patrickmeniru Posted February 4, 2014 Author Share Posted February 4, 2014 Been a really long while since I was last active on the GripBoard - I had an accident in September and ruined by shoulder, which has not healed well at all and is still giving me trouble. Thankfully I now seem to be on the right track and have been able to start training again recently.I lost a lot of strength, particularly my hands - I decided to deadlift for the first time in months and could barely lift 160kg. My legs and back felt plenty strong enough, but my hands just kept unravelling even with a mixed grip, not something I'm used to at that weight at all. Because of my shoulder, the only training of note that I'll be doing anytime soon is lower body stuff. Since I stopped doing athletics in 2010 the discrepancy in strength between my upper body and legs/lower back has become a bit embarrassing - hopefully the next few months as my shoulder recovers (hopefully) will allow me to bridge the gap somewhat. I'd like to hit 6 x 10 reps 100kg full-ROM (not quite atg) reps soon, and then I'll assess where to go from there. Dead-lift wise, think I'm good for 200kg+ for at least a single but until I sort my grip out it's hard to know where my base strength is. Would like to rep 200kg for sets. Look forward to catching up on everyone's progress, noticed that Chez in particular has been killing it as always. Pat Quote Link to comment Share on other sites More sharing options...
Chez Posted February 7, 2014 Share Posted February 7, 2014 Very sorry to hear about your accident and injury. Good luck in your training and rehab. Its nice to see you posting again. Quote Link to comment Share on other sites More sharing options...
Electron Posted February 8, 2014 Share Posted February 8, 2014 Welcome back, Pat. Wish you a speedy recovery of health and strength. Work around the injury and you'll be stronger than you had been in the past. Good to have ya back. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted February 9, 2014 Author Share Posted February 9, 2014 Welcome back, Pat. Wish you a speedy recovery of health and strength. Work around the injury and you'll be stronger than you had been in the past. Good to have ya back. Thanks Yori, I see that you've been making some pretty impressive progress in all aspects of strength over the past months - keep up the great stuff! Hopefully I'll be able to take a leaf out of your book and make some gains of my own. Very sorry to hear about your accident and injury. Good luck in your training and rehab. Its nice to see you posting again. Thanks Chez, congrats on your 3.5 CCS, absolutely awesome! Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted February 11, 2014 Author Share Posted February 11, 2014 09/02/14 Some light squats - still working hard on my form. Through a combination of lack of greasing the groove over the past 4 years, lack of ankle mobility and poor hip mobility, I have a tendency to let my chest collapse and turn a squat into a horrible hybrid leg press/good morning. 4 x 10 squats full ROM w/60kg 4 x 10 bicep curl to shoulder press w/14kg dumbbells* 4 x 10 pushups* 3 x 5 narrow grip pull-ups* *note that this is a big step for me in terms of shoulder re-hab, first time I've managed anything like this without pain for a long time. 11/02/14 2 x 8 squats w/60kg 1 x 4 squats w/90kg 5 x 8 squats w/100kg 1 x 10 squats w/90kg Still feeling slightly uncomfortable in the squat - using 2.5lb plates under by heels to allow me to hit depth. Some sets, one rep (often my 7th or 8th rep) would feel by far the easiest - which tells me I'm still not hitting the right groove much of the time. Hopefully once I get it down and stop having to consciously watch my form so much, I'll make good progress with the weight. Finished off with a few lunges and jumps. Also did some shoulder re-hab work - mainly arm circles holding a 2kg dumbbell as well as a few pushups and pull-ups. