-
03-22-2020, 05:35 AM
#541
Sunday 22.3.2020
Time flies.
Again, I will try to pick up this log. I have been active, but as the recovery is rather slow I have not had much to say.
My hip is doing well, I even play some soccer with my boy now and then. I have been doing squat sets of 8-10 reps with 85 Kgs and every second week sets of 5 reps with 95-100 Kgs. This is basically what I do now for the foreseeable future until I have some more opinions and check ups on the condition of the hip. Also I pull lighter deadlift of about 120-130 Kgs for reps of 8-10. I interchange this every second week with Romanian deadlifts of 90-100 Kgs.
The left arm is still lacking muscle in the lower triceps area, and being now three years since the disc so to say slipped, I assume it will not recover 100% any more. I am now doing bench presses with 90 Kgs and sets of 3 reps (first rep from a stop however), slowly working upwards. The bench press suffered tremendously from this injury. I pressed overhead 60 Kgs for the first time in three years the other day, so that lift has recovered much better. Another exercise which actually is back to normal is the dumbbell row, no problem with sets of 10 reps with 45 Kgs, which I honestly cannot remember doing even before the slipped disc. I do reps of 10 with 38 Kgs of lying triceps extensions, which is also much compared with the BP, almost back to normal.
The training is now generally three times per week, legs one day, bench one day and overhead press one day. I have also added a short heavy bag session now and then for aerobic works and also it feels good to hit something occasionally. This took me some thinking to get the bag up in the garage as in the past it vibrated the whole house. But with a couple of looser springs I have now found a way to train with it without keeping the rest of the household up to date with straights and hooks.
My weight is close to 90 Kgs, and this I would maybe be wise to get down a couple of Kgs. One reason is the beach form and the other that if I loose let's say 3 Kgs, I could add 5KGS on squat and deadlift without stressing the hip joint.
Trying to start updating the log now.
Last edited by Matti; 04-14-2020 at 01:46 PM.
-
03-22-2020, 11:43 AM
#542
Sunday 22.3
Squat 2x8x85, 1x9x85 Kgs
Romanian DL 2x8x100 Kgs
Abs 1x25
Pullups 1x7
-
03-25-2020, 01:40 PM
#543
Wednesday 25.3
BP 2x3x90, 1x4x90 Kgs fail
1x6x82,5, 1x5x82,5 Kgs
Lying tric. ext. 3x8x41Kgs
Dumbbell row 2x10x45 Kgs
Actually failed the last heavy rep. This is unusual. It did not feel that heavy so I went for a fourth rep. The safety bars were in place so no problem.
-
03-30-2020, 06:21 AM
#544
Friday 27.3
Heavy bag 6x3 minutes
-
03-30-2020, 06:28 AM
#545
Sunday 29.3
OHP 2x5x50, 1x6x50 Kgs
Cable woodchopper 2x20
A number of pullups in between the chops
I finally bought a wall mounted pullup rack as pullups have been a weak area always. If I could lose a couple of Kgs I try and aim for a set of 20 reps this year.
-
04-01-2020, 09:17 AM
#546
Tuesday 31.3
Heavy bag 7x3 minutes
Pullups
-
04-03-2020, 06:31 AM
#547
Thursday 2.4
Squat 2x5x95, 1x6x95 Kgs
DL 2x8x125 Kgs
Abs 1x25
Pullups 1x8
-
04-05-2020, 10:36 PM
#548
Sunday 5.4
OHP 2x3x55, 1x4x55 Kgs
Bent over Lateral raises 3x8x13 Kgs
Wood choppers 2x20x36Kgs
Pullups
-
04-07-2020, 11:49 PM
#549
Tuesday 7.4
BP 2x90 Kgs
3x5x82,5 Kgs
Lying tric. ext. 3x8x31 Kgs
BP, one 10 Kgs plate only 3X8x30 Kgs
Chin ups 3x5
The BP felt heavy today so I did not even try for a third heavy set. Now, since basically everything else is moving except the bench press I might as well try some other tricks, like this one sided bar load. 10 Kgs actually felt OK to start with and next week I try to add some. Also not that easy for the right arm.
-
04-09-2020, 06:57 AM
#550
Thursday 9.4
Squat 2x8x85, 1x9x85 Kgs
RDL 2x8x100 Kgs
Abs 1x25
Chinups 1x7, 1x6
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules