Time to get serious!

RidleyRider

I suppose things could be worse. No harm to work mobility for a while anyway.

siochain

Get well soon fella

Mr. Manager

Sorry to hear that RR. Get well soon.

RidleyRider

Tried a BW squat, wasn't happening. My right knee is killing me and my lower and upper spine are crippled.

It's gonna be a long road to recovery. Thanks for the kind words guys, much appreciated.

I think I'll spend some time in a pool next week and get back doing some pull aparts and do a dynamic warm up to see what ROM is like.

PT course in two weeks tomorrow, have to become more mobile.

RidleyRider

Rehab- Day 1

Followed Hanleys video or 'Fixing your crappy shoulders'. Something to be done regardless.

Stretched my pecs and got a ball in there.
Foam rolled my lats and triceps, got a ball in where needed.
Stretched and rolled my legs. Knee isn't playing ball at all.

I'd have gone through a dynamic warm up only for it.

RidleyRider

Days 2 & 3 of Rehab:

Lots of stretching, rolling and going through dome dynamic stuff. Shoulders feel great, lordosis isn't as bad- overall I'm grand.

Gonna hit the gym Monday and go through what I can. Can't fcuking wait.

RidleyRider

Rehab days 4 & 5:

Lots of rolling, stretching etc.. Did a pretty kick ass dynamic warm up.

Also got a Turkish get up with the 24kg KB- I underestimated the difficulty of it!

Can't wait to go back training this evening. Hopefully my strength hasn't gone too far backwards!

JJayoo

Wolverine healing powers

RidleyRider

JJayoo wrote: »

Wolverine healing powers

I'm going stir crazy, between work drying up and coincidentally getting injured at te same time I'm off my fcukin but here! All I've done is roll, eat, sleep and try to master protein pancakes which I can say, I just have!!

I said today if I could do the get up without being in any pain then I'll head back to the gym. I did it so I will:pac:

RidleyRider

Monday 27th Jan

Rolling, stretching etc..

Deadlift

70kg x 8
100kg x 6

115kg x 2 x 8

Bench

40kg x 8
50kg x 2 x 5

65kg x 3 x 8

Paused Bench

70kg x 2 x 3
60kg x 7- was wrecked after all the other sets.

Bent Over Rows

50kg x 4 x 8

Curls



Delighted to be back. Deadlifts were tiring more than heavy. Only one more week of sets of 8 and I'll be into some true strength sets.

Numbers are suggesting that when all 3 cycles end I'll end up with something like this;

Squat- 130kg
Deadlift- 165kg
Front Squat- 100kg
Bench- 90kg+ a little.

I'd be delighted with those tbh. Everything should be finished by March, all going well.

RidleyRider

Tuesday 28th Jan

Squats

40kg x 10
50kg x 8

72.5kg x 8
77.5kg x 8
90kg x 6
95kg x 6

Front Squats

50kg x 5
55kg x 5
60kg x 5
65kg x 5

Done. Extremely tired!

RidleyRider

Wednesday:

KB Swings

24kg x 45sec on/45sec off x 3

KB Press:

24kg x 3 x 5

Friday:

KB Swings:

24kg x 1min on/ 45sec off x 3

Press:

24kg x 3 x 6

RidleyRider

Mon 3rd Feb

AM in Urban Fitness

Bench

Bar x 10
50kg x 2 x 5
70kg x 4 x 4

Blech, just wasn't happening for me.

Pull Ups

5 x 5

PM

Bench- I wasn't giving up on it:pac:

Bar x 10
50kg x 2 x 5
70kg x 4 x 5
80kg x 2 x 2
60kg x 7- Max Paused.

Squats

Bar x 8
50kg x 2 x 5
65kg x 10
72.5kg x 10
77.5kg x 8
85kg x 8

Front Squats

50kg x 5
55kg x 5
60kg x 2 x 5- seriously fighting the last few reps.

Done. A bad day turned good.

RidleyRider

Weighted Chins

BW +12kg x 4 x 4
+16kg x 2 x 3

Loads of rolling etc..

