Band distraction single arm OHP 11/10/10/8/10 @ 2x red bands (tied to kettlebell on the floor a few feet behind me)
Inverted row from rings 5x10 (softer angle and higher elbows on last 2 sets for less lat/more rear delt)
Kettlebell clean and jerk 6x7 (3 sets per side) @ 16 kg
Assisted ring dip 10/4
Behind the neck dumbbell tricep extension 1x30 @ 2.5 kg / 2x15 @ 8.5 kg (using this as a mid back exercise to improve shoulder mobility. Elbows not allowed to flare out)
Kettlebell row 2x20 @ 16 kg
Heavy club “ab whip” practice - half a (two handed) shield cast then whipping the club back over the same side - 4x10 @ 6 kg
I was using a shoulderok a few years back and worked up to 20lbs on the end of it. For sure great for the core but don’t think my shoulders were in a good place to load up that much, especially with how fast I increased the weight
I probably have the same, or very similar, ones that you do. Mostly use them as part of my warm up. Not super familiar with movement names, I work in physical therapy and watched an online CEU course by Gray Cook where he described the 2 movements I do as traditional swings. Only been playing with 1 at a time lately so may be time to challenge the brain and work bilaterally.
Left wrist is quite painful today. Been a bit wonky for a few days, and now it’s very tender. Good opportunity to start doing zercher deadlifts, which I’ve been wanting to anyway.
Also kept the 10 kg jump on the split squat working weight after my revelation last time. Made it through all three sets but was hard.
ATG split squat 3x20 per side @ 17 kg
Zercher deadlift 3x10 @ 41 kg, form felt good so just kept increasing the weight: 1x5 @ 51/61/71/81 kg
Good morning 2x10 @ 41 kg
Back squat 1x10 @ 41 kg. Tempting to put on some real weight, but my knee still doesn’t seem too happy with bilateral squats. Need to work on that hip mobility I think.
That sounds heavy considering how long the shoulderok is. Have you ever used a heavy club (12+ lbs)? Curious how different maces are.
Dunno your age, but having passed 40 myself I can definitely appreciate the sense in not increasing weights too fast! Speaking of which, I’m unsure if what I did with the split squats today was a good idea.
So apparently I have tendinitis in my left hand. At first the doc thought it was an infection, but now he thinks it’s just tendinitis. Still wants me to complete the course of penicillin though, just to be sure.
Pain is not acutely intense anymore and feels more like previous bouts of tendinitis/tendinosis I had years ago. Swelling is mostly gone. Looking forwards to start training again.
Tendinitis is receding but don’t think I’m ready for wrist/grip stuff yet. Done this
warmup with reverse sled - 5 mins ish
atg split squat with weight in a rucksack on my front - 3x20 @ 14.5 kg
zercher RDL - 3x10 @ 41 kg
zercher «sumo» squat 1x10 @ 41/61 kg
back extension on hyper bench 2x10
side bend on hyper bench 1x12 + one extra set on my weak side
those RDLs really cooked my low back (in a good way). Have tight hamstrings but got nearly parallel to the floor at least. Went as far as possible into the stretch and paused at the bottom. Last time I managed 81 kg for 5 but that was with more of a sumo stance and not challenging the end range so much. I find it difficult to combine optimum stretch with heavy weight, maybe it’s a good idea to have one heavy deadlift day and one lighter RDL day with focus on increasing mobility.
Will be doing regular grip deadlifts as soon as my wrists can handle them, but zercher RDLs are pretty sweet, I must say.
The wide stance squats were just to stretch the adductors a bit and get a little more leg work in.
I was have a similar issue that I think was caused from pressing. I ended up doing a bunch of stretches and using a massage gun on my forearm. Helped a ton.
Nice one. Yes, this may very well be pressing related. I notice it more when gripping wider, and especially at lockout. Realised I’m not doing any exercises that require the hand to resist moving «thumbward». Should add in something for that. Maybe tricep pushdowns with rope would be good…also keen to try the rice bucket!
Stretching is probably good in the long run, but right now pulling my fingers and palm back is ouch. I have a massage gun though, will give it a try cheers
atg split squat 3x20 @ 18.5 kg (PR)
zercher RDL 3x8 @ 43.5 kg
sumo deadlift 1x5 @ 81 + 1x7 & 1x5 @ 96 kg
decline situp (first set hands on chest, second set hands behind head) 15/10
then went for about an hour’s hike with mates before continuing with
standing calf raise, both legs 2x20 @ 20 kg then single leg 1x20 unweighted
banded leg extension 2x20
skipping rope jump 1x20 (introducing a tiny bit of plyometrics to my Achilles rehab)
7 reps of 96 kg definitely the highlight. Was surprisingly easy. Think I had maybe two more in the tank but am still a tad wary of going all in. Happy my wrist handled it pretty well too. Pulling is less of a problem than pressing I think.
