Rode over
Squats- bw/45x10, 95/135/155/185/205/225/255x5
That’s it. Obviously wanted to fill the session with assistance but gotta hit that BJJ gym so just knocked out the important lift. Also, I ALWAYS feel like I’m folding forward on high bar squats. If anyone has any input, I’m all ears.
You probably are folding over, take a video.
This video that @guineapig shared in my log doesn’t focus exclusively on the problem but it might help. Driving my back up and through the bar generally helps me stay more upright.
Thanks man. I’ve tried that; sometimes I’m successful, but mostly I fold faster than Superman on laundry day. I’ll try and remember those cues. Might need to stay light and hammer it in.
Signed up for 3 months of Jiu-Jitsu. About 15 minutes into class I felt something tweak in my ribs on the left side. Definitely didn’t break or separate anything 'cause I can breathe, but pulled or strained something. Finished out the class in mild discomfort, but it never felt worse. Tomorrow night is their sparring class (which I wanted to attend) but odds are I’m gonna have to chill. If it still feels like shit I’ll try to run or skip rope or something.
Rib is pretty sore. Breathing is ok but coughing or laughing is not awesome. I’ve had broken ribs and this isn’t that, but it could be a pulled intercostal muscle or something like that. Wanted to run later but should probably chill. Gonna keep an eye on it. If it persists I need to see if they’ll put a hold on my BJJ membership 'cause the clock is ticking and don’t want to eat that money.
5 minute jump rope
Inc- 45x2x10, 95/11/5/135/145/155x5, 165x7
DB Bench- 40/60’sx10, 80’sx10,9,9 + Cable Row-5x10
Laterals- 15 + curls- 10 + tri’s- 15 x 3 rounds
1.91 miles in 15 minutes
Rib is still pretty sore, but think it’s getting better. Breathing is ok but coughing, sneezing, laughing etc… still sucks pretty bad. Surprisingly, didn’t really feel it while lifting. Still, didn’t think it smart to really push so stayed fairly conservative. Was way more aware of it while running, but still not terrible; just there. Gonna do legs of some sort tomorrow, but deads are probably a bad idea so gonna figure something out.
5 minute jump rope
TBD- 135/185/225/275/330x5 + 3x15 HLR + 3x10 of the shoulder/upper back band circuit from the other day’s article
SSB Squats- 45/95/125/185/225x10
Called it. Rib is still janky so got in and got the basics done. Surprisingly none of this bothered it. The only things that bug it are coughing, laughing or sneezing. Sneezing is by far the worst. Gonna run tomorrow and rest these old bones. Y’all be good.
2.15 miles in 17 minutes. Felt pretty good, and definitely had more in the tank. Rib is getting better but apparently these take awhile to heal. If it’s not noticeably better by Tuesday I’m gonna call and see if they’ll put a hold on the BJJ membership. Y’all be easy.
5 minute jump rope
Bench 45x2x10, 95/135/155/175/195x5, 215x4, 225x3, 175x12
Multi grip chin- 5x10 + Dips- Bwx10, +25x10, +45x10,10,8
FP- 15 +Tri- 15 + Bi-10 x 3 rounds
Max set pushups- 42
2.2 mile jog
Not a great workout. My right shoulder and elbow were killing me, and my rib’s still janky. The 4th rep on 215 felt fairly smooth but got the 5th halfway up and just died. The reps felt all over the place too, like it touched a different part of my chest on each rep. Oh well, it’ll be better next time. Gonna try dips for a bit 'cause I can just post up at the chin/dip station and not worry about hogging equipment. No clue of the time on the run as I left my phone in the car and just wanted to run. Think it was fairly quick though 'cause I felt like I was moving.
'Legs tomorrow, y’all be good.
Bodyweight was 172.1 in just basketball shorts after the run.
I cracked a rib off one of the supports on a leg Press machine
Legit about 2 months to heal
That sucks. I broke a rib falling off a fence as a kid and remember it being the worst. This definitely isn’t broken, just strained or something. It’s getting better but still hanging around. Good news is the Jiu-jitsu spot said they’ll extend my membership for as long as it takes, so that’s pretty cool. Thanks for checking in, broseph.
5 minute jump rope
Squat- bw/45x10, 95/135/165/205/235/265x5
Hack squat machine- 1/2 plates x 10, 3 plates x 3x10 + 5x15 HLR
Leg Curl- 5x10
1 mile in sub 7 minutes (!!!)
