Well after 3 days of drinking beer, eating pizza and ice-cream, and not moving… I have finally decided to return back to training. I have a little patella tendonitis in my right knee, so I really want to get this sorted out, which means no squats for the next week or 2. It sucks but as soon as I can get it under control, the sooner I can really start hitting the iron.
TRAINING
AM
Agile 8 and shoulder warm-up
Military press
Ramped up to my working set
5 x 55kg
5 x 55kg
5 x 55kg
5 x 55kg
5 x 55kg
5 x 55kg
12 x 40kg
Overhead dB press
4 sets of 12 using 12.5kg dBs (will go heavier on these next week)
Lateral raises
4 sets of 12 using 7.5kg (will go heavier on these next week)
Hammer curls
4 sets of 10 using 15kg dBs
barbell curls
3 sets of 12 using 25kg bar
rehab work:
3 rounds of;
1 minute front plank with 10kg on back, 12 reps of unilateral floor press, and 20 reps of band pull a parts
patella tendonitis rehab:
3 rounds of;
12 reps of VMO activation, 12 single leg eccentric leg extension, 12 single leg squats(standing on a box)
For those that dont know I have challenged niksamaras to a race to the first one who can complete 10x10 pull-ups. I believe he is fighting a losing battle.
TRAINING
Foam rolled everything, head to toe, Heaps of mobility work. Finished off with 3 sets of 10 eccentric left sided single leg squats. This patella tendonitis is really pissing me off. No squatting this week… but hopefully by the end of next week Ill be ready to go.
Incline barbell bench press
Ramped up to my working set
5 x 72.5kg (Whooooa! Way to heavy.
5 x 70kg
5 x 70kg
5 x 70kg
5 x 70kg
10 x 60kg
Pull-up
5 sets with 1 minute break in between
5, 5, 5, 4, 3. (Trying to work up to 10x10, and I have a loooong way to go).
dB rows
4 sets of 8 using 30kg dBs
dB flat bench press
12 x 17.5kg
12 x 22.5kg (x3)
Hammer curls
12 x 15kg
8 x 17.5kg
10 x 15kg
PM
So for some unknown reason my lower back has tightened/spasmed up. Im not too sure what has caused this. I havent squatted for over a week(resting my patella tendonitis) and havent been doing anything that I can think of that might have caused it. Kind of sucks.
So anyway Ive been doing some extra mobility work. This evening I foam rolled, did some mobility drills, stretched out the hip flexors and activated the glutes. Hopefully this helps resolve my recent lower back pain/spasm/annoyance.
[quote]strangemeadow wrote:
Does this 10x10 pull up challenge have a time limit? Sounds lat-tastic![/quote]
You need to complete the 10 sets within 20 minutes.
Good luck.
tweet[/quote]
Now let me get this straight
you have to do 10 sets of 10 reps in 20 minutes?
Is it just 100 reps in 20 minutes broken down however?
Or 10 reps, your hands come off the bar, rest 5-200 seconds depending on person, 10 reps, let go of bar, rest, and say I only got 9 reps on my third set, so would that third set not count?
Don’t you think it would be easier to just get a total number of reps to be completed in a given time frame?
Also when is the deadline for the competitors to turn in their videos by? (I am NOT completing)
[quote]DSSG wrote:
Good luck, Bird, and meadow, what’s so brutal about ten body weight pull ups for ten sets? [/quote]
I tore the tendons in both of my arms a few years ago, so my grip strength sucks. If I do more than 3 sets of pull ups I’m in a tremendous amount of pain for weeks.
Horizontal pulling with straps is no problem though…
[quote]strangemeadow wrote:
Does this 10x10 pull up challenge have a time limit? Sounds lat-tastic![/quote]
You need to complete the 10 sets within 20 minutes.
Good luck.
tweet[/quote]
Now let me get this straight
you have to do 10 sets of 10 reps in 20 minutes?
Is it just 100 reps in 20 minutes broken down however?
