I just suck at any kind of clean, haha. Which makes the subsequent press often more difficult.
1 ssb pause squat
Hurt my back on the 102 kg warm up. Back felt fantastic beforehand. Played around a bit but decided that squats were out for today.
2 single leg box jumps
Nope
3 reverse hyper
Some for a few. Light weight.
Injuries are multifactorial. Which makes sense in my situation. Something is happening with my body anyway (which I’ve hinted at). Probably all quite understandable in this situation. Maybe I’m also getting sick or something.
Will monitor for a few days and go from there. I’ll probably know next week if I have to pull out.
When it rains, it pours. Or a German expression: Erst hast du kein Glück und dann kommt Pech dazu.
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One could easily say “look at the screenshot above and it’s clear why you hurt your back”. But it’s not that easy and rarely how injuries work.
Despite a pretty vast knowledge about this stuff, I feel tempted to try any quackery to get this patched up and moving on, haha.
Good for anyone working in the field to experience, so they/ I have a better understanding for their patients.
Had to translate this but it’s pretty amusing.
Damn!
Good lord I feel this, I don’t put consistent effort into them so I can’t complain that much but I feel like I am made of thumbs trying to do the movement. Might get a coach when I get into a bigger metro area so I can figure out how not to do every single part of the movement incorrectly.
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I very much feel you on the cleans, haha. I never feel less athletic than when I’m doing a clean.
Well we will see if I’m doing any more of them next week.
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I move around like an old man. But as long as I am moving, I will be okay. I have quite a bit of know-how about how to handle my situation (although it’s much much easier to use it on someone else than yourself). My one tip: Don’t. Stop. Moving!
Rehab work
Long walk this afternoon.
Evening:
1 Hip and spine mobility
2 Unilateral glute bridge
3 x 8
3 Block pulls (knee height)
3 x 12 @ 40 kg
4 Block pulls (mid shin)
3 x 12 @ 40 kg
6 single arm kb carry (holding on a band for wobbly-effect and more core engagement)
2 x (2x around the rig in CrossFit room) @ 32 kg
2 Likes
I’ll most likely pull out of comp but will wait a few days to make the final call.
Sorry to hear that mate but I can say, I know what that feels like. Keep moving mate, you will be good soon enough.
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True that. Although I think I will still pull out of the comp, even if I could resume normal training next week. I don’t feel like forcing it right now. Feels pointless anyway right now.
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1 hip and spine mobility
2a deadlifts
From knee height: 2 x 12 @ 60 kg
From mid shin: 2 x 12 @ 60 kg
From the ground: 2 x 12 @ 60 kg
2b seated shoulder press (barbell)
8 @ 50 kg
8 @ 70 kg
8 @ 80 kg
3 x 6 @ 80 kg
3 dips
6 @ 20 kg
3 @ 40 kg - PR
8 @ 20 kg
7 @ 20 kg
2 x 12 @ bw
10 @ bw
Holy pump!
4 lat pull down
3 x 12 @ stack 14
5 one arm row (fancy IG setup)
3 x 10
6a lateral raises
3 x 10-15
6b bicep curls (dumbbells)
3 x 10-15
This will result in some mean DOMS
2 Likes
04.04.
1 hip and spine mobility
2 zombie squats (beltless)
8 @ 40 kg
8 @ 50 kg
3 x 8 @ 60 kg
3 deadlifts
From knee level: 2 x 12 @ 80 kg
from mid shin: 2 x 12 @ 80 kg
From teh ground: 2 x 12 @ 80 kg
4 single leg deadlifts (barbell)
6 @ 20 kg
2 x 6 @ 30 kg
I pulled out of comp. Even if I get pain free with all required movemnts in time (very possible), I would have to go in way too unprepared in relation to the weights we have to move. I see no sense in trying to force this at this point in time. Motivation is low, risk to further injure myself is higher than baseline and I have my state’s exams coming up. Never pulled out of a comp before, I think. Not for an injury anyway. Seems as good a time as any.
4 Likes
05.04.
Ergometer cycling
45 minutes @ 145 watts, >70 rpm, 19.31 km
It was very late, so I cut out 15 minutes. Gotta say that anything 140 watts and upwards is a significant increase in intensity.
Back rehab is going excellent.
I am a bit torn if I want to focus on bodybuilding and weight loss or specialize in a plan focusing on squats and btn jerks. I started a first draft of a plan today, that I might share in a bit.