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted February 15, 2014 Author Share Posted February 15, 2014 15/02/14 Deadlift today, my third session since my return to the gym and a big improvement on my first attempt where 160kg was a massive struggle - guess a certain level of hand-strength returns fairly quickly with resumed training. Deadlift: 1 x 10 w/60kg 1 x 8 w/90kg 1 x 4 w/ 130kg 1 x 1 w/150kg 1 x 1 w/190kg 1 x 1 w/200kg 1 x 0 w/200kg (broke inertia, but couldn't get it more than 3" off the floor) 3 x 3 w/180kg 3 x 3 w/160kg Did a few vertical jumps and a few glute bridge raises and ab-crunches and some shoulder re-hab to finish up. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted February 16, 2014 Author Share Posted February 16, 2014 15/02/14 Light workout - mainly shoulder re-hab work, face-pulls, lateral raises, arm circles, plank with straight arms etc. All using bodyweight or very light dumbbells (e.g. 2-3kg) 3 x 20 shrugs w/20kg plates 3 x 25 crunches on decline bench 3 x 3 finger assisted pull-ups right arm 25 minute jog Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted February 17, 2014 Author Share Posted February 17, 2014 17/02/14 Warmed up with a jog, some static stretches and a few dynamic ones. All squats done barefoot, but with a 1.25kg plate under each heel to allow me to get good depth. Stance slightly wider than shoulder width. Took 4 minutes between sets from the first set of 100kg onwards. 1 x 10 squats w/20kg 2 x 10 squats w/60kg 2 x 10 squats w/100kg 1 x 8 squats w/100kg (wanted to get another set of 10 but didn't have a spotter so played safe) 1 x 1 squats w/100kg followed by 1 x 10 w/80kg (felt odd sensation in hamstring, so reduced weight) 1 x 10 squats w/80kg 1 x 5 squats pause for 3 seconds in the hole, 1 x 7 jumping squats, 1 x 10 squats reps as fast as possible w/50kg to end (1 set). 3 x 10 prone hamstring curls w/50kg 3 x 10 leg press 2/3 ROM narrow stance reps w/80kg 3 x 10 leg extensions w/52kg Some medial glute work and a jog home. Happy to have got back to 10 x 100kg - used to be very easy for me to get that, so it was a bit dispiriting not to be able to do it at all. If I feel good next session I will jump to 120kg and try for 5 sets of 6 reps, if not I'll shoot for the 3 sets of 10. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted February 18, 2014 Author Share Posted February 18, 2014 18/02/14 Some shoulder rehab, and some finger assisted pull-ups (right arm only). Then stretched and massaged forearms - right forearm is starting to feel a bit sore around the elbow, I've been relying on it a lot lately because my left is still weak. Don't want to do too much too soon so will have a break from deadlifts and do a double squat week instead next week. Also ordered a powerball to help pre-hab my wrists and forearms. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted February 20, 2014 Author Share Posted February 20, 2014 20/02/14 Have had exams this week and felt very tired so no efforts at 120kg or rep PR at 100kg squats. Squats: 1 x 10 w/50kg 1 x 10 w/80kg 4 x 8 w/100kg 1 x 8 w/110kg 1 x (6 w/110kg, 6 w/80kg, 6 w/50kg) Leg Press (narrow stance): 1 x 10 w/ 75kg 1 x 10 w/100kg 1 x 10 w/125kg 1 x 10 w/134kg Prone Hamstring Curls: 1 x 10 w/34kg 1 x 10 w/50kg 1 x 10 w/74kg Leg extensions: 1 x 10 w 50kg 2 x 10 w/84kg 1 x 10 w/60kg Abs: 5 x (10 crunches, 10 oblique crunches each side, 10 leg raises, 20 russian twists) - 1 minute recovery between sets, during which I did walking lunges. Jogged home (5 mins). Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted February 27, 2014 Author Share Posted February 27, 2014 26/02/2014 Squats again today - forearm is still bothering me, although less so thankfully. Hoping to deadlift again next week. Wanted to go for a PR as I felt great during the day, but when I got to the gym that evening I felt really lethargic and weak. Ipod also died so I had no music to help me get pumped up - pressed on regardless and reasonably satisfied: 1 x 8 w/60kg 1 x 6 w/80kg 1 x 4 w/100kg 1 x 1 w/120kg 1 x 3 w/130kg PR 1 x 1 w/140kg PR - only just made this lift, but nice to get a rep with three plates. 1 x 3 w/110kg 1 x 3 w/100kg 1 x 5 w/70kg 3 x (20 crunches, 20 oblique crunches each side, 20 leg raises, 20 russian twists) Hoping to bump up my PR for reps at 140kg to at least a triple before too long. