S&S - 2018 goal 40kg

NoILSteve

Triple-Digit Post Count
10/16/18

Everything feels better today, but not 100%. Still going to tread carefully, but I was able to get a good, pain free session in.

WU:
16kg snatch x 5/side
16kg windmill x3/side
Monster band walks
x3

40kg 1H swings 10 x 10

40kg TGU x 10

No timer for this one. Just putting in work.
 

NoILSteve

Triple-Digit Post Count
10/22/18

Last week I messed up my back. It was already bothering me, but I then got a flat tire on the way to work and I had to change it FAST so I could still make it to work on time. In the midst of changing it I did everything wrong. Bending, lifting and twisting all at once. That night when I got home, I stepped out of my car and almost collapsed with 10/10 pain shooting into my leg =(

I'm not new to disc issues, I've ramped up my chiro and have been taking it easy. The pain now is only about a 1-2/10, but I'm going to nurse it for a while.

Yesterday was my first workout and it consisted of pullups, bicep curls, pushups and a long walk. I'll slowly add movements in over the next couple of weeks, but no spinal loading and no swings yet...

I'm thinking of a hypertophy cycle for a few weeks of old school bodybuilding stuff. Slow and steady....
 

Strong Rick

More than 2500 posts
Last week I messed up my back. It was already bothering me, but I then got a flat tire on the way to work and I had to change it FAST so I could still make it to work on time. In the midst of changing it I did everything wrong. Bending, lifting and twisting all at once. That night when I got home, I stepped out of my car and almost collapsed with 10/10 pain shooting into my leg =(
That sucks man.... get right first than come back stronger!
 

NoILSteve

Triple-Digit Post Count
10/26/18

A1) BP 185 x 5, 5, 5
A2) Face Pull 40 x 15, 15, 15

B1) Incline DB Press 50 x 10, 60 x 10, 70 x 10
B2) One arm DB row 50 x 10, 60 x 10, 70 x 10

c) one arm DB lateral raise 20 x 10, 10, 10


10/28/18

WU
24kg GSQ x 5, 5, 5
24kg TGU x 6
24kg DL x 8

A1) Pullips 5, 5, 5, 4, 1
A2) Diamond pushups x 12, 12, 12, 12

B1) One arm barbell curl x 8, 8, 8
B2) DB overhead tricep extension 40lbs x 10, 12, 12

c) 40lbs DB curl x 10, 10, 10
c2) Isometric wall push :30, :30, :30

Just doing what I can right now. It was good to do some GSQ and TGU's in my warmup with no issues. I added in a set of KB DL to start activating those low back muscles and the hinge pattern because they have both been dormant for a couple of weeks.
 

NoILSteve

Triple-Digit Post Count
11/5/18

2H swings 32kg x 10
6 sets

32kg TGU x 10

hip belt squats 90 x 12, 180 x 12, 270 x 12

First time swinging the KB and doing some lower body work. No pain with any of it, but I can still tell i'm not 100%. My right leg feels weak and disconnected from my body.

I was able to get some hotel workouts in last week, nothing to write home about, just some machine work.
 

NoILSteve

Triple-Digit Post Count
12/4/18

I'm BACK! I've been staying active, but mostly BB type workouts and a lot of rehab stuff. I've been slowly incorporating swings back into my training without any setbacks, so today was my first time with 1H swings since the injury.

Warmup:
OS resets -- my new go to warmups, which have helped my back tremendously.

32kg 1H swings 10 x 10 EMOM

32kg TGU's x 10 EMOM

Ahhhh felt so good. My cardio took a big hit but I'm sure it'll come back with some consistent work. For right now my plan is 2 days a week of S&S slowly building back up. My other training days I'll maintain some of the hypertrophy work I've been doing. I've mostly been working my lower body with sled work and avoiding any spinal loading. I am going to continue with this as I find the sled work very enjoyable and functional.

I'm looking forward to catching up on everyone's logs.
 

NoILSteve

Triple-Digit Post Count
welcome back !
Thanks @Strong Rick !

12/5/18

No ill effects from yesterdays session, so onward and upward!

Warmup - OS resets

a) Sled push followed by sled pull 20 yards each direction 180, 180, 230, 230

b1) Hip belt squat 180 x 12, 270 x 12, 360 x 12
b2) Calf work

c) battle ropes tabata style -- working to get my cardio back

In between sets of sled work I did the monkey bars! That was a fun challenge.
 

NoILSteve

Triple-Digit Post Count
12/6/18 Push/Pull day

Warmup OS resets

a1) Bench press 200 x (2,3,5), (2,3,5)
a2) TRX W's x 20, 20, 20, 20

b1) Incline DB press 55 x 10, 65 x 10, 75 x 10
b2) 1 Arm row 55 x 10, 65 x 10, 75 x 10

Abwheel 3x10
 

NoILSteve

Triple-Digit Post Count
12/9/18

WU: OS resets

a1) 40kg TGU (L/R)
a2) 40kg 2H swings x 7
4 rounds. FElt good to get some work in with 40kg. Not sure Im ready yet to 1H swing it, but I'm hoping to get back to that soon.

b) Wt. pullups 10lbs x 5, 5, 3, 2, 1

c1) One arm Barbell curls x 10, 10, 10
c2) Tricep kickback 15lbs x 15, 15, 15
Chasing the arm pump. I've been doing the one arm BB curls for a while now, my arms have really responded to them. The added stability component to the movement really gets the arms firing!



Later in the day playing with the kids in the basement did the first part of the TGU to the elbow with 32kg for 8 reps on each side.


12/10/18

45min walk in the brisk 35 degree sunny day we are having today.
 
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