Or 10 reps, your hands come off the bar, rest 5-200 seconds depending on person, 10 reps, let go of bar, rest, and say I only got 9 reps on my third set, so would that third set not count?
Don’t you think it would be easier to just get a total number of reps to be completed in a given time frame?
Also when is the deadline for the competitors to turn in their videos by? (I am NOT completing)
And good luck[/quote]
Sorry to hijack… young n, what kind of dog is that puppy? Looks just like my Danes did…
[quote]young n wrote:
[
Now let me get this straight
you have to do 10 sets of 10 reps in 20 minutes?
Is it just 100 reps in 20 minutes broken down however?
Or 10 reps, your hands come off the bar, rest 5-200 seconds depending on person, 10 reps, let go of bar, rest, and say I only got 9 reps on my third set, so would that third set not count?
Don’t you think it would be easier to just get a total number of reps to be completed in a given time frame?
Also when is the deadline for the competitors to turn in their videos by? (I am NOT completing)
And good luck[/quote]
NikSamaras is the original challenger, but yes I believe it is 10 sets of 10 within 20 minutes, NOT 100 reps. I believe video evidence is required.
I will be posting a thread of this challenge in the “get a life forum” to make it official.
[quote]young n wrote:
[
Now let me get this straight
you have to do 10 sets of 10 reps in 20 minutes?
Is it just 100 reps in 20 minutes broken down however?
Or 10 reps, your hands come off the bar, rest 5-200 seconds depending on person, 10 reps, let go of bar, rest, and say I only got 9 reps on my third set, so would that third set not count?
Don’t you think it would be easier to just get a total number of reps to be completed in a given time frame?
Also when is the deadline for the competitors to turn in their videos by? (I am NOT completing)
And good luck[/quote]
NikSamaras is the original challenger, but yes I believe it is 10 sets of 10 within 20 minutes, NOT 100 reps. I believe video evidence is required.
I will be posting a thread of this challenge in the “get a life forum” to make it official.
tweet[/quote]
Exactly, it is 10 sets of 10. We must discuss about that video, because uploading a 20 minute video is just a pain in the ass LOL.
Sorry i haven’t updated in quite some time. Ive been kind of depressed about my patella tendonitis and lower back issues, so Ive just been resting for the past few days. I have kind of come to the realisation that I just have to work around my injuries and focus on the things I can do. There is no point lazying around been sad about my injuries and dreaming of the day I can squat again. What I should be doing is concentrating on the things I can do, as long as it doesn’t impede my recovery from the injuries.
Anyway, the last few days Ive been doing heaps of foam rolling and mobilising and glute activating. I am paying special attention to my hip flexors and doing the 3rd world squat.
Today I got off the couch and did 20kms on the bike. Patella did feel a bit tingly but it didnt hurt, so hopefully I didnt do any damage.
theBird,
Now you have your head in the right place. I have a bunch of injuries and there are many things that hurt too much to do. So now I don’t do them, and it’s not a big deal. There is always a way… you just need to find it!
[quote]strangemeadow wrote:
theBird,
Now you have your head in the right place. I have a bunch of injuries and there are many things that hurt too much to do. So now I don’t do them, and it’s not a big deal. There is always a way… you just need to find it![/quote]
Thanks Mr Strange. Your right. In life, its not about how hard you hit, but its about how fast you get up after been hit.
Don’t forget your rear delts man! Rowing hits them to a point but isolating them has takin away loads of shoulder pain for me especially while benching.
[quote]jtownlax wrote:
Don’t forget your rear delts man! Rowing hits them to a point but isolating them has takin away loads of shoulder pain for me especially while benching.[/quote]
How do I hit the rear delts? I suppose lateral raises lying on my front on a angled bench?
I do heaps of face-pulls and band-pull aparts between sets? Does that count?
Should I be trying to hit the rear delts with “heavy weight”, or is activating them enough?
No, rear delts you shouldn’t focus on weight. Focus on feeling them. Band Pull aparts and facepulls are great but, they are more of prehad/rehab exercises. Try some reverse pec deck or scarecrows.