A day of tekkers tomorrow with Hanley and maximal and sub maximal testing Friday morning and evening respectively during my PT. Looking forward too it.

RidleyRider

Today was an absolute mind fcuk. Ran through DL, squat and bench with Hanley today. Fantastic day, just so much info that makes so much sense when you put it into practise. Pumped to test tomorrow!

RidleyRider

Just a quick update. I hit a 135kg squat, 85kg paused bench and 150kg deadlift last Friday during testing. Delighted.

Missed today because I had physio and other stupid appointments that were needed for the accident etc..

Gonna hit some GVT for the foreseeable. Rep PR's are gonna be flowing!

RidleyRider

Haven't really trained other then a few bits and bobs in elite. One thing I am though is a fcuking ninja!

Saying that I did this Saturday,

Squats:

Warmed up

AMRAP in 5mins

85kg x 47

I got the first 12 handy out in about 40sec then another 6 after a few sec break. Then blocks of 5 x 4. Then 3 x 3.

Pump was crazy!

5rm testing tomorrow.

RidleyRider

Tuesday 18th Feb

Warm Up

Dynamic stuff..

A1)Squats

100kg x 8 x 3 30X0

B1)Row

50kg x 4 x 8

B2)Inc. DB Press

24kg x 4 x 8

B3)SLDL

50kg x 4 x 8

C)Barbell Complex

3 rounds @ 42.5kg.

Row x 5
Jump Shrugs x 5
Front Squat x 5
Press x 5
GM x 5

D)Paloff Hold & Press

30sec hold & 15sec press.

Great session. Beginning to put into practice what I'm learning in the PT. Tempo stuff is fcuking killer. I'll work at it till I get to 115kg for 6 x 3.

RidleyRider

Wednesday 19th Feb

Warm Up

Dynamic stuff..
Sprinting drills..

A)Bench

70kg x 5 x 3

B1)KB Swings
24kg x 4 x 10

B2)Dips

4 x 6

B3)DB Push Press

20kg x 5 x 8

C1)Pushdowns

Black Band x 4 x 12

C2)Lateral Raise

8kg x 4 x 12

C3)Ab Wheel

4 x 8

JJayoo

Still bulking?

RidleyRider

JJayoo wrote: »

Still bulking?

Kinda. Mostly maintainace.

RidleyRider

Did some density training with the PT gang today. Mix of dips and chins. 10mins on the clock to do max reps/sets as you can. Faired out with 38 of each. I was knackered from bench yesterday but it was awesome! Definitely something I'm gonna retest at some point.

RidleyRider

A brilliant day learning weightlifting with Hanley! Best day I've had in Elite so far. Worked up to a 45kg snatch and a 70kg clean. Delighted even though it ain't much, it's something I'm gonna train in the upcoming!

RidleyRider

Strongman training:

Tyre Flips(300kg) 3 x 4
Farmers- 70kg x 3 x 40m
Prowler Push- 70kg x 3 x 80m

Following pushing the prowler, I puked:pac: 60sec, 90sec and 150sec rest respectively.

Alf Veedersane

RidleyRider wrote: »

Following pushing the prowler, I puked:pac: 60sec, 90sec and 150sec rest respectively.

Why did you time the intervals between puking?

RidleyRider

Alf Veedersane wrote: »

Why did you time the intervals between puking?

I didn't, they were the intervals for each exercise but I forgot to add them in. But they were roughly the puking intervals too:pac:

JJayoo

LOL prowlers are cruel things

RidleyRider

JJayoo wrote: »

LOL prowlers are cruel things

It was originally supposed to just be 40m but our tutor doubled it:pac:

RidleyRider

So I've qualified! What's next? Well I'll never be fully qualified if you ask me, I'll never know enough and I'll never know the most but I'm happy striving towards knowing more each day.

What's next for me? Well getting out there really! I've had loads of ideas and have been in contact with quite a few people- all seems positive. I've set myself goals to achieve for the month and I WILL make them.

Can't wait to get back training in a proper routine. Watch this space!

Ant11

Congratz dude.