet Squat - 50x60lb KB
- Did something. That’s my plan righ now. This was all low impact, no pain, but good enough leg work.
- I don’t have a strong abdominal wall right now, so while belt squatting would be fine, I can’t suck in air and press against diaphragm yeyt.
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Monday
Weight: I hit 231 yesterday forgot to weigh this morning
Incline Bench and Pull-ups
3x15x135 and 3x5
Farmer Walk
Down Driveway and up x2 w/60lb KB in each hand
- Alternated between sets
- The bench was tough. No real arch in back and didn’t brace like normal. Likewise, the pull-ups were straight vertical. Normally I arch back a bit and include more lats in a folding sense, bringing my elbows to my hip.
- Overall rib is feeling better. It hasn’t popped out since Thursday. It kind of feels like I was stabbed there. Definitely still weak and when I fill up my lungs to brace, it feel that achy pain. I think the BPC has been helping a lot. Hoping another week and I can get back to drilling and heavier weights.
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Oh, get better. I have injured ribs twice. Not pleasant.
Tuesday
- Took kids to BJJ. So hard to not train after they were done.
- Changing my lifting direction for awhile. Since heavier weight is off table, I’m going to do PPL, and hit isolation movements prior to main movements
Cable Press and Lateral Raises
4x12
Incline WG Bench and Cable dips
4x12
Curls
2xAMRAP
- pull-ups are a nogo again. Feeling the abs stretch and can tell it’s gonna rip the cartilage
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Wednesday Morning
Morning Weight: 231 (new low)
Cable Upright Rows and Cable Shrugs
3x15
Bar Hangs
3x60sec
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About all I had this morning.
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Snapped this last night. Feel like my back has widened/thickened up a bit this year. Also a good reminder, I want to hit 215lbs. I think I could certainly stand to lose 18lbs.
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Wednesday Night
No pull-ups 
Low Cable Row - 6x12
Straight Arm Rope Pulldown - 4x12
Rope Rows with Fat Grips - 4x12
- I really milked those cable rows. I have two cable stacks, so each arm is pulling independently of the other. I did a bit lighter weight and pulled back as far as possible, with slow eccentric release.
- The straight arm pulldowns were interesting. This has always been a staple in my back day, however, yesterday was first time I flexed my lats a certain way and the stretch was infinitely better.
Thursday Morning
4x Farmer Carries down driveway with 60lb KB in each hand.
- Suppose this was a PR of sorts. I had never done more than 3 trips down and back up driveway. It’s 30yards each way, so 240 yard carry.
- My rib is doing better and worse. I have way more movement and feel better. It’s now been a week since it popped out last. It’s worse in that I can feel the tightness around it more. Could be that inflammation is finally down. It almost feels like I was stabbed there.
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Thursday Night
Leg Ext - 4x18-25
Elevated Heel Split Squats - 4x10x20lb
- Easy little leg day. Just focusing on good leg pump and slow eccentrics
Taking today (Friday) off.
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Saturday
Went to garage to get a chest and shoulders workout in and rib was too uncomfortable to lift more than 2 reps. Decided to just jump in sauna and call it a night.
Sunday
My son was up all night sick. About every 30 minutes, I had to get up with him. Slept from 6-715, before I got woken up by wife and toddler. Then I spent day not feeling well. Different symptoms, but fairly weak and congested. Didn’t bother trying to get any work done. Just the way it is at the moment.
On the positive.. I hit 230lbs on both Saturday and Sunday morning. So down 3 real lbs in last 2 weeks. I’m not including the week prior where I lost the typical water weight when you tighten up diet.
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Sometimes that is the best. I hope you are all feeling better.
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Appreciate that.
Not ready today either. Tried a warm up set of incline bench and the position puts a big stretch on my ribs. No luck with lateral raises or OHP either. I believe the cartilage is healing and just not ready to be stretched yet. Going to take tomorrow off again and reevaluate on Thursday.
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Got a few workouts in early last week. Mostly working around my rib, which hasn’t much improved. I had to travel for a wedding TR-SU this week, so didn’t do anything. Starting to suck not being able to really train much.
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Monday Night
Lateral Raises: 3xamrapx15lbs
DB Pushups: 3x30
Tuesday Morning
Morning Weight: 230 in sweats. Might have broken into 220s, if I wasn’t wearing them
Farmer Carries: 4 trips up and down driveway w/60lb KB in each hand, 2 trips up and down driveway
Bar Hangs: 3x60seconds
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Well, I’m now the proud owner of a keg with sand, totaling 90lb. At @T3hPwnisher’s suggestion, I went on marketplace and saw one for sale. Happened to be 2 blocks from my office and the seller happened to only have 30 minutes or I’d have to wait until tomorrow. Just need a few 50lb bags of sand to get going. Plan is to walk down and up my hill every day, adding one scoop until I cannot anymore. The hill is approximately 100yards down and up, plus the 30 yard driveway. So a 260 yard carry.
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Outstanding development dude! That’s going to be an excellent carry.
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Wednesday Morning
Outside Temp: 30F
First go at keg carry, 260 yards at 90lbs
DB Lateral Raises: 3x15
Bar Hangs: 2x60sec hangs
- Decided to start with the 90lbs I bought it with. Tomorrow will be 90lbs + 1 scoop of sand.
- 260 yards all in, which is all hill. I’m not going to pretend that it was easy, but at no point did I think I need to put this down.
- I am going to need to figure out grip, especially as it gets heavier. I’m pretty tall (6’4”), with long arms. I could bear hug it pretty easy, but decided to just hold the handle in one hand and grab the top side of the bottom with other.
- I have a bit of a cold, so that definitely contributed to feeling harder. My lungs were on fire and heart racing. Honestly tho, walking up stairs has gotten my heart rate up.
- My BP has been really high lately. I gave blood on Monday and was at 179/9X. I was one point from being unable to donate. Not particularly sure what has caused this. I’m cutting back on energy drinks, with one a day and will try to not drink them on the weekends.
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I am using the same grip to carry my keg. I have long arms as well. You will most likely need to have some bend in the arms to carry it without hitting your hips. Means you get some extra bicep work!
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