Zercher RDLs absolutely smoke my back when I focus on getting deep into the stretch. Love getting a back pump all the way down, it’s like the muscles around the very lowest lumbar vertebrae haven’t been getting worked much previously and now they are. Feels like an amazing «bulletproofing» exercise.
half arsed sesh today, probably counterproductive to wrist rehab yet not satisfyingly hard
assisted (more than usual) pull up 8/10/10/9
incline backwards db press 3x12 @ 7.5 kg db’s
db overhead press 9/7/4 @ 12.5 kg db’s
skull crusher 1x12 @ 15 kg
behind the neck seated tricep extension 15/25/20 @ 3.5 kg
2-hand club shield cast 3x20 @ 6 kg
banded tricep extension 1x20 @ light band
banded lat pulldown 1x10 @ heavy band
the incline backwards press is my own experiment, or at least I haven’t seen it elsewhere. It’s a regular incline press except instead of pressing vertically, you press at the same angle as the incline (i.e. behind you). Tried this because my shoulder doesn’t hurt if the internal rotators are active during the press, and also my rotator cuff is tight in this position so the exercise also functions as a loaded stretch. Felt good. Subscapularis gave out before anything else, which was a new sensation lol. How geeky is that
Behind the neck triceps extension with elbows together is similarly weird as it’s the upper mid back that gives out. This one should help a lot with overhead mobility…that’s my theory at least
Wrist is still naggy, but fortunately it handles deadlifts reasonably well as long as I use straps.
Absolutely loving the zercher RDLs, best low back exercise ever for me.
same weight on split squats as last time, but this session I managed to complete all sets without needing to rest between the last reps. 20 kg next time.
atg split squat 3x20 @ 18.5 kg
zercher RDL 3x10 @ 43.5 kg
sumo deadlift 1x8 @ 101 kg
straight legs situp 12/10
45 min walk in the woods with a little bit of running (in barefoot shoes, which I’m really enjoying…just need to build up calf/achilles stamina)
Wasn’t sure how to approach pressing due to my wrist, but a decent session in the end.
Deficit pushup on knees 20/15/12/12
These were almost totally fine for the wrist! Glad to have a workable substitute for bench. Slight incline press path to get the wrists in a comfy position.
Various heavy club movements 3x20 @ 6 kg / 2x20 @ 8 kg
Been staying in my daughter’s flat the past week, taking care of grandkid and cats. Did not take long before I missed my gym so have had a couple trips back and forth.
On Friday I did my overhead press workout and was pretty pleased with how my wrist handled kettlebell presses. That wrist position is challenging because of how it loads the pinky side, especially during the catch of the clean. Hopefully it will be even better next time. The workout wasn’t the heaviest (kb presses, deficit pushups, kb rows, heavy club, side bends on hyper bench) - but it was work and did not seem to make my wrist worse.
Today was deadlift day:
atg split squat 3x20 @ 20 kg
these are not much fun. Quad doms for days though
zercher rdl 3x5 @ 41 kg
left hamstring was hurting a bit so went easy on these. Started feeling a bit better after the second set, but also wanted to save up for:
sumo deadlift 1x3 @ 81 / 1x1 @ 96 / 1x6 @ 106 kg
deficit Jefferson curls 10 reps @ 15/25/35 kg, bar touching foot
Not up to driving for almost two hours to train so just used what I could find here in the flat. Various pressing and rowing movements. Compensated for lighter loading by doing things like pauses and range centred on the sticking points. And high rep counts, of course.
All things considered it was decent. Also pretty interesting to go light enough to be able to really work in a controlled manner through the toughest spots rather than using momentum to hurry past them.
Finally hit an actual gym after doing weird ad hoc sessions for a while. Trained with my two stepsons which was great fun (although I can’t keep up!).
Tried trap bar deadlift for the first time. Was kind of nice but think I prefer sumo. Not sure how heavy the bar was, but at least 20 kg I reckon. Based my numbers on 20. Having access to leg extension and curl machines was nice too. The hip thrust was also more comfy (and a lot more convenient) than my home version.
Trap bar DL
5 @ 100 kg
2 @ 120
5 @ 100
15 @ 70
seated leg extension (skipped going heavy because left knee wasn’t feeling great)
20 @ 40 kg
17 @ 54
seated leg curl (like with the leg extensions I did more sets but didn’t write them all down)
6 @ 61 kg
I might get a bit of pressure on the flexor carpi ulnaris, but it seemed to be alright.