Get-ups- 5 reps each side with 10kg.
10 min of KB farmer’s carry with 24kgs.
4x3, 6x2 laps.
33 KB swings with 24kg.
Get-ups- 5 reps each side with 12kg.
10 min of KB front carry with 24kg.
8x5 laps
36 KB swings with 24kg.
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KB clean and press with 22kg and lunges-
7x5, 1x4, 1x5, 1x4
50 KB swings as 25/15/10
25 push-ups and 55 squat earlier in the day.
Was a long day and I didn’t want to do this at nearly 10PM, but I convinced myself that it’s only 10 minutes of hard work.
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26 push-ups and 56 squat and 26 glute bridges earlier in the day.
KB clean and press with 24kg and lunges-
12x2
10 Double KB row with 24kg
10 Double KB deadlift with 24kg
50 KB swings as 25/15/10
My lower back has been feeling bad for a while, definitely since Jan. It morphed into definite sciatica like sensations when I got sick last Monday, and this Saturday/Sundayish it became a serious pain. Shooting pain through the leg and all day.
Fortunately I can exercise, and the clean and presses and deadlifts actually made the pain disappear for a bit. But it’s back now.
Also getting smashed by allergies. I keep coughing up a storm and I think it makes the pain worse. Hopefully allergy meds work quickly.
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Get-ups- 5 reps each side with 12kg.
10 min of KB farmer’s carry with 24kgs.
7x3, 3x2 laps.
12 Double KB deadlift with 24kg
Left hamstring has seized up. Lots of tension in it and I can’t move my left leg well. Hopefully it gets better by tomorrow.
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So I got a gym membership today. This lower back pain and general increasing instability made me decide that, at this current stage, KBs and bodyweight alone aren’t going to cut it.
Did a lower body inspired session that uses EDT as the main work.
Deadlift-
95/135/185/225lbx5
TnG. Felt strong and fast. Grip wasn’t great on 225lb and I had to reset for the last rep, but this was done with DOH and I haven’t held this much weight in years. The KB work definitely kept my hands at an ok place.
Squat-
12x5 with 95lb
Done in EDT format in 10 minutes. Felt easy. Deliberately went light because I absolutely cannot afford to spend a day recovering afterwards. Setup and movement are muscle memory at this point and everything felt natural. My upper back and wrists weren’t used to the weight though.
Chest supported DB row-
30 reps with 10lb
Lat pulldown-
30 reps with light weight.
50 KB swings as 25/15/10 with 32kg
32kg is definitely a far better weight for this than 24kg.
Hopefully the sciatica-like pain and my upper back issues go away soon.
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Get-ups- 5 reps each side with 16kg.
Much harder on the left side vs the right side.
10 minutes of double KB front rack carry with 24kgs.
9 total laps at the gym. Felt tough.
cable row-
30 reps
Lat pulldown-
30 reps with light weight.
29 push-ups
69 squats
The squats felt tough. As expected legs are sore even with 95lb. Good thing I went super super light.
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Power clean and press and lunges-
12x3 with 95lb
Done in EDT format in 10 minutes. Trying to gauge how to transition from KB clean and press to barbell power clean and press and whether it does end up being a direct translation in strength. It’s not supposed to, but it feels like it. This felt much easier than I expected- easy overall. Probably will just go with 5s next time.
30 Elevated RDLs with 95lb
30 chest supported DB row
30 push-up
60 squat
30 bench press with a bar
30 neutral grip lat pulldown
50 KB swings as 25/15/10 with 32kg
The swings felt tougher. Probably because of the RDLs.
Felt good. It is nice to simply not care about the assistance work at all and just do 30 reps of something.
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15 minutes of 10 push-ups and 20 squats with 20lb in backpack.
Did a total of 6 rounds.
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Power clean and press and lunges-
3x5, 7x4 with 95lb
Done in EDT format in 10 minutes.
30 bench press with 65lb
30 cable row
30 goblet squat with 16kg
30 neutral grip lat pulldown
50 KB swings as 25/15/10 with 36kg
36kg is a great weight to swing.
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Get-ups- 5 reps each side with 16kg.
Felt much less harder but still harder than it ought to be.
10 minutes of trap bar carry with 225lb.
Walked down and rested, then walked back and rested. 10 of this total. Been a while since I carried this must weight and it felt hard but good.
30 double-arm cable row
32 push-up
62 squat
30 lat pulldown
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