My wrist still won’t let me do most lifts even when wrapped so in order to let it heal I did sorta-Tabata squats. Eight reps, breathe for ten seconds, repeat eight times. 44 kilos which turned out to be too much - by the end I was doing half-squats.
It sure is as exhausting as a regular hour-long workout.
About an hour later I did 8x8 pushups with 10-second rest between sets. Not as exhausting but I still couldn’t go full-range on the last two sets.
Another bad-wrist workout…
Curl-grip cleans from the floor, no dip: 5/44, 5/50, 5/54, 3/60 (that was a little too much), 5/54. Don’t seem to be able to get much power with the traps with the curl grip… though maybe I’m not doing it right.
Hack squats: 10x3/110 with 60 second rests. Threw in a fourth rep on the last set.
At least my wrist isn’t feeling worse after the workout than before.
Started CW’s 30 day mass plan today. My sprained right wrist limits what I can do and this plan is perfect for that since it involves no Oly moves and generally limits the external loading.
So I managed:
one arm db floor press, elbow in: 5/26
one arm row, elbow in: 5/32
one arm db shoulder press: 5/22
single leg deadlift: 5/30
single leg squat: 5/holding 5 kg plate
one arm db floor press, elbow in: 3/30
one arm row, elbow in: 5/32
one arm db shoulder press: 3/22
single leg deadlift: 5/30
single leg squat: 5/bodyweight
For the “free” 5 minutes I did light overhead squats: 10/10, 2x10/20
I’m sure I could go much heavier on the rows and deadlifts but… will fix that next time. Squats I could also go heavier on once my balance gets better. Doing the circuits I rested only long enough to sip some water and swap the plates on my dumbbell.
Weight today: 80,5 kg
Day 2 of the 30 day plan
Weight: 82
one arm db floor press: 10/22
one arm bentover row: 10/28
one arm shoulder press: 12/18
single leg deadlift: 12/32
side lunge: 12/20
Repeat
For the “free 5 minutes” I breathed hard and tried not to throw up. Maybe a little more rest between parts of the circuit is in order.
Day 3
25 pushups with feet up on bucket
one arm row, reverse grip: 20/22
one arm shoulder press: 21/12
single leg deadlift, db in opposite hand (which makes it surprisingly tough - I tried 22 kilos but it wasn’t gonna happen for this many reps without terrible form): 21/12
reverse lunge: 20/24
Repeat entire circuit
overhead squat: 2x10/10
I have high rep stuff
Day 4
One arm db floor press: 3/28
One arm bentover row: 5/42
7 very wide grip pullups
Single leg deadlift: 5/44
Single leg squat: 5/bodyweight
Repeat
Overhead squat: 10/20, 10/30
For some reason my right leg felt a lot weaker than the left on deadlifts but slightly stronger on squats. Then on the last set of left-leg squats I got a huge cramp in my right quad… Weird but I was able to do right-leg squats just fine after stretching it out. Better do some extra stretching before bed.
Day 5
pushups: 12/10 kg plate on back
one arm bentover row: 10/32
one arm shoulder press: 10/20
single leg deadlift: 12/32
side lunge: 10/44
Repeat
Day 6
Pushups with feet on bucket: 25
One arm db row: 20/26
Chinup: 20
Single leg deadlift, db in opposite hand: 22/14
Reverse lunge: 20/20 (holding plate instead of dumbbells - seems harder that way)
Repeat circuit
Free 5 minutes: jerk skill work with empty bar
Day 7
One arm db press: 12/22
One arm row: 12/38
Semi-wide grip pullups: 10
Single leg deadlift: 12/38
Single leg squat: 10
Repeat circuit
Blew off the free 5 minutes again… I think I need to plan it in advance instead of waiting to see what I feel like doing because in the end I feel like getting some rest!
Day 8
Narrow stance pushup with feet up on bucket: 25
One arm row: 20/32
One arm press: 20/14
Single leg deadlift, db in opposite hand: 20/22
Reverse lunge: 20/20
Repeat circuit
Jerk: 20/bar
Day 9
One arm db floor press: 10/24
One arm db bentover row: 10/42
Single leg deadlift: 10/42
Forward lunge: 10/59
Repeat circuit
Day 10
Pushup - narrow stance, feet up on bucket: 25
One arm db row: 20/24
Chinup: 20
Single leg deadlift, db in opposite hand: 20/24
Reverse lunge: 25/20
Repeat circuit
Definitely looking forward to the five days off.
Day 16
One arm db floor press: 3/30 on first circuit, 4/30 on second
One arm db row: 5/52
One arm db press: 5/22
Single leg deadlift: 5/49 on first circuit, 5/52 on second
Single leg squat: 5/10
Free 5 minutes: attempt to single-leg deadlift 84 kilos (a little over my bodyweight). Yeah, that’s stupid, but it’s a free 5 minutes so I can do whatever I want! I could do it easily with one foot resting on a wall but with it in the air I could only get the weights a few inches off the ground before losing balance.
Day 17
One arm db floor press: 10/26
One arm db row: 11/46
One arm db press: 10/20
Single leg deadlift: 10/42
Side lunge: 10/44
Repeat circuit
Free 5 minutes: wall slides
Day 18
Pushup with 10 kg plate on back: 25
Reverse grip one arm db row: 20/32
One arm db press: 23/14
Single leg deadlift, db in opposite hand: 25/22
Reverse lunge: 20/20
Repeat
Free 5 minutes: wall slides. I really suck at these… but if I stick with them I should be able to really improve many things like the snatch and overhead squat.
Day 19
One arm db floor press: 4/30
One arm db row: 5/52
Extra-wide grip pullup: 5 on first circuit, 6 on second
Single leg deadlift: 5/52 on first circuit, 5/64 on second
Single leg squat: 5/10
Repeat circuit
Free 5 minutes: wall slides
Day 20
Weighted pushup: 10/20
One arm db row: 10/46
Pullup: 12
Single leg deadlift: 10/46
Side lunge: 10/44
Repeat
Free 5 minutes: wall slides. Range seems to be improving but I still really, really suck at these.
Day 21… feeling pretty lousy today.
Weighted pushup: 25/10
One arm db row: 20/36
Chinup: 20
Single leg deadlift: 20/32
Reverse lunge: 25/20 on first circuit, 20/20 on second
Repeat
Day 22
One arm db floor press: 10/26
One arm db row: 10/46
Pullup: 10
Single leg deadlift: 10/46
Single leg squat: 10
Repeat
Free 5 minutes: wall slides
Day 23 - two more days of lifting to go on the 30 day plan
Weighted pushup: 25/10
One arm db row: 21/36
Chinup: 20
Single leg deadlift: 20/32
Reverse lunge: 21/20
Repeat
Free 5 minutes: wall slides