Yep…deadlifts
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03.09.
1 smith machine shoulder press (paused on chest but shorter this time)
10 @ 31 kg + bands
8 @ 51 kg + bands
6 @ 61 kg + bands
4 @ 71 kg + bands
7 @ 71 kg (t&g)
Nothing to failure or the point I would have to alter back position.
2 db floor press (properly paused)
8 @ 40 kg
6 @ 45 kg
4 @ 50 kg
Gotta be honest, the 4th rep with the 50s was a grinder. Underestimated the jump, I am not used to training with dumbbells much.
3 seated db press
2 x 15 @ 20 kg
13 @ 20 kg
3 seated cable row (Slow tempo)
4 x 10
4 band assisted pull ups
3 x 6
5 seated face pulls
3 x 15
6a seated db curls
3 x 10-15
6b seated db lateral raises
3 x 10-15
6c swiss bar skull crushers
3 x 12 - 15
Stretching
Sauna
Notes:
- back was better today. Little stiff and annoying in the morning. Sitting a lot, especially in the car can trigger it.
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Finally catching up man, really sorry to hear about your granddad. Sounds like he lived a good life though. But I am glad to hear about your friend trip. Those highs and lows really accentuate the path of life.
Brian alshrue just posted a back & shoulder video, may want to check it out.
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1 Belt squats (the really improvised version. Chain of the dip belt hurt and despite my try to establish a towel based cushion, I predict some bruises)
20 @ 4 plates
2 x 15 @ 5 plates - don’t think a 6th would have been possible with this setup.
2 leg press
10 @ 242
10 @ 282
2 x 10 @ 322 kg
3 hip abductor machine
3 x 20
4 trx assisted pistol squats to a box
2 x 6 each leg
Notes:
- Had my first of 6(?) physio sessions before the workout. My physio doesn’t seem very concerned at all. He started by adjusting my t-spine which was answered with several loud cracks. He then applied some deep tissue massage on the upper part of my spinal erectors. He isn’t the greatest physio of all time but very likeable, has basic understanding of what I am doing sports wise and gets the job done. We discussed t-spine mobilization for a bit but given my medical history he said that this was surely not the last time that something like that happened. He said I could go by feel with my training. Also he said that athletes like myself should see a physio way more often… Should have asked for a sponsorship right there, haha.
- I actually feel better already and hope the healing process speeds up now
- decided to sit it out until next week anyway and then see how I feel and introduce spinal load back If everything goes as well as I hope
- didn’t have much time for the workout today. Definitely worked my legs pretty well and my back feels untouched.
- Had an amazing psychotherapie session after my training
Video of my 4 plate set:
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Thanks mate, I actually saw the video. Inspired me to break out the old lacrosse ball more frequently
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You know what, it could be as simple as needing your spine cracked. Whatever it was, a week without the barbell probably did you a ton of good.
I agree. Although I won’t train properly until next week, so I stretched it out into two weeks. Still fine though, I wasn’t inactive I at least got something done
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The biggest thing I’ve learned from Greg is that recovery is the most important thing. I use the lightest weights I can get away with in training and worry more about how much I’m eating and sleeping. Sure, I work as hard as I can in the gym, but only within what I know I can recover from.
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Have you tried the belt squat with the landmine? I do them like that as it’s easier at home, I quite like it
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I haven’t, thanks for the pitch! I think Mike Tuscherer used it in his training.
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Good to read that you’re feeling better K.
Nice belt squat man.
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Thanks man, I expect to resume normal training on Monday but will go a little softer on overheads
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Yeah man, take it a bit easy, feel it out.
You’re learning all the time, about what the body can handle and what not.
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Well if it isn’t one thing it is another. Treatment worked very well and back feels fine. However I’ve caught the cold. No big deal but even more time away from the barbell. Depending on how long I am out, I might scratch my deadlift plans and just go with a linear approach.
I have some big big news though. You know how I’ve dreamt about opening up my own gym? I have found a way to stop dreaming and start planning. It will be a while before things start moving but you have heard it here first.
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Own gym! That sounds freaking awesome! Best of luck mate.
I’m guessing it’ll be a no nonsense sort of iron dungeon
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Own gym, that sounds super exciting. Where is the link to the go fund me page 
@I_Luc you are guessing correct. The idea is a strength and athletic performance gym. A place where advanced trainees and beginners who just want to learn how to train with barbells can come together and lift. So equipment wise we are looking at powerlifting, strongman and a bit of weightlifting.
I don’t want to get into all of my ideas and plans because they have been cooking for a long time and that would take up a good bit of space an time to write up. Once things start to get going, you are going to be the ones hearing about it first. We are looking at at least a couple of months to a year though.
@simo74 sound intriguing but without having settled for a city I don’t think that anyone would want to give money
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Great news K, the gym that is, not the cold, get better soon.
Can’t wait to hear more about it. When you open I might stop by for a training session.
Very excited for you my friend.
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Thank you. I can’t wait to finally get some decent training in.
That would be awesome!
This is good news. The gym, not the cold.
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