Bring The Pain!

banshee_bones

Last night in Ironside

Warm Up, spent some quality time with the foam roller

Shoulder Rehab Circuit

Bench
20kg x 5
20kg x 5
22.5kg x 5

Front Squat
20kg x 5
20kg x 5
30kg x 5

Facepulls
x10
x10
x10

The pain/impingement in my right hip has come back with a vengence past few days, now my left is also bothering me. Been throwing in some couch stretches of late which helped but even really thourough warm ups arent enough for it to be a non issue, would still feel it on goblet squats etc. Think I will have to see Emma about this, we only spoke briefly about it when I saw her about shoulder mobility stuff.

banshee_bones

Tonight

Warm Up

Facepulls
3 x 12

Tricep Pushdown
3 x 8

Bench
20 x 5
20 x 5
25 x 5
26 x 3-PR had no safeties or spotter so had to rerack for a min ..had the fear!
26 x 2

Front Squat
20 x 5
30 x 5
35 x 5
37.5 x 3-PR
Decided to stop being a lil bítch..
37.5 x 3
40 x 1

russian twist 2 x 8 w 6kg
bicep curls 2 x 8 e/s

db swings..couldnt find the kb

12kg

3 x 15

Happy with today

Nervous Wreck

3 PRs? Sound.

banshee_bones

Last night in Ironside

Was in tatters after the previous session so kept it short.

Rehab Stuff

Push Press

15KG
x5
x5
x5

Bench

20KG x 5
25KG x 5
25KG x 5

Curls
x8
x8

banshee_bones

Physio this afternoon with Emma.

FAI, labreal inflammation, glutes not firing. Apparently it's common enough in lifters and it's good I got to it now rather than it turning into a labreal tear. Lots of work to do, need to take it easy on the squats for a while, deadlift off blocks, but its mostly dependant on pain levels so hopefully it wont interfere too much! but i'm mostly happy that I wasnt imagining the on-again-off-again hip discomfort

banshee_bones

Today

sum kore
sum cardio

got a mad notion to go for a run, well that notion lasted all of oooooohhh 2k...thats my cardio done for the next while at least

roll on deadlifting tomorrow!

banshee_bones

Today

warm up

Hip rehab

Push press
15x5
20x5
22.5x 3-pr

Deadlift
50x5
60x5
70x5
70x5

Was going to do another set but had to leggit coz the rugby had started

banshee_bones

Tonight

Rehab and foam roll
warm up

FacePulls
x12
x12
x12

DB lying press
x8
x8
x8

SQUAT
front... 20 x 5

Decided to see if all this shoulder rehab was working....

Back Squat
20 x 5
20 x 5
30 x 5
30 x 5
40 x 5- PR

db curl
x8
x8

Db swing and some clean n press

mostly tried to work on my swing technique.

Very happy with the squats, thanks to Davey C for the pointers.

banshee_bones

Tonight

foam roll, rehab etc
warm up

Back Squat

20x5
30x5
40x5
45x5-PR
50x5-PR
52.5 x 2...stopped here because i was getting a bit of a sharp pinchy pain in my shoulder blade.

Bench

20x5
25x5
27.5x4-PR
27.5x3
27.5x3

DB Rows
12kg

x10 e/s
x10 e/s

Wasnt expecting the Bench pr tonight so that was a nice surprise, prob have more but without a spotter it wasnt happening!

banshee_bones

Today @ SDSC

full hip rehab circuit

Squat

15x5
25x5,5
30x5
35x5
35x5

Strict Press
15
x5
x5
17.5
x5
x5

RDL
15x5
25x5
35x5
35x5

Stretch

banshee_bones

Tonight

rehab stuff
foam rolling

Squat

(20x5)
(20x5)
30x5
35x5
37.5x5
40x5
40x5

Bench

20x5
20x5
25x5
26x4
26x4

DB Row
14KG
3 x 6 e/s

Russian Twist
10KG
x8
x8

Felt good to up the weight on the db row and russian twist

banshee_bones

Been in a fair amount of pain since Tuesday night with my left hip, physio reckons labreal inflammation in both hips now and said no squatting allowed while this continues. Spent all this time working on getting my shoulder mobility sorted to a point where I can back squat only to have to deal with this shit now. Beyond frustrated tbh.

banshee_bones

Tonight at SDSC

worked up to a 75KG x1 deadlift

sum push presses

Eddie Rockets

foam rolling

alcohol

happy bank holiday weekend everyone

banshee_bones

Today @ SDSC

Warm up
Hip rehab stuff

Bench
20x5
20x5
25x5
27.5x5- i think this could be a rep PR
30x5-PR
32.5 x1... That settles the 1RM question

DB Rows

12.5kg
8 e/s x 3

Russian Twist
10kg
x8 e/s x 2

Really happy with the new bench prs

Dotcomdolly

Well done!

banshee_bones

So..woke up this morning for the first time in a week without hip pain (yay!)

a.m

hockey ball and foam roller to the usual suspects

p.m

pvc pipe to itb's,tfl, glutes,quads etc. Felt really good after that..
Usual rehabby warm up stuff.