Pretty good lift. Focused on the cues from the vid that Heretolog posted and felt like it helped. Definitely still needs work though. Wanted to superset the assistance but the gym was jammed.
Ran the mile on the treadmill so it’s kind of cheating, but I’ll take it. Did the first quarter at an 8:30 pace, the second at a 7:30 and then gradually jumped up till the last tenth was at a sub 6 pace. Honestly felt like I could’ve pushed the speed and held for a good bit, but no point in rushing it. I’ll try and beat this on Friday. Got the day off tomorrow so I’m gonna go drink a few beers with some buds. Y’all be good.
5 minute jump rope
Incline- 45x2x10, 95/115/135/155/165/175x5, 185x3, 155x8 + BPA’s between each set (10x10)
DB Bench- 40/60’sx10, 80’sx10,9,8 + Machine row- 5x15
CG Pushups- 30/20/20 + Shrugs- 3x10 + curls- 3x10
2 miles in 15:34
Pretty good workout. My right elbow is basically hamburger from old injuries and years of abuse, so brought my grip out just a bit to see if it helped. I bench with a thumbs length from smooth grip ( on commercial bars, which seem to have narrower settings than comp bars) so I moved maybe 1/2 an inch. Seemed to help a bit, so I’ll stick with it for now. Ditching direct tri work for a bit 'cause of that elbow, and more pushups is usually never a bad thing.
The running was on the treadmill, and is my fastest 2 mile that I’ve clocked. Had more in the tank too, but I’ll build into it. If I remain injury free I have a sub 15 minute 2 mile before the New Year fa sho. There’s was also legitimately one of the best looking women I’ve ever seen on the treadmill next to me, so had to show out. Legs tomorrow, y’all be good.
5 minutes jump rope
TBD- 140/190/230/280/320/350x5 + 5x10 ab wheel + 5x10 face pulls
1 mile jog in just under 7 minutes
Had somewhere to be so just knocked out the basics. Think sticking to 5’s is really helping my form 'cause everything feels way better. Probably just gonna jump 5lbs across the board.
5 minute jump rope
Bench- 45x2x10, 95/135/160/180x5, 200x7, 210x5, 220x3 (all sets supersetted with 10 reps of BPA’s)
Inc DB- 30/50’sx10, 70’sx10,9,9 + MGC- 5x12 (1 minute between sets)
FP- 5x15 + Tri- 5x15 + Reverse curls- 5x10 max set pushups -41 or 42
2 miles in around 14:58 (!?!?)
Pretty good workout. Started the bench with the slightly wider grip but felt wobbly and a bit of shoulder strain so brought it back to normal for the main sets. Strength is still there for 200x8+, just felt a little off. My shoulders were super tight for some reason too, but no biggies. Everything else went pretty smoothly.
The 2 miles was on the treadmill, and by the time I hopped off and hit pause it read 15:10, but I finished 2 at 14:58. Did the last .15 miles at exactly a 6 minute pace. Jumped around as I was running but was never under an 8 minute mile and hit a sub 6 in spots. Guess that’s kind of Fartlek running, though nothing is really programmed; I push in spots and pull back in others. Whatever it is it seems to be working, but I’m in no danger of setting any records. It blows my mind that there’s people out there who can do a 5K in under 15 minutes. I’d love to eventually hit an 18 minute 5K, but I’m a ways off from that.
Legs tomorrow, y’all be good.
A sub 15 minute 5k is ridiculous.
My PB is 25 minutes ffs. Doesn’t help that I have wee ‘west of Scotland’ legs
5k runs for time are absolutely brutal by the way, especially if you aren’t a good runner. Trying to pace yourself and knowing when to push etc. So difficult
Just looked up the world record, some savage ran a 5K in 12:35:neutral_face:
.
That’s considerably faster than I run two miles. That’s un-fucking-real.
I’m going anaerobic just thinking about it
Rode over
SSB- bwx10, 45x10, 95/145/165/195/220/250x5
LP-1P/2Px10, 3plates x 3x10 + ab wheel- 5x10 + LC- 5x10
1 mile in around 7 minutes
Pretty good session. Generally don’t drink during the week but had a couple of stiff whiskies last night, slept like shit and paid for it today. Once I got moving I felt alright though. Decided to switch back to the SSB for a bit 'cause it forces me to stay more upright, or at least attempt to. Ran the first quarter mile at an 8 minute pace, the second at 7:30, the 3rd at 7 then whittled it down till the last .15 was at a 6 minute pace. Could’ve pushed more but I’m ok with it. Kind of. Yoga or something tomorrow.
Hahaha.