Bit of a training dump. Arm/shoulder has still been bothering me.
Have shuffled days a bit so I’m not benching in the shirt (which I won’t be doing until my arm feels better anyway) then squatting with a straight bar in full comp gear the next morning.
Have started using a paper log book which I’ll just transcribe once or twice a week. Format in posts going forward will be weight x reps x sets. If the weight has an ‘ps’ after it means per side (eg dumbbells).
18.05.2024 (am) - 6km paddle
57min / 6.3kph.
Bit slower than normal but it was pretty choppy and after aborting a lake crossing I had to go at a 45 degree angle to where I was headed to avoid a direct cross wind + waves.
19.05.2024 (am) - 12.5km paddle
1h 59m / 6.5kph.
Went the river this morning to avoid weather hazards.
21.05.2024 (am) - dynamic upper (week 1)
Bicep/shoulder is still a bit of an issue. I’ve narrowed down the mechanism to the log clean & press 1rm I did recently so more likely a bicep issue but also possible involving labrum at the bicep origin. Bicep only should recover pretty quickly but a SLAP injury could be slow.
1/ torso rotations (3min)
standing, band, anchored high
monster-mini x15x3
2/ bench press (3min)
reverse grip, paused
20x10
30x8
40x6x6
Will run linear prog with just straight weight as the shoulder is recovering. Once it stalls I’ll flip to traditional dynamic setup.
3a/ tricep press down (3min)
standing, high cable, short rope attachment
10x15x4
3b/ lat pulldown (3min)
straight arm, standing, high cable, short rope attachment
10x15x4
3c/ face pull (3min)
straight arm, standing, high cable, short rope attachment
10x15x4
4a/ shoulder elevation/shrug (3min)
farmer walk handles
20psx30x3
4b/ bicep curl (3min)
standing, low cable, short rope attachment
10x10x3
Right arm did not like this. No pain just incredibly weak.
22.05.2024 (am) - max lower (week 1)
1/ ab crunch (3min)
Seated, high cable, short rope attachment
10x30x3
2/ squat (3min)
cambered SSB, 40cm box
25x12
45x9
65x6
85x3
added belt
105x1
115x1
125x1
130x1
This sets my dynamic squat numbers for the next month
3/ good morning (3min)
cambered SSB, close stance
25x15
45x10
65x5x5
4a/ lat pulldown (3min)
seated, high cable, wide lat handle
30x12x4 (still v weak)
4b/ carry (3min)
farmer’s walk handles
+20psx20mx4
finally cleared a 10m stretch in my shed to do carrying ex’s! though probs not wide enough for a bar unfortunately
23.05.2024 (am) - 2km paddle
19min / 7.0kph
Woke up late and had to go get my kayak (normally I put it on the roof the night before) so was v late by the time I got out on the water
24.05.2024 (am) - max upper (week 1)
1/ bench press (3min)
football bar, middle handles
25x12
35x9
45x6
55x3
65x1
75x1
80x1
82.5x1
if push came to shove possibly had more in the tank but the 75kg went up lopsided so took smaller jumps. to give an indication of how my right arm and pressing strength is going my PR on this variation is 105kg.
2a/ lat pulldown (3min)
seated, cable, wide lat handle attachment
20x25x4
2b/ tricep extension (3min)
football bar, middle handles
25x15x4
3a/ shoulder raise (3min)
standing, to side, weight plates
1.25psx40x2
3b/ bicep curl (3min)
standing, ez curl bar, underhand grip
15x8x2
26.05.2024 (am) - 10.86km walk
1h 59m (had a dog with me so included a few stops)
26.05.2024 (pm) - 1.40km walk
15min (just down to get fish and chips)
27.05.2024 (am) - 6.05km ride to the gym
18min / 20.0kph
didn’t have gloves and basically had to pry my fingers off the handle bars by the time I got there lol
27.05.2024 (am) - dynamic upper (week 2)
1/ reverse hyper (3min)
20x20x3
2/ bench press (3min)
reverse grip, paused
20x10
30x8
37.5x6
42.5x6x6
3a/ row (3min)
seated, low cable, d-handle
50x8
40x12
30x15
20x20
really struggled with these and had to keep dropping the weight to get to the reps I wanted (which was 20)
3b/ bench press (3min)
index on smooth, to neck
40x5
35x8
30x10x2
27.05.2024 (pm) - 7.24km bike ride home
20min / 21.4kph
Bit longer to get home as I went a different way then got lost lol.
27.05.2024 (pm) - 30min swim
775min / 3:43 per 100m
First swim since getting sick but breathing was actually pretty good.
I also tried using one of those peanut kinda shaped pull buoys only to discover after the fact you’re meant to put it between your ankles rather than your thighs.
28.05.2024 (am) - 1.67km paddle
17min / 6.6kph
can’t remember why i was late this morning but i was
29.05.2024 (am) - 7.14km bike ride to the gym
20min / 21kph
rode with work gloves which was better than no gloves but still not great
29.05.2024 (am) - max lower (week 2)
1/ ab crunch (3min)
standing, high cable, short rope attachment
20x15x3
once my shoulder is better i’ll do ab wheel or hanging leg raises
2/ squat (3min)
bow bar, size 34 predator briefs, belt, into parallel chain
20x8
40x6
60x4
80x2
100x1
120x1
140x1
150x1
3/ good morning (3min)
bow bar, close stance
20x10
40x10
60x10x3
4/ hamstring curl (3min)
seated, band
purple(pin5)x50x3
5/ knee extension (3min)
seated, farmer’s handle
+5x20x3
turns out if you use a single farmer’s handle you can hook your feet in and do leg extensions lol
29.05.2024 (pm) - 6.21km bike ride home
19min / 19.6km
Went via post office to pick up something from the parcel lockers
30.05.2024 (am) - 5.79km paddle
56min / 6.6kph
this was navigating almost entirely by compass as too dark to make out any landmarks when i set off, and by the time the sun came up i couldn’t make out the gap between the mainland and Raymond Island
31.05.2024 (am) - max upper (week 2)
1/ torso rotations (3min)
standing, landmine, 20kg bar, no attachment/handle
0x3x8 (empty bar)
2/ floor press (3min)
pinky on ring
20x12
30x9
40x6
50x3
60x1
70x1
75x1
50x6x2
3a/ pulldown (3min)
seated, high cable, wide lat handle
20x20x4
3b/ tricep extension (3min)
football bar, middle handles
30x12x4
don’t like my chances of sets of 10 with 35kg next week
4a/ shoulder raise (3min)
chest supported, low incline, weight plates
2.5psx20x3
4b/ bicep curl (3min)
standing, ez bar, underhand grip
15x10x3
a smidge better than last week at least (and I’m generally noticing it’s easier to get bars in the rack now)
01.06.2024 (am) - dynamic lower (week 2)
1/ jump (2min)
broad into vertical
5x10m (about 4 broad jumps)
2/ squat (2min)
cambered SSB bar, 3 chains/side, 40cm box
25x5
45x5
65x5
75x5x5
3/ deadlift (3min)
wide stance, plates on 5cm mats
60x5
80x5
100x3
120x3
140x1
160x1
180x0
180x1
combination of not the best position and piking on the first 180 attempt as I only had about 15 seconds between that attempt and the succesful one
4/ carry (1min)
farmer’s handles
+30psx20mx10
5a/ ab crunch (3min)
seated, high cable, short rope attachment
20x20x3
5b/ run (3min)
350mx3