wow that sucks.. hope you recover soon man.. could be a nerve thing too..
Miami: not likely to have been a nerve thing. Plus it is better now.
Philo: It is mostly better. Definitely a minor strain, just one of those strains you really notice because you can't sit or sleep comfortably (same as cracked ribs).
I actually have felt like training the last couple of days but have had to rein myself in so that I don't do something stupid (mmmmmm deadlifts). I've tried doing a few slow sets of pullups and they feel fine. I'll give it another day and I'll get back into things. Probably do upper body so that I don't load up the spine straight away. Then I might do some single leg stuff for a week.
I've also been contemplating doing either 20 rep squats or perhaps adding in a couple of sets of higher rep (15-20) stuff after the main exercises.
^^ Yeh I've decided to implement some ME/DE style training and add some supporting exercises in the 15-20 rep range for the joints.
Warmups - needed these, it was quite chilly, even though I had been doing some woodworking.
Bench - changed my setup again and was much more solid
PV: Well it seems like the back is 100% now. Probably not, but this evenings session felt fine even though I woke up stiff this morning.
Lionheart: Thanks. It felt good and the ME with the working sets between 80% and 95% seemed to work better than a whole heap at the same weight.
Tonight was pretty decent with squat ME and hammy DE.
Front squat (warmups done with each Clean)
8 sets of
these were easy for the first 5 sets then they got serious.
Donkey calf raise
DB Lunge - 15kg db
Not exactly lifting music, but it was playing while I was stretching.
PV: They felt better doing them this way. Really popped them. Going to keep doing the 5 sets above 80% but not all at the same weight.
Miami: 140kg is the goal for sometime soon. I'm guessing it will take about 4 weeks, maybe 6.
Tonight I did speed work on upper body. I think I got the floor presses too light and the chins about right. I was afraid the chins were too heavy so I went a bit lighter on the presses. Oh well, first time I've ever done floor presses.
Snatch - always fast
Snatch Jerks - always fast
65kg x2 8 sets
Chins - fast as possible
30kg x2 8 sets
Floor Presses - fast but felt a little slow and light
75kg x2 8 sets
Thick bar DB rows
Plate tricep OH ext
DB lateral raise
Thick bar hangs
I was listening to the longer version of course.
^^ I'm not sure I explained clearly.
The felt slow in comparison to my chins and jerks. I think that it was the short ROM so you are catching/stopping at the top almost at the same moment as starting. So it didn't feel like they had long enough to really get moving.
Next time I'll go through a range of weights and just see, may video it (although it has been too dark to do that lately) to check speed or each.
On a different note; woke up this morning and my ribs are sore and my knee hurts again. Spent the day on the road and slept on a really hard hotel mattress. Almost feel back to where I was last week.
I also dropped by my old hardcore gym last night. :crymeariver: It has become a "Fitness Centre"!!!! :crymeariver: They still have some of the squat racks and big DB's but that has been marginalised a bit. The new owner is a former BBer and PLer so he has got a section for that, but the rest is pure chrome and fern.