Well - I have damaged the protective sheath around my Vagus nerve in the upper trap. Each time I move it is so painful me eyes twitch.
I’m on naproxen and Gabapentin. 3rd day off. I’m gonna start my anti inflammatory course today, and hope it’s effective enough to exercise tomorrow.
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Sounds rough.
Don’t rush back I know it’s tempting
Sounds shit.
Hooe you recover quick
Thanks gents. Well good news. I just woke up from my night shift and my neck feels great. I might do some light squat work. Or I might go to the gym and do something me machine stuff. I can belt squat and leg press. That way I can push harder with effecting my neck and shoulder
Starting today’s workout and I’m not feeling it. Which after 3 days off is strange. My belt feels tighter (it was left in the rainout side) when I’m meant to be losing weight, my mind is distant and I can’t shake a feeling of being failure. Like I should be better stronger than I am. Or just personally. Like for some reason I’m worried that every phone call is someone chasing me for some shit I didn’t do.
This and a few other thing from over the weeks leads me to think I’m coming in for a down period.
I get these. It’s part of me. I’ll ride it out. I have to. But here is hoping it’s not too rough. I’m pretty sure I only had one of these a a few months back. I could do with another up period.
I’ll stick with a tried and tested plan for this. I’ll try and hit my 531 weights. But assistance will be played by ear. The harder you work the body the more taxing it is on the mind. It’s a double edged sword that. Exercise to get better. But not too much……
From squat 150x On axle - 5
Back squat on axle - 2x10 this truly was everything. I should have pulled the last 2 reps. But I wanted 20 total
Yoke - 140kg emom for 5 mins
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60kg back squat & pressups
Sets of 10 in 5mins. Got 7. Up a whole set from a week or two ago. Impressed.
Again the secret is to keep going. A squat might vary in length from 1 second to 1.5. But it’s the transitions, the temptation to rest during transition and at the top of a rep that kill it. I can knock a set (10 or each) out in 35 seconds. If I spend 20 seconds recovering then that’s as near as dam it a whole minute.
So recovery was targeted tonight.
FYI 140 reps (70 of each) that’s a rep every 2.1 seconds. Happy bunny. I think this needs to be harder.
Weight goes to 70kg and 12-15 press ups. I think once I reach 7 sets I can say - done this. Make it harder.
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Lord giveth and the Lord taketh away
Press - shower of shit. Target was 82.5x5
I got 1
Lowered to 77.5 got 1
Lowered to 70 got 5
Lowered to 60 got 8
Not over thinking this. A bad day after an unintentional break from pressing. I got the 350 marker for incline bench. I’m stronger all over even if one lift is crap. Also if I have lost a few reps in this - I’ve gained so much fitness over the last 8 weeks. Im a different animal.
Sand bag rows - 60kg 4x20
Banded extension and curls till pump.
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@T3hPwnisher. So I tried the 20 & 20 thing. I went for 145kg. But this was too heavy. I thought it might be. But hey oh. I managed all 20 squats. And then 5 dead lifts. My hammies where shot. And my lower back was feeling it. Just seen our other reply. Sorry for the tag as well!
On other news my mood has not improved. And to add fuel to the fire after I reported some unsafe conditions on site Friday I’m now having to do an extra hours work a night. Excellent.
Brilliant.
I will try the 20&20 work out again. For time I think. See what weight I can use and get under 5/10mins. But not this week. Tomorrow will be a conditioning day only. Nice and light. a 2000kg work out, 50 reps at 40kg.
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You pushed yourself hard dude: that’s what matters. Lotta folks won’t go where you went.
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I like this. It’s not what I end up going that matter. It’s what I end up changing.
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So after yesterday I feel rough. Mid back / bottom of my lats hurt.
I managed to walk 1/2 mile return to pick the kids up but I felt tired all the way.
As I’m so lucky I’ve been blessed with a new work rota. 12h nights. I’m gonna find a local 24h gym and sign up.
But as for today’s exercise I’m gonna do my 2000kg work out either before or after work. I’ll got for the 50kg or 80kg option as I feel let down by my pressing strength going.
Didn’t do a work out yesterday. I planned one for after work and then work too forever. Crawled into bed at 6:30am.
This weeks going to be getting worse as well. From pseudo 12h to actually 12h + travel.
Keeping up with training will be hard. The secret is 15-20mins hard every day. Mixing up the exercises. I think I will focus on:
Heavy front squats (140kg+) once a week
Heavy press once a week (70kg+).
Then conditioning every day. It takes no time to knock out max effort set or two. Throw in a touch of cardio at the end. It’s not ideal but Ill keep my weekly volume high with daily work.
I might cycle these 4 work outs:
80kg push press front squat - 25 reps for time or 5 sets of 10 not timed.
Squat and press up - reps in 5 mins or race to 100 reps. Also added to this is sand bag rows. 3 sets of 20.
140kg front squats max effort - cardio 100 sand bag dead lift (60kg) and press up.
70kg press max effort, Kroc rows with 50kg on the dumbbells - cardio yoke 6-10 emom with 140kg.
Any thoughts from anyone? I’m just throwing enough crap at the wall I hope some sticks.
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Well work is becoming a bore.
I genuinely had to rush going to the toilet today. I’m so busy.
My exercise window passed with out me knowing. I might try and sneak out of work and use a local pay as you go gym. Let’s see if I can
So hard work out.
70kg squat and 12 press ups - reps in 5mins. I think I got to 5 full sets and then 10 squats and 1 press up.
So 5 1/2.
Then press - 70kg x 3 pissed off at this. I wanted lots. But my core was fucked.
60kg x 5
50kg x 10
40kg behind the neck press x10
Kroc row - 45 (or 40?) x 25 each arm.
30mins brutal
Video of the squat and press up
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Lot of work for 30 min session!
I was on a break at work so was time limited. It’s why I did the squat press up combo. It takes 10mins including warm up but is a whole work out. Squeeze in some more lifts and it’s even better.
Really tested my conditioning - to do all those after the my conditioning work out. Very happy with how that’s coming along.
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350 incline bench - 80kg
16,8,5 JUST. Broke even with last time
Front squat - a mistake the day after 60 squats at 70kg? Maybe
140x3 well down on what i wanted. But hey ho.
100 2x5, 1x10
So bike ride today.
Just an hour around the local MTB track. Nothing to extreme but I’ve only had 5h of sleep.
I woke up at weighed 114kg today. Close to 113. Fat loss working. I’m in the beer tonight as the rugby is on. But over all happy
So - shit on a stick. The last few days have looked like this:
12 hour work shift Thursday night - bed at 08:00 Friday AM
Wake you 15:30 Friday PM then to work.
Bed 08.00 Saturday AM
Wake 13:00 Saturday PM
Bed 11:00 Saturday PM
Wake 03.00 Sunday AM
I have 4hour sleep last night. And I have a night shift coming up fast. I have to leave in 11hours. Its odd that I see my life in hours now and not days. Its very utilitarian. Both liberating and horrible. With no natural segregation between the days everything is just an abstracted measure of time away.