1 squats (wraps)
5 @ 180 kg - PR, I think
3 x 5 @ 155 kg (lightly wrapped)
2 paused deadlifts (deadlift bar)
3 x 5 @ 150 kg
3 belt squats (without handles)
3 x 12 @ 3;4;4.5 plates per side
4 ghd sit ups
3 x 8 @ 5 kg
Back is pretty done.
4 Likes
PR or not, that’s awesome—nice work!
1 Like
Thanks mate. Now that I’ve seen the footage a few times I’m actually happy with that effort. 200+ should be possible pretty soon.
1 Like
02.02.
DOMS are kicking. I haven’t done an isolated triceps exercise in forever and I feel it.
1 paused log lift (push press)
10 x 5 @ 82 kg
2 dips
5 @ 20 kg - easy
3 x 8 @ 10 kg
3 pull ups
2 @ 10 kg
1 @ 10 kg
3 x 3
3 x 8 @ blue band
4a) lateral raises
3 x 12 @ 10; 12,5; 12,5 kg
4b) curls
3 x 5 @ 47 kg
2 Likes
Happy with my positioning on set 10 here.
2 Likes
DOMS from Tuesday lasted. Underestimated the amount of fatigue that would create. Hopefully the reason is that it’s the start of a new training cycle.
Couldn’t shake the tiredness even a bit for this session. Makes me think if I should restructure the plan maybe. I wouldn’t know how to do it better but it’s to be expected that I might come into training like this more often than not on Friday.
Weights felt like they were glued to the ground.
1 deficit deadlift (deadlift bar)
5 @ 180 kg
3 x 5 @ 160 kg
2 (cheating) bent over row
3 x 6 @ 120 kg
3 ghd back extensions
3 x 15 @ 25 kg
4 belt squats
3 x 20 @ 3.5 plates per side
I ticked off the boxes but I had to basically drag myself through this one by my hair.
4 Likes
04.02.
1 ergometer biking
60 minutes @ 100 watts, 70+ r/m, 25.3 km
2 Likes
06.02.
I’m a little bit sickish right now. Or just developing a cold rather. Normally totally at a level where it is safe to still train but I have a practical exam tomorrow and it would be a hassle to have to retake that, so I’m most likely skipping the gym today.
@j4gga2 practical exam ‘physiotherapy techniques’ in Germany (or in my school): Bobath, PNF, respiratory therapy, manual therapy and movement therapy with devices (no, not barbells - gymnastics balls, steppers, bobath rolls and the like without any external resistances).
My state’s exam this year will also feature hydrotherapy, massage, electro therapy as techniques I need to show and be able to perform.
You get why I hate the state of physiotherapy here? If you want to be a good therapist you will have to gather the knowledge yourself while also repeating their bullshit back to the teachers and professors.
Yeah that’s super rough. Our finals definitely were definitely close to that.
Actual performance training (speed, intensive conditioning methods, real strength training) received lip service but never any actual instruction or direction.
There is a lot I would do to improve the general education of musculoskeletal physios in Australia
The more you know! I really thought you guys were doing it better down under. That’s kind of a general assumption here, especially regarding the profession in the Netherlands, Canada, England and also Australia.
I’m not interested in being a great student. I want to be a great therapist. Unfortunately I’m dependant on getting those papers, even though they just say I am able to perform a load of bull crap that next to no one needs and haven’t learned useful stuff about the things the majority needs (during my formal education)…
1 Like
I am not doing well mentally. This trend has been going on for some time. Nothing of crazy urgency or even close to as catastrophic as we know from myself but it’s at a point I need to acknowledge what’s going on. Right now I’m facing an additional dip down here.
That said, I will hold on, stabilize and push through. As I always did. As I always will until the day I can’t anymore or it’s not necessary anymore. Maybe it’s okay to wallow for a bit in self pity. I’ve had/ still have some stressors and personal losses that all mashed together add up to a large pile. I have some resilience build up over the years from dealing with a lot of terrible shit but maybe I’m not as indestructible/ well armored as I’d like. It’s okay to be vulnerable, for myself I don’t consider it okay to cave in however. So that’s the state of things and that’s also the plan: Accept, persist and prevail.
1 log lift (clean once)
4 @ 91 kg
4 @ 97 kg
4 @ 103 kg
3 x 4 @ 90 kg
2 paused incline board press
3 x 6 @ 85 kg
3 chest supported barbell row (the thingy is back!)
12 @ 60 kg
3 x 12 @ 70 kg
4 triceps extensions with dumbbells on incline bench
15 @ 12,5 kg
2 x max. @ 20 kg (12 and 10 or so?)
5 shoulder external rotation
3 x 15 @ 5 kg
The session felt good.
5 Likes
Sorry about the mental state, hope the bad times pass and stay away so that armor doesn’t need to be tested so heavily or frequently.
2 Likes
Thanks mate, I’m confident I can handle this setback. I always can one way or the other and this is in the grand scheme of things a minor one. Sure I feel crap but I’m confident in my abilities to manage this.
1 Like
As you know, I’m in the same camp. Thanks for sharing this. I hope things are on the up sooner than you expect!
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Thank you @Bagsy. Sometimes it’s good to acknowledge these things and at least for me - even write them down and share them. Likewise with the good wishes!
1 Like
Some weighted spinal mobility in the morning (rotational J-curls, J-curls and cable rotation).
1 squat
3 @ 190 kg
3 x 5 @ 162,5 kg
Wraps came loose on rep 2 and off on rep 3. Still pushed through. Could have handled more weight for a triple but this was a good call.
2 paused deadlifts
3 x 5 @ 160 kg
3 weighted ghd sit ups
3 x 10 @ 5 kg
4 belt squat (no handles)
3 x 10 @ 5 plates per side
4 Likes
I do think Australia does have some excellent clinicians. A lot of sport science tech is from Australia and is getting increasingly adopted in clinics
Sadly, this definitely isn’t reflected in how we are taught at uni. Our exercise prescription is probably taught to a similar level as an introductory personal training course (having done both)
1 Like
09.02.
Cardio
Ergometer cycling
60 minutes @ 110 watts (+10), 70-75 rpm, 25,44 km.
2 Likes
1 paused log lift (clean once)
10 x 4 @ 86 kg
2 dips
5 @ 24 kg
3 x 8 @ 12 kg
3 pull ups
2 x 1 @ 12 kg (if those even were reps at all)
3 x 4
1 x 6 blue band
This felt more crap and weaker than usual so I stopped there
4a biceps curls (lose form)
3 x 10 @ 47 kg
4b lateral raises
3 x 10-15 @ 12,5 kg
4c supine external shoulder rotation
3 x 12 @ 1,25 kg
Zero energy. Yawned my way through this but got it done, haha.
3 Likes
Bloated as fuck after a night out to celebrate a friend’s graduation and a very traditional (and bloaty-gassy) German cuisine from my mother today as my pre workout meal, haha. Makes deficits suck more.
1 deficit deadlifts (deadlift bar, on 10 kg bumper)
5 @ 190 kg
3 x 5 @ 170 kg
Very happy with positioning here today.
2 bent over row
3 x 6 @ 130 kg
3 ghd back extension
3 x 12 @ 30 kg
4 belt squat (no handles)
3 x 20 @ 4 plates per side
3 Likes