Congrats on the PR’s!
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Thanks man
06.08.
1 stationary bike
30 minutes, faster pacer
Sauna + steam room
Notes:
- cardio that doesn’t require me to move my own body weight ist really easy. Apart from the lactic acid build up, it felt like I could have done this forever.
Late to the party but sounds like you just had a shit day man. Happens to us all, some are just lucky enough to have them outside of a comp lol. The first comp I ever did was a total shitshow. Came in last on like 4/5 events with a couple of zeros
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Yeah I guess you can’t win them all. Still had a good prep and learned a lot again.
After I had some time to reflect I see this a lot more like the learning experience it is.
It was a busy half week. Wednesday I drove up to the family. Only two hours before I arrived at the train station my grandfather passed away. Nearly made it in time to see him one last time but it wasn’t to be. He didn’t have to suffer long and didn’t complain till the end. It was still unexpected for him to die at this point.
Thursday was my mom’s birthday (not much celebration of course since her father passed). Early on friday I made the drive up to the north sea with 5 of my closest friends from home. This is an anual tradition that has been established 8 years ago although I personally haven’t been in about 4 years and some people came and went but the tradition still stands. Up there we just drink excessively from the early morning until night time. Shit is exhausting, haha. It’s pretty crazy for most people to see or hear about the amounts of alcohol that we go through but whatever, we have fun. Despide the passing of my grandpa I had a good time and it was good to finally get together again with my good friends. This concluds my two week holidays. I’ll start working again on Tuesday (tomorrow). The funeral will be held at 2 on friday. I’ll see if I can get off work and make the trip once again but would have to be back on Saturday because my flatmate and buddy is going to Finland.
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Sorry to hear about your grandfather. It was good that you got to spend the time with your friends. There sorts of trips and traditions are priceless.
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Sorry to hear about your grandpa mate. Glad you were with good company
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Thanks guys.
13.08.
What a day…
I guess I was more fatigued from travelling and drinking non stop last weekend than I realized.
Mentally I am all over the place lately (unrelated to my grandpa’s passing).
Went in yesterday evening and during my warm ups my phone reminded me that I had a therapy session in half an hour. So I had to leave again. The therapy session was very very intense like most of my recent sessions, so that left me with with my head spinning and my off of deadlifts. I returned to the gym planning to rush through my session since the gym was closing soon.
Deadlifts felt horrible! All warm ups felt WAY too heavy and my lower back was giving ne hell by cramping up and getting painfully tight. Those weights were supposed to be easy but didn’t feelso. I did my 5x5 and then made the executive decision to pull out. I will probably just repeat the workout next week. I also will most likely only get one more workout in this week die to travelling again Friday and Saturday for my grandfather’s wake. That makes 3 weeks of deload/ winging it but it is what it is. Sometimes you can’t force it.
It still leaves me with a shot at my deadlift Goal for this year (program should end close to christmas).
1 deadlift
5 x 5 @ 157,5 kg
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14.08.
The back was not happy today. The warm up made all the difference though!
1 push press
4 x 8 @ 100 kg
2 Hicks Press
4 x 8 @ 100 kg
3 lat pull down
12
10
8
5
4 trx row
15
12
2 x 10
5a tricep extensions
3 x 10
5b bicep curls
3 x 10
5c lateral raises
3 x 10
A bit of upper body stretching afterwards.
Notes:
- good hypertrophie workout. Triceps were destroyed.
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A bit late Mate, sorry to hear about your grandpa. Good thing he didn’t suffer.
And I can relate to your weekend with friends and way to much alcohol… it’s damn good though. Always saying never again the day after.
Hope you’re getting a little better take care of that back my friend.
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Thanks Mort. Well about the back…
18.08.
I have been suffering from back pain all week actually. First felt unspecific and I wasn’t able to locate it to an exact position. Now it feels like it is coming from my middle back and from experience I would self diagnose as something being out of alignment. I think I am at the point were I need to see a physio. With training I just have to watch what is possible and what isn’t.
Main culprit here is probably an accumulated 24 hours of train rides over a week and the nights spent on air mattresses, little sleep and then not listening to my body on that deadlift day.
1a strict log press (dead stop on chest, clean once)
10 @ 45 kg
10 @ 55 kg
6 @ 65 kg
6 @ 70 kg
4 @ 75 kg
10 @ 55 kg
10 @ 55 kg
10 @ 55 kg
2a log rows
10 @ 45 kg
10 @ 55 kg
8 @ 65 kg
8 @ 70 kg
8 @ 75 kg
10 @ 55 kg
10 @ 55 kg
10 @ 55 kg
2 suitcase carries (one hand farmer’s; sets per hand)
3 x 15 meter @ 45 kg
3 x 15 meter @ 65 kg
Notes:
- pretty light training, listening to my body
- didn’t hurt more or less than without the training. Back felt a little bit better after the training.
- back pain sucks
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Hasn’t your back been off for some months now?
In a different way though. That issue is getting better and better and isn’t painful or interfering with training. But yeah it is definitely time to be pro active about the whole situation.
Today it feels a bit better. I have a doctor’s appointment on Wednesday morning to get a referral to a physio.
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Today my back feels the best that it has since last week. Hips are sore but not in a bad way. I think the suitcase carries just targeted both glutes and hip flexors well.
I’ll still go to the doctor no matter what. A few physio sessions will be good. I think I might train tomorrow morning but the extend will be decided when I am there
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20.08.
Early morning training before work since I have a later shift this week.
1 deadlift
5 x 3 @ 170 kg
2 deficit deadlifts (beltless, standing on 10 kg bumper plates)
3 x 6 @ 130 kg
3a hip thrust
3 x 8 @ 150 kg
3b chest supported db row
3 x 10 @ 30 kg
4 behind the back barbell holds
2 x 30 sec. @ 100 kg
Notes:
- the positives by far outweigh the negatives on this one: No Back pain upon waking up or during the, no weird back pump, no niggles when deadlifting. Felt really healthy and that makes me happy. I don’t think that I am totally in the clear though, so I’ll continue to be cautious. I haven’t mentioned it but I have been doing daily rehab work at home all week.
- the negative: lacked power. Main reasons are (hopefully) the early morning training with little caffeine, which I am not used to anymore and not taking the weight seriously enough since it is a lower percentage.
- also I noticed that I deadlifted a little top upright on some reps. Need to watch that. Maybe I subconsciously tried to avoid loading the back too much.
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This usually pays major dividends
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Absolutely agree. Doing nothing and stopping movement is a ticket for staying on the pain train.
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Went to the doc this morning. He made sure to use that chance and tell me how unhealthy this heavy lifting thing is. He always complains about either me drinking alcohol or me lifting, even though I hardly see him and he just reads that from bis notes 
Either way I got the refferal no problem.
Bad news is that the first available appointment is on the 5th of September.
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22.08.
Very early training on little sleep. So I thought it’d be a progression of sorts If I just repeat last week’s upper body session and boy was I right. A lot harder today. Coordination and stamina suffered the most.
1 push press
4 x 8 @ 100 kg
2 hicks press
2 x 8 @ 100 kg
3 close grip bench t&g - because I couldn’t get someone to hold the block)
1 x 8 @ 100 kg
1 x 6 @ 100 kg
4 lat pull down
12, 6, 12,6, 12
5a trx row
3 x 12
5b tricep extensions
3 x 10
5c bicep curls
3 x 10
5d lateral raises
3 x 10
Notes:
- No rest between excersises or rounds in the giant sets.
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