Bench

20x8
20x5
25x5
25x4

Front Squat

20 x 5
30 x 5
40 x 5

DB Row
12kg
6 e/s x 2


Bench just wasnt happening today...squatting wasnt planned atall but when i got a box and did a few bw warm ups and there was no pain i just went for it and said id see how it goes...stopped because i probably shouldnt be pushing myself after not being able to squat for a week and i should save my stupidity for testing in a few weeks. :pac:

banshee_bones

Team Gym Try-Athalon

Row: 4K
Run: 6K
Bike: 10K

I Did the Bike for our team and got 26:45.... lads said it was a good effort for someone who didnt train for the event and in general doesnt do cardio :pac:

banshee_bones

Tonight in Ironside

Full Hip Rehab Circuit

Deadlift

40x5
40x5
50x5
50x5
60x3
70x3
80x1- PR

Been wanting that one for a while now so pretty happy with it, was slow coming off the ground but then it was all good.
Food today was the cleanest its been in an age and i got my full protein intake aswell.

Great day for food and training

banshee_bones

Yesterday in SDSC

Full Hip rehab circuit

Back Squat

20x5
20x5
20x5
30x5
40x5
50x3
40x3
40x3

Bench

20x5
20x5
22.5 x5
30x2
30x2

Really busy week at work with evening events so couldn't train, ended up going a bit mad with the squats and in DOMS city today as a result!

banshee_bones

Yesterday in SDSC
Hungover
warm up

Front Squat

up to 40 for 5

Bench

15kg
x8
20kg
x8
25kg
x8
30x0
27.5kg
x2


no good can come from hungover training. having not trained all week due to work commitments didnt help either. serious lack of hip rehab aswell.

banshee_bones

Today at SDSC

hip rehab
warm up

Squat

15KG X 10
20X5
25X5
35x5
45x5
50x3
60x1- PR
60x2

Russian Twist
5kg
x10
x10
10kg
x8
x8

RDL
30KG
X12
X12
X12
X12

DB Row
12.5kg

6 e/s
x3

howtomake

Congrats on the PR. What's the hip rehab you're doing? I'm assuming you got it from Emma?

banshee_bones

howtomake wrote: »

Congrats on the PR. What's the hip rehab you're doing? I'm assuming you got it from Emma?

Cheers, yeah its Emma im going to, i went in presenting with a niggle in my right hip and she said it was an impingement (fai) and gave me a full circuit of stuff to do and then after a couple of weeks it cleared up and then out of nowhere my left hip started acting up even worse than my right hip ever did. Its been giving me serious grief so on the rare occasions im not in pain i just have to go for it!

banshee_bones

Tonight in Ironside

Hip rehab

Erg
500m x 3
Time
2:32
2:26
2:24

Squat

20x5
20x5
20x5
30x5
40x5
50x3

banshee_bones

Today @ SDSC

hip rehab
shoulder hehab
warm up

erg
500m
2:16
2:16

Squat
20x3*
20x5
30x5
40x5
50x3
60x1
65xF

DB Row
10KG
8 e/s
x5

Russian Twist, feet elevated
5KG Plate
8 x 3

*threw in a set of bicep curls to see if it would help

First time i have ever failed a squat, thankfully had a spot but i let out such a noise i believe i scared them both,they thought i had injured myself!

banshee_bones

Tonight:

warm up
hip rehab


erg
500m
2:20
2:20

Squat

20x5
30x5
40x5
40x5
45x5

Deadlift

40x5
40x5
50x5
60x3
60x3
70x1
70x1
70x1

Facepulls
x12
x12
x12

Bridging
10KG

banshee_bones

Today @SDSC

hip and shoulder rehab

Squat

15KG x 10
15KG x 5
25KG x 5
35KG x 5
45KG x 5
47.5KG x 5

Bench
20KG x 10
25 x 3
25 x 5
25 x 5
27.5 x 3

Tricep Extensions
5kg plate
x10
x10

DB Row
12.5kg
x6
x6

Russian Twist
10kg plate
x5
x5
x5
x5