Sometimes a Great Notion

[markthetwisted]

03/01/2016

Jump rope
50 jumps x 9
150 jumps x1

04/01/2016

Squat
2x5 bar
1x5 60kg
1x3 100kg
1x1 130kg
1x5 145kg
2x5 140kg

Press
2x8 bar
1x3 50kg
1x1 60kg
1x5 65kg
2x5 60kg

Power Cleans
5x3 60kg. Still pish at these.

Weighted Chins
3x5 23kg
Chins
10

Jump rope
10x100 jumps 30s rest.

Now that basic training starts tomorrow for me, I'm gonna lift on Monday and Thursday, and run/be beasted on a Tuesday, and Friday Saturday Sunday. I hope to maintain some of my meagre strength doing this for the next 6 months, after that I'll reassess things. I'm starting with The 6week cycle thing Andy Baker emailed out a wee spell ago, however I'm going to be flexible and realistic about what I can actually achieve between now and June.

[markthetwisted]

05/01/2016

Press ups best effort 2 mins
76
Sit ups best effort 2 mins
61

1.5 mile run best effort
10.02 mins.

[markthetwisted]

07/01/2015

Deadlift
2x5 70kg
1x3 110kg
1x1 140kg
1x1 150kg
1x5 160kg
2x5 150kg

Bench
1x5 bar
1x5 60kg
1x3 80kg
1x1 90kg
1x5 100kg
2x5 92.5kg

Squat
2x5 bar
1x5 60kg
1x3 100kg
2x5 120kg

Pull ups
2x10
1x7

[markthetwisted]

I'm back!

Bodyweight of 73kg
Haven't lifted regularly since beginning of new year, and carrying a bit of a shoulder injury, which started as a niggle and I'd now full scale limiting anything I do.
Lifted last Thursday and Friday.
Really just a strength test.
Squat 150kg for 1
Deadlift. Got 165kg for 1
Bench 105kg for 1. (This hurt like fuck)
Press 65kg for 2. (Very painful also)
Power Cleans 60kg some easy triples
Pull ups no go. Can't hang, it kills.
Chins. Got 10. But sore.

So today is Monday. I'm gonna do a mini LP for a week or 3-4(see how long it lasts). Gain some weight. Hopefully unfuck my shoulder.
On the other side of things in knocking out 6 minuteish miles over undulating terrain.
Overall I'm quite a bit lighter, a little weaker. But more broken.

[markthetwisted]

07/03/16

Squat
2x5 bar
1x5 60kg
1x3 100kg
1x1 120kg
3x5 130kg
Pain in my left leg, around my knee during sets 2/3, shoulder pain minimal. Holding a cup of tea sore. Quick couple of sets.

Bench
2x5 bar
1x5 60kg
1x3 80kg
3x5 90kg
All sets except work sets hurt my shoulder alot. I think a slight grip adjustment caused the pain to ease. But maybe not. Still felt weak on the lift. And as if I was adjusting to not hurt.

Deadlifts
1x5 70kg
1x3 110kg
1x1 140kg
1x3 160kg
1x5 140kg
Prob started too heavy on these. I'll push up in triples, then singles and then drop to 5s. No pain in the shoulder.

Chins
10, 7, 8. No pain

Went to the docs this morn, she reckons suprinatus inflammation/calcification/tear. I'm not sure. She prescribed anti inflammatory meds and rest. I'll take the meds

[markthetwisted]

09/03/2016

Squat
2x5 bar
1x5 60kg
1x3 100kg
1x1 120kg
3x5 132.5kg
No shoulder pain.. Nearly.

Press
1x5 bar
1x5 40kg
1x3 50kg
1x1 55kg
3x5 60kg.
Discomfort. Not pain.

Weighted chins
+10kg
10, 6, 5, 4.

An OK session. Taken the anti inflammatory meds, but not needed the antacid ones yet, usually anti inflammatory stuff kills my stomach.

[markthetwisted]

10/03/2016

Run
3 miles. Nice steady. 20ish mins.

11/03/2016

Work gym
Squat
2x5 bar
1x5 60kg
1x3 100kg
1x1 120kg
3x5 135kg minimal shoulder pain.

Bench
3x5 bar wondered if I shouldnt bench...
1x5 60kg
1x3 80kg
3x5 92.5kg slightly more pain. But no more than reaching out.

Power Cleans
1x3 60kg
5x3 62.5kg
These are always first to go. I NEED to keep them in. No pain.

Decent enough week to return to. Minimal Doms. Feel a little trashed tonight. Today was busy at work, with a few firecalls in the morn, and them getting everything ready for the national car wash thing we do every spring. Itll be horribly busy tomorrow. I'll wash left handed to protect my gimpy shoulder.

[markthetwisted]

14/03/2016

Squat
2x5 bar
1x5 60kg
1x3 100kg - felt like a billion ton!
1x1 120kg
3x5 137.5 kg good solid form. Good squats. Minor pain.

Press
2x5 bar
1x5 40kg
1x3 50kg
1x1 55kg
3x5 61kg struggling to shrug this up at the top.

Weighted Chins
12.5kg - 10, 8, 7. No pain.

Reasonable session, powered by birthday cake. Had a busy nightshift the night before(at this Firefighters tackle blaze at former psychiatric hospital) and didn't get much sleep today, so happy with this session.

[markthetwisted]

15/03/2016
Run 2.7miles
5x100m hill sprints

[markthetwisted]

16/03/2016

Squat
2x5 bar
1x5 60kg
1x3 100kg
2x5 110kg

Bench
1x8 bar
1x5 60kg
1x3 80kg
3x5 95kg

Deadlift
1x5 70kg
1x2 110kg
1x1 140kg (felt like I was pulling a fucking train!)
1x1 155kg (was ok)
1x3 165kg
1x5 140kg

Went for light squats tonight, I actually could have managed the 3x5 140kg, but decided to stick with the 80%, mainly due to my run yesterday.
My shoulder still feels beat up, but is def better than a few weeks ago. I've been taking anti inflammatory meds and thats it.
I'm toying with the idea of getting back on creatine and protein powders again. If I can be bothered with the shopping around and finding a deal. First I'll maybe clean up the diet and increase regular food consumption.