warning signs (that i of course ignored) started with the heavy bag, then snap during pendlay row
i think it’s a muscle tear, it’s healing quite fast, i have cracked ribs before and that took 2 months to recover
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28-May-2019
abs-tweak from 24-May, feel better but still painful
bw squats
20 kg 1x20 RDL, 1x10 strict press, 3x5 back squat squat
40 kg 2x1 oh press
45 kg 2x1 oh press
50 kg 1x1 oh press
55 kg 1x1 oh press
60 kg 0x1 oh press, fail but it was close
58 kg 2x1 oh press
1x0 pull up, fail, abs tweak did a big protest
55 kg 2x1 oh press
40 kg 3x20 slow tempo barbell row, trying grip variations, abs-tweak didn’t limit
40 kg 1x12 oh press
40 kg 1x5 back squat, abs-tweak doesn’t ache
60 kg 1x1 back squat, abs-tweak doesn’t ache
80 kg 1x1 back squat, abs-tweak doesn’t ache
90 kg 1x1 back squat, abs-tweak doesn’t ache
100 kg 1x1 back squat, starting to feel abs-tweak
110 kg 1x1 back squat, abs-tweak is painful
1 round sled + 15 kg (60 kg)
4 rounds sled + 35 kg (80 kg)
total rpe 8, the training itself wasn’t that hard on the paper but i was prefatigued
due to working and abs-tweak
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30-May-2019
abs-tweak from 24-May, feel better but still painful
movement
20 kg 1x20 RDL, 1x20 strict press, 5x5 back squat squat, 5x5 front squat
40 kg 1x5 back squat, abs-tweak doesn’t ache
60 kg 1x1 back squat, abs-tweak doesn’t ache
80 kg 1x1 back squat, abs-tweak doesn’t ache
90 kg 1x1 back squat, abs-tweak doesn’t ache
100 kg 1x1 back squat, starting to feel abs-tweak
110 kg 1x1 back squat, abs-tweak is painful
93 kg 1x6 back squat, abs-tweak aching at the end
1x8 2x20 kg db incline bp
1x15 2x26 kg db incline bp
db pull over not possible due to abs-tweak
1 round farmer bar + 40 kg (65 kg)
4 rounds farmer bar + 80 kg (105 kg)
total rpe 8, the training itself wasn’t that hard on the paper but i was prefatigued
due to work and abs-tweak
writing this day after and i’m still toast
Sorry to read you’re still suffering, hope it’ll be better soon.
Take care Bonobo
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01-Jun-2019
abs-tweak from 24-May, feel better but still painful
movement
20 kg 1x20 RDL, 1x20 strict press, 5x5 back squat squat, 5x5 front squat
40 kg 1x5 back squat, abs-tweak doesn’t ache
60 kg 1x1 back squat, abs-tweak doesn’t ache
80 kg 1x1 back squat, abs-tweak doesn’t ache
90 kg 1x1 back squat, abs-tweak doesn’t ache
100 kg 1x1 back squat, starting to feel abs-tweak
110 kg 1x1 back squat, abs-tweak is not that painful
93 kg 1x7 back squat, didn’t suffer much from abs-tweak aching at the end
4 rounds( 1x26 reps pull through, 1x26 back n forth lungs, 26 reps cable machine row)
total rpe 7
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Get well soon!
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03-Jun-2019
abs-tweak from 24-May, feel better but still painful
movement
20 kg 1x20 RDL, 1x10 strict press, 5x5 front squat
40 kg 1x5 front squat
60 kg 1x5 front squat
75 kg 1x6 front squat
20 kg some bench press
60 kg 1x5 bench press
80 kg 3x3 bench press
45 kg 3x20 forward bent row
1 round sled (45 kg)
1 round sled +20 kg (65 kg)
4 rounds sled + 40 kg (85 kg)
total rpe 7
05-Jun-2019
abs-tweak from 24-May, feel better but still feel something
movement 40 min
heavy bag
20 kg 3x5 back squat
40 kg 1x5 back squat
60 kg 1x5 back squat
80 kg 1x1 back squat
90 kg 1x1 back squat
100 kg 1x1 back squat
110 kg 1x1 back squat
93 kg 1x6 back squat, weight shifted forward on the last rep
1 round farmers (65 kg)
4 rounds farmers (105 kg), grip slip on last round
total rpe 7
07-Jun-2019
abs-tweak from 24-May, much better but still feel something
20 kg 3x5 back squat, 1x5 single leg DL each side, 1x20 RDL, 1x20 OHP
40 kg 2x1 OHP
45 kg 2x1 OHP
50 kg 1x1 OHP
55 kg 1x1 OHP
60 kg 1x1 OHP, tangent pr - yeeey been awhile
55 kg 3x1 OHP
45 kg 3x20 bent forward row
40 kg 1x12 OHP
40 kg 1x3 back squat
60 kg 1x1 back squat
80 kg 1x1 back squat
90 kg 1x1 back squat
100 kg 1x1 back squat
110 kg 1x1 back squat, almost no feeling of abs-tweak
93 kg 1x5 back squat, didn’t max out due to blood donation before
1 round sled + 20 kg (65 kg) 24.3 s
1 round sled + 30 kg (75 kg) 25.4 s
1 round sled + 40 kg (85 kg) 35.0 s
total rpe 7, feeling really pleased with this, a little challenged but not run down
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estimated power output from 07-Jun-2019
P1 = c*(Mb + M1)/t1 = c*(91+65)/24.3 = c * 6.41
P2 = c*(Mb + M2)/t2 = c*(91+75)/25.4 = c * 6.54
P2 = c*(Mb + M2)/t2 = c*(91+85)/35 = c * 5.03
Thus, best power output at 75 kg (sled + 30 kg) and i assume that this is the level i should choose to train max power output
09-Jun-2019
abs-tweak from 24-May, much better but still feel something
20 kg 3x5 back squat, 1x20 OHP
40 kg 2x1 OHP
45 kg 2x1 OHP
50 kg 1x1 OHP
55 kg 1x1 OHP
60 kg 1x1 OHP, tangent pr
55 kg 3x1 OHP, however first attempt on 5th set failed
50 kg 2x20 + 1x15 bent forward row
40 kg 1x11 OH
70 kg 1x10 DL
110 kg 2x1 DL
130 2x1 DL
140 1x1 DL
150 kg 12x1 DL
3 rounds( 1x12 DB clean and press each side, panther/bear walk)
2x10 upside down push ups
total rpe 7
11-Jun-2019
CoC-T: R 17, L 15
11-Jun-2019
abs-tweak from 24-May almost recovered
20 kg 1x20 RDL, 1x20 strict press, 1x20 good morning, 3x5 back squat squat
20 kg 2x5 split squat each side, 1x5 thrusters
16 kg KB 2x5 oh squat
40 kg 1x5 back squat
60 kg 1x5 back squat
80 kg 1x1 back squat
90 kg 1x1 back squat
100 kg 1x1 back squat
110 kg 1x1 back squat
93 kg 1x6 back squat
1x4 2x18 kg db incline bp
1x4 2x22 kg db incline bp
1x16 2x26 kg db incline bp
1x15 1x30 kg db pull over
1 round farmer bar + 40 kg (65 kg)
4 rounds farmer bar + 80 kg (105 kg), close but no grip slip on last rep
total rpe 7
13-Jun-2019
coc-t: R 18, L 9
13-Jun-2019
abs-tweak from 24-May almost recovered
20 kg 1x20 RDL, 1x20 strict press, 1x20 good morning, 3x5 back squat squat
20 kg 2x5 split squat each side, 1x5 thrusters
40 kg 1x5 back squat
60 kg 1x5 back squat
80 kg 1x1 back squat
90 kg 1x1 back squat
100 kg 1x1 back squat
110 kg 1x1 back squat
93 kg 1x6 back squat
4 rounds( 1x26 reps 1x24 kg KB swings, 1x26 back and forth lunges, 1x13 fat guy pullups)
total rpe 7
15-Jun-2019
abs-tweak from 24-May, almost good
movement
20 kg 1x5 front squat
40 kg 1x5 front squat
60 kg 1x5 front squat
75 kg 1x7 front squat
20 kg some bench press
60 kg 1x5 bench press
80 kg 1x8 bench press, so close to 1x9
50 kg 2x20 forward bent row
50 kg 1x10 forward bent row
1 round sled (45 kg)
1 round sled +20 kg (65 kg) 23 s
1 round sled + 30 kg (75 kg) 24 s
1 round sled + 40 kg (85 kg) 30 s
1 round sled + 30 kg (75 kg) 32 s
total rpe 8
17-Jun-2019
heavy bag
movement
20 kg RDL, 2x5 back squat
35 kg 3x10 ohp
35 kg 2x10 push press
5x1 pull ups
50 kg 2x20 forward bent row
50 kg 1x12 forward bent row
50 kg 1x1 back squat
70 kg 1x1 back squat
80 kg 1x1 back squat
90 kg 1x1 back squat
100 kg 1x1 back squat
110 kg 1x1 back squat
93 kg 1x6 back squat, last rep not convincing
1 round farmers (65 kg)
4 rounds farmers (105 kg), several grip slips on last round
total rpe 8
gym was hot and i felt dehydrated
overall, felt 2 to 3 % weaker today
19-Jun-2019
training in own back yard
20 kg one sided farmers walk variations
20 kg 1x20 RDL, 2x5 back squat, 1x10 ohp
40 kg 2x1 ohp
45 kg 2x1 ohp
50 kg 1x1 ohp
55 kg 1x1 ohp
60 kg 3x1 ohp
55 kg 1x1 ohp
50 kg 2x20 forward bent row
50 kg 1x14 forward bent row
20 kg 5x1 back squat
40 kg 5x1 back squat
60 kg 1x1 back squat
80 kg 1x1 back squat
90 kg 1x1 back squat
100 kg 1x1 back squat
110 kg 1x1 back squat
total rpe 6
took it easy, partly because training at home and partly because i’ve been feeling like a wilted petunia since the farmers walk 17-Jun-2018
21-Jun-2019
20 kg 1x20 rdl, 3x5 back squat, 1x10 OHP, 1x20 good morning
40 kg 2x1 OHP
45 kg 2x1 OHP
50 kg 1x1 OHP
55 kg 1x1 OHP
60 kg 2x1 OHP
55 kg 2x1 OHP
40 kg 1x13 ohp
50 kg 2x20 + 1x16 bent forward row
70 kg 1x10 DL
110 kg 2x1 DL
130 2x1 DL
145 1x1 DL
155 kg 12x1 DL
1 round sled + 20 kg (65 kg) warming up
1 round sled + 20 kg (65 kg) 20 s
1 round sled + 30 kg (75 kg) 24.6 s
total rpe 7
DL technique felt really good except for the last rep where i forgot to brace, still went up tho
heavy DL takes me to a place where i forget things
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The abs tweak did disappear a couple of workouts ago? Yeah DL is really playing with the mind. I love them too.
Is that 12 singles or 12 reps you doing.