ahah was away for a week and a half, went a couple days ago but forgot to log:
Bench press 6x6 w/ 83kg
Back squat 3x5 w/ 130kg
Rowing 2000m in 7:31
Supposed to bench and deadlift today, but my left hamstring has seized up (again!), so just going to bench
My hamstring is really weird, it keeps randomly seizing up, and feels really tender, but not like it’s strained or pulled. Tried to bench, did a set when it seized up, and didn’t fade for over 10 mins so called it a day. Gonna take a week off and try and sort this out, if it doesn’t get better I’ll get it checked out.
little summary of last couple weeks:
First session back today:
Trap-bar deadlifts 4x8 w/ 135kg
Push press 3x6 w/ 60kg
RFE split squats 3x8es w/ 60kg
Trap-bar rows 4x10 w/ 85kg
Left-arm biceps curls ssw/ left arm triceps push downs 12,10,8,6,4,2
My plan is to build my strength back up slowly, getting to a point where I do 4x10 on all the exercises, before slowly adding weight
Bit of cardio today:
3x1000m on the rower with 90s rest
Power cleans 4x3 W/60kg
D-bell bench press 4x10 W/32.5kf es
Front squat 3x8 W/80kg
Pull-ups 12,12,10,10
Left arm finisher
Push press 4x8 W/60kg
Deadlift 3x8 W/140kg
Barbell rows 4x8 W/90kg
Lunges 3x10es W/60kg
I’ve realised that it’s not my hamstrings but groin that’s the problem, so I’m doing isolation work for my adductors at home to strengthen them.
May have forgotten to log last week’s session:
Power cleans 3x3 W/70kg
D-bell bench 3x10 W/32.5kg es
Front squats 3x8 W/ 80kg
Pull-ups 4x10
Took it easy as I had 4 rugby games in 6 days
Today’s session:
Push press 4x5 W/70kg
Deadlifts 170kg 2,5,7
Barbell rows 3x10 W/90kg, 1x15 W/60kg
Lunges 2x6es W/70kg
Couple things. Firstly, I forgot my liquid chalk, so the bar slipped out after 2 reps on the first set (supposed to be 3 sets of 5), so I ran home and got it for the other 2. Secondly, the lunges feel really bad on my knees, right one especially, so may have to scrap them, or lighten up and go for high reps
Thursday‘session:
Power cleans 5x1 W/50kg 5x1 W/70kg
D-bell bench 4x9-10 W/32.5kg Ed
Front squat 3x5 W/90kg
Ssw pull-ups 3x12
Week off training. Had some shoulder and knee issues, so took a week off and saw a physio - got some rehab stuff I’m gonna work in. Basically rugby’s just taking a toll on my body, and atm the training comes second to rugby so if I’ve got to back off then oh well
Tuesday‘s Workout:
Power cleans 4x3 W/50-60kg
Front squats sets of 5 50kg,80kg, 90kg,100kg
Pull-ups x12 ssw/ military press x8 w 50kg
on Tuesday we did a crossfit-style workout as a rugby team, so didn’t do my session.
Today’s workout:
warmup: 0.5miles assault bike, 3 rounds of weighted external rotation, hip adductor squeezes, and some stretching
Main circuit - 5 rounds of:
Incline d-bell press with 28kg es x12
SA d-bell row w/ 28kg x12es
Paused front squats (pausing halfway up) w/80kg x5
Finisher:
310m row: 55 seconds
Warmup: jogged to the gym, then did some dynamic stretching, one exercise per joint
3 sets of:
Facepullsx15, hip adductionx15,hip abduction x15
5 sets of:
10x rdls 90kg
15x machine rows 70kg
12x Arnold press 17.5kg es
Lastly, 500m row, took 1:29.7
Warmup: jogged to the gym, then did some dynamic stretching, one exercise per joint
3 sets of:
Dumbbell external rotation x12es, hip adductionx15,hip abduction x15
3 sets:
Bench press 80kg x5, trapbar 135kg x6, pull-ups x15
Done a few workouts I need to log
Monday:
3 sets of: shoulder external rotation, hip adduction and abduction
5 sets of:
Ohp 60kg x5
Cleans 60kg x3
Chest supported rows 25kg es x12
Tuesday:
10 sets of 500m on the erg at 1:45 pace (held it for the first 9, last one was 2 mins +)
Thursday:
3 sets of: knees over toes lunges, hip adduction, shoulder external rotation
5 sets of:
Front squats 90kg x5
Incline dumbbell press 30kg es x12
Sa dumbbell rows 30kg x12es
you coming back?
Been bad at logging, done one workout every Tuesday since I last logged:
Workout 1:
3 sets of:
RDLs x10 w/100kg
pull-ups x12
Arnold press x12 w/ 20kg
workout 2:
4 sets of:
Bench press x5 w/ 90kg
Lunges x10es w/ 60kg
D-bell rows x12 es w/ 30kg
workout 3:
5 sets of:
Front squat x5 w/100kg
d-bell ohp w/22.5kg es x12
barbell row x12 w/70kg
workout 4
4 sets of:
d-bell bench w/32.5kg es x10
pull-ups x12
d-bell rdls w/65kg x10
Last Friday:
OHP w/ 60kg x6
ssw/ barbell rows w/60kg x15, total of 5 rounds
fly-press x8 w/ lat pull-down x8, 3 rounds
Tuesday:
Paused front squats w/90kg 5x5
RDLs w/90kg 3x10
I was away for a week, then immediately got Covid. I’m out of isolation now, and am getting back into it.
Session from a couple days ago:
Low incline d-bell bench 5x8 w/32.5kg es (last set 30kg)
Seated d-bell OHP 3x12
Lateral raises 3x15-20
Tricep pushdowns 3x20
D-bell extensions 1 extended drop set
My aim now is just to get some consistency going again