2 Likes
1 hip and spine mobility
2 deadlifts
From knee height: 2 x 12 @ 100 kg
From mid shin: 2 x 12 @ 100 kg
From the floor: 2 x 12 @ 100 kg
Elevated deadlifts were double overhand.
3 btn strict press (touch traps)
8 @ 40 kg
8 @ 60 kg
6 @ 70 kg
2 @ 80 kg - probably PR.
6 @ 70 kg
2 x 10 @ 60 kg
2 x 12 @ 40 kg
Absolutely as strict as it gets and with full ROM, this is a really hard exercise.
Something my back tolerates and I can still load up decently. That’s perfect for today.
4a on arm high row (on lat pull machine)
3 x 8-12 @ stack 5
3 x 8-12 @ stack 4
4b lateral raises
3 x 10-15 @ 12,5 kg
5a incline db flys
10 @ 15 kg
2 x 12 @ 10 kg
5b reverse flys
10 @ 15 kg
2 x 12 @ 10 kg
Pump it.
3 Likes
1 deadlift (beltless, from the ground)
4 x 12 @ 120 kg
Excellent rehab progress. Also 12 reps is kinda hard iregardless of weight, haha.
2 zombie squats (beltless)
8 @ 50 kg
8 @ 80 kg (first and last paused)
2 @ 100 kg (all paused)
2 x 8 @ 60 kg (all paused)
3a single leg deadlift (barbell)
3 x 6 @ 40 kg
3b Bulgarian split squat
3 x 15 per leg (no load. Not tolerable yet)
Long walk pretty much immediately after.
3 Likes
Had a great easter weekend with my first ever turkey (went all American, haha) in Hamburg at a friend’s place.
Dealing with a slight (head) cold.
1 btn push press
1 @ 90 kg
1 @ 110 kg
1 @ 120 kg
Quick build up, very smooth rep. Good confidence builder.
2a strict btn press (touch traps)
8 @ 70 kg - probably rep PR
3 x 6 @ 70 kg
Strong work with 70 kg actually.
2b pull ups
4 x 5
3a dumbbell bench press
3 x 15 @ 35 kg
3b dumbbell row
3 x 15 @ 35 kg
4a lateral raises
3 x 8-12 to failure @ 17,5 kg/ 15 kg/ 12, kg
4b triceps extensions
3 x 10-12 @ stack 5/5-4/4
5 bent over snatch grip shrugs
3 x 15 @ 60 kg
Just grabbed a very quick pump to not over stress the body after being sleep deprived, a long long train ride today and being sick.
Sunday evenings are the worst.
4 Likes
1 deadlift (beltless)
3 x 12 @ 140 kg
2 paused zombie squats
1 @ 120 kg (belt) - “PR”, haha
3 x 5 @ 90 kg (beltless)
3 squats
12 @ 40 kg
12 @ 70 kg
20 @ 70 kg
4a single leg deadlift
2 x 6 @ 50 kg (per leg)
4 Likes
Testing stuff out for the next training plan as long as it’s okay with my injury.
1 paused btn jerk
3 @ 90 kg
3 @ 110 kg (forgot to pause first rep)
3 @ 120 kg
- bit shaky and not dialed in but hey, things look like they will be off to a promising start.
2a dips
10 @ 16 kg
8 @ 16 kg
2 x 7 @ 16 kg
12 @ bw
2b cable row
12 @ 16
3 x 12 @ 17
8 @ 10 - slow tempo
3a overhead shrugs
3 x 15 @ 15 kg
3b biceps curls
3 x 10 hammer curls @ 20 kg
3c lateral raises
3 x 10-12 @ 12,5 kg
Very quick training in between work things.
3 Likes
1 sotts press
5 @ 40 kg
3 @ 50 kg
2 @ 60 kg
1 @ 70 kg
1 @ 80 kg - but got on my tippy toes. Don’t know if that’s disqualifying, haha.
2 hang high pull
5 x 3 @ 100 kg
1 x 3 @ 110 kg
1 x 3 @ 120 kg
Tried 130 kg but didn’t get it high enough
3 squats
3 x 10 @ 80 kg
5 Likes
16.04.
Bike ergometer
60 minutes @ 150 watts, < 70 rpm, 25.63 km
That was quite a sweat.
3 Likes