I’m just going off the last regulations I saw from the ACT government.
Ours are pretty simple:
- no more than two people in a non-essential gathering unless they are part of the same household
- only one non-essential visitor per domicile at any time
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Yeah, pretty much. My mate is a worksafe inspector so he knows this stuff inside out. I have a functioning brain, so I can figure it out.
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You’re just showing off now.
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Todays training
Some pull aparts
Pullups
2x4
3x3
These are somewhat coming along
KB swings
2x25x70 lbs
Goblet squats
2x15x70 lbs
This felt a lot better than what I’ve been doing previously
I am indeed, because I’m very proud of it. I keep it on the mantelpiece so visitors can admire it.
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I know you didn’t mean anything by it, I was just taking the piss too 
It seems the world has gone nuts, yes we all follow common sense, but hey, some don’t
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I agree 100%
“We all follow common sense and decency” and yet supermarkets get emptied, people get assaulted over toilet roll, mountains develop queues and controllable viruses keep spreading and killing thousands of people. I’m sure you, me and Mark are following sensible precautions but the evidence says that many people aren’t.
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Yep, my faith in society is dwindling fast. I went to the shop this arvo to grab some stuff for the Mrs (had her wisdom teeth out today) and the bloke stacking the shelves reckons the idiots are getting worse (due to stuff all custard being left), he said every morning as they open, they’re waiting, they all pile in and fill their trolleys, then by the time normal people finish work etc, the shelves are empty and we can’t follow our normal once a week shop as we have to go back multiple times depending on the lottery of what’s available. Bonus though, they finally had baked beans on the shelf, no shit tickets left though. Surely these ass clowns have to run out of A-space or B-money.
Sorry for the Hi-jack and rant Mark
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I work in food retail, mostly on the front line recently, and yeah, it’s pretty unpleasant to see. I’ll leave the details for another log and another time though.
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We’ve been lucky in Canberra so far. Apart from a dearth of bog roll, shelves have stayed pretty full. Some stuff would empty fast, but got restocked quickly
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Mate I’ll work on that science and health literacy for all our sakes
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Woke at 256 lbs, looking similar to yesterday.
Extra workout
Two rounds, 25 each of
Pull aparts
Air squats
Reverse hypers
Lying leg raises
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Woke at 256.2 lbs, looking a little less bloated.
Todays training
Pullups
2x4
3x3
These are starting to feel good. Great success
Took a leaf out of @Koestrizer book and did 10 kb bottom up presses with the 17 lbs kb we have. Made my shoulders and biceps feel good.
Pushups
2x25
Second set was rest/pause. Found the best way for me to do these is with really tucked elbows. Not easy, but right.
KB rows
2x15x70 lbs
First off, why the fuck didn’t I think of these earlier? Second, I don’t know if it was the pullups earlier but these lit my upper lats the fuck up. I thought two sets of 20 would be ok, I was wrong.
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Ok, so a couple of things became apparent in the last three weeks.
One, my initial plan was waaaaaaay beyond my recovery capacity. Or, to put it differently, I underestimated bodyweight exercises. Turns out when you’re heavier pushups can take a toll. I understand that during a pushup you move around 60% of your bodyweight (Zaitsikorski (?) and Poliquin give 64%), give or take. In hindsight, 100 reps of 150ish lbs three times a week from the get go was a DUMB idea, not to mention the other stuff. The more I think about this, the dumber the idea looks: a high volume bench day for me is around 15000 lbs, once a goddamn week, and that’s spread across pressing AND other movements. My upper bodyweight day had 15000 lbs of pushups alone, with other stuff on top. It is no surprise that my upper arms and shoulders started going to shit early last week. Going forward I expect that they will calm down as the volume reduces to a more recoverable amount.
Two, I ignored the fact that bands place a significant degree of stress on joints, more than weights. Although, the stupidly excessive pushup volume probably was more impactful overall on my shoulders and elbows.
Three, I should have thought a lot harder before doing thing, because that way I’d have avoided the shit I just mentioned.
That’s the negative out of the way.
Pullups I picked a good progression for. Somehow my elbows have held up, and moving to pullups at home twice a week will only work to continue this.
Swings likewise, but I can well afford to drop to 2x25 given I’ll be squatting again, plus it will let my hands and forearms calm down some (pullups on a pipe with swings AND my work taxes my grip, I don’t need 100 swings). Same with goblet squats and kb rows. A couple of sets of 15 should be fine.
All that lets me work my extra workouts back in, which I’ll probably do three times instead of twice a week, and that covers lower back and ab work not to mention upper back and air squats. All of that has a low recovery burden as well.
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Pull Up competition incoming
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It’s the part where you tucked your elbows. Many of my PT exercises included keeping my elbow tucked while resistance pulled my hand toward the middle of my body (like an isometric external rotation exercise). It lights a fire in the teres minor…or major. I’m not sure which one, but you feel it where the lat attaches up high.
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Thanks for that @Frank_C nice to know why it happens.
Woke at 256.6 lbs, looking similar to yesterday. Shoulders still hurt some, but we know why.