Accessory
Glenn B Shrugs 10kg each hand x100
Neck Flexion
12.5kg x15
17.5kg x22
Unilateral DB Bench 5 sec eccentric 21kg - 2x10 (RH side only)
Daily Work
Shoulder Rehab
Face Pull x100
Them shrugs sucked the soul out of me, yes shrugs did that. Not putting the weight down until the 100th rep will do that. Gonna weigh in tomorrow but I’m actually finding it a struggle to get the extra food down me, not ever had that before but I’m still not going crazy on the carbs.
As an aside I picked up an electric car yesterday, never driven one before and the charging is doing my head in already, couldn’t get the plug out this morning and I almost took the car back once I’d figured it out.
5/3/1 - Building a Bigger Yoke (BaBY), Week 3, 1s week, workout 10
BB Deadlift
116kg x5
132kg x5
147kg x5
SSB Front Squat (SST)
68kg x5
79kg x5
89kg x5
Accessory
Banded 360 Neck Extensions green - 3x10 (each direction)
Med Ball v-ups 8kg - 2x15
KB Swings x30
Daily Work
Shoulder rehab
Pullaparts x30
Bit late getting into this, woke up usual time but still shrouded in sleep so took a bit more time to get going.
@rugby_lifting - I have to say I’m on my way to becoming a bit of a convert, it’s costing me a couple of quid each night I charge it and the drive on it is really nice. It’s also incredibly quick. The car itself in day to day usage is obviously much better environment wise but once you start looking into how the batteries are produced and the supply chains behind them it’s horrendous, and that’s not even considering the whole battery disposal topic. There’s only a finite amount of lithium and cobalt in the ground to make the batteries so I think this is a stop gap until we get onto e-fuels but to be honest the main motivator for me was definitely the money
Accessory
Glenn B Shrugs 10kg x100, timed it and done in 04:14. Felt not terrible so time to up the weight
Neck Flexion:
12.5kg x18
20kg x20
Daily Work
Face Pull x100
Pushdown x40
Shoulder rehab
Think I’m seeing some growth in my right side finally. Shoulder, trap, tricep and chest feel and look a bit fuller whilst my bicep is more or less symmetrical with the left side. Also had quite a few pain free days recently which is huge as seemingly my infraspinatus seems to be on the mend.
Done fasted, took about 50 mins.
Was planning a weighted vest walk but didn’t have the time after I caught up with the missed template and rehab work which took the priority. Weight is 217.2lbs which is the same as last week, need to eat a bit more consistently.
Yesterday
Hard Conditioning - x7 hill sprints followed by recovery walk
5/3/1 - Building a Bigger Yoke (BaBY), Week 4, 5s week, workout 13
BB Incline Bench
51kg x5
59kg x5
67kg x5
Paired with DB Kroc Row, worked up to 42.5kg x18 (each side)
BB Close Grip Bench (SST)
45kg x10
53kg x10
62kg x10
Paired with Trap Bar Shrug 82kg - 12,14,14
Accessory
Neck Harness Raises 17.5kg - 12,12,14,14
10kg - 1x29
Shoulder Complex:
Overhead plate raises 20kg
DB side Lateral raise 9kg
DB bent over rear delt row 9kg
3x12
Unilateral DB Bench 22kg with 5 sec eccentric - 3x10 (RH side only)
Daily work
Pullaparts x100
Pushdowns x50
Shoulder rehab work
Accessory
Glenn B Shrugs 15kg plates x100 in 5:08 (might’ve miscounted and done a few over, traps felt swollen AF after doing these, think I might keep them in circulation for a while)
Neck Flexion
15kg x18
20kg x20
Unilateral DB Bench 5 sec eccentric 24kg - 3x10 (RH side only)
Daily Work
Pullaparts x100
Pushdowns x40
Shoulder rehab
Yesterday
5/3/1 - Building a Bigger Yoke (BaBY), Week 4, 5s week, workout 16
AM
5/3/1 - Building a Bigger Yoke (BaBY), Week 4, 3s week, workout 18
BB Deadlift
112kg x5
128kg x5
144kg x5
These felt light but a little bit of discomfort in my lower back reminding me to get back on track with my daily mobility work and not be an asshole
SSB Front Squat (SST)
64kg x10
75kg x8
86kg x6
Accessory/Daily Work
Banded 360 neck Extensions green - 5x12
Pullaparts x100
Pushdowns x45
Shoulder Rehab
Lunchtime
Hard Conditioning
24kg KB Swings x21
20kg Weighted Situps x15
32kg Goblet Squats x9
x5 RFT, done in about 10 mins. Followed on 5 mins on bike getting the air back into my lungs.
I’m back.
Thanks for checking in @rugby_lifting@SvenG - no drama’s life has just been busy. Fair bit going on at work, inherited an additional team to manage and prep for an intensive assessment centre for leadership which I passed. We’ve also moved in to the extension although I’m in a weird situation where essentially I don’t have a bedroom it’s been really positive and much easier for my daughter now we have a proper wet room and hoisting equipment, she’s also in much better spirits since we cut out some of her anti epilepsy drugs and has been engaging with her surroundings and smiling + laughing more so pretty positive updates all round.
No workouts missed although now with the extension I’ve been able to swap in and do a few sleep in’s with my daughter so some of the conditioning has gone on the back burner but one rest day a week isn’t a bad thing I guess.
Moved on to the anchor part of the template, I won’t post all the workouts but last week I hit the following:
BB Incline Bench 72kg x11
BB Deadlift 148kg x10
Reverse Grip Bench 76kg x10 - New PR
BB Squat 144kg x10
BB High Pull 57kg x10
Yesterday’s workout (hitting supplemental lifts for PR attempts this week as it’s 5s week):
BB Close Grip Bench
59kg x5
68kg x5
77kg x11 - New non fat bastard PR
Superset with BB Shurgs
59kg x20
68kg x17
77kg x12
BB Incline Bench
52kg x5
60kg x5
68kg x10
Superset with DB Kroc Row 45kg x16 (each arm)
Shoulder Complex
OHP 40kg x10
DB Side Lateral Raise 9kg x12
DB Bent over rear delt row 9kg x12
x3
Neck Harness Raises: 20kg - 4x10, 12.5kg x22
Pullaparts x100
Pushdowns x40
Today
AM - 2.5 mile weighted vest walk. Fasted
SSB Front Squat
72kg x5
83kg x5
94kg x11 (I think, might’ve been 12)
BB Deadlift
107kg x5
123kg x5
139kg x5
KB Swings x70
Pallof Press superset with banded crunches - 3x15 of all
Pullaparts x100
Easy Conditioning
2 mile run, steady state followed by 1.75 mile walk.
Felt progressively worse yesterday which culminated in crap nights sleep and woke up feeling pretty rough and wanting to sleep in, had to do my daughters meds so convinced myself doing something was better than going back to bed. Feeling better this afternoon so hoping this will be one of those flash in the pan occurrences.