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted March 3, 2014 Author Share Posted March 3, 2014 31/01/2014 Did some abs, pushups (no pain!), shoulder rehab and rowing movements. 02/02/2014 Squats 1 x 10 w/50kg 1 x 10 w/80kg 3 x 10 w/100kg 2 x 5 w/110kg 1 x 15 w/80kg 3 x 10 prone hamstring curls w/60kg 3 x 10 leg extensions w/40kg Some abs work. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted March 11, 2014 Author Share Posted March 11, 2014 No progress in terms of shoulder/forearm, which is very frustrating. I have resolved to do my shoulder physio exercises twice daily for a couple of weeks to see if that makes any difference. 11/03/2014 Squats 1 x 10 w/60kg 5 x 10 w/80kg (2 minute recovery with 5 x 5 hanging leg raises during rest) 1 x 5 squat jumps w/60kg 1 x 5 half-squat jumps w/60kg 6 x (5 pull-ups, 10 push-ups, 15 external rotations of arm whilst prone w/2kg, 10 hanging tuck raises) Some abs work, jogged home (5 mins). Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted March 12, 2014 Author Share Posted March 12, 2014 (edited) 11/03/2014 (note that last workout was actually 10th) 3 x 10 pull-ups 3 x 10 push-ups 3 x 15 prone external rotations w/2kg Some abs work. Ran 5km. Edited March 12, 2014 by PatrickMeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted March 14, 2014 Author Share Posted March 14, 2014 14/03/2014 Squats 1 x 10 w/50kg 1 x 6 w/60kg 1 x 6 w/90kg 3 x 10 w/100kg 1 x 2 w/110kg Prone Hamstring Curl 1 x 5 w/50kg 1 x 5 w/64kg 1 x 5 w/79kg 1 x 10 w/64kg Leg Extension 1 x 10 w/35kg 1 x 10 w/60kg 1 x 10 w/90kg 1 x 10 w/100kg (didn't quite manage full ROM here, couldn't get to lockout, which means that my vastus medialis is weak compared to the rest of the quad) Did a few plyometric jumps and then some abs work. Ran 5km (approx. 25 mins, note that the route I run comprises quite a large hill, which makes me quite a bit slower. Am meant to be running a 10km 'race' fairly soon, so will be interested to see what kind of time I produce. I've definitely lost an awful lot of aerobic fitness since I stopped playing football regularly) Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted March 16, 2014 Author Share Posted March 16, 2014 16/03/2014 Upper body session today, didn't keep track of reps sets, but it was based around sets of 5 pull-ups (various grips) followed by 10 pushups (doing these without pain again at last) 10 external rotations w/3kg dumbbell and some abs. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted March 19, 2014 Author Share Posted March 19, 2014 18/03/2014 Trained with a friend: warm-up then: 5 x 2 cleans 80kg 5 x 5 squats w/100kg 3 x 1 prowler pulls 8m with 160kg 3 x 6 glute raises Some messing about with pull-ups, pushups and rope hangs etc and some abs work. 19/03/2014 4 x 5 30m sprints 30 minute jog Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted March 22, 2014 Author Share Posted March 22, 2014 21/03/2014 10 x 10 squats w/60kg - making conscious effort to control descent 10 x 6 pull-ups (various grips) 5 x 10 pushups 3 x 10 benchpress w/60kg A couple of other bits and bobs but nothing major. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted March 23, 2014 Author Share Posted March 23, 2014 22/03/2014 Ran 11km, took me 53 minutes 27 seconds. The circuit started at 25m above sea level, rose to 100m then fell back down again, and I did two laps. First lap was just over 27 minutes, so my pace was well judged and I probably could have run a couple of minutes faster if I'd been willing to really put myself through the wringer! Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted March 23, 2014 Author Share Posted March 23, 2014 23/03/2014 Warm-up then: Hopping matrix for achilles - given this by a friend who is knowledgeable about physio/rehab, hopefully it can help me to fully recover after so long! 2 x 4 rackpulls w/200kg 1 x 5 rack pulls w/210kg 1 x 10 dumbell press w/16kg 1 x 8 dumbell press w/24kg 1 x 5 dumbell press w/28kg 1 x 6 seated overhead press w/30kg 1 x 6 seated overhead press w/40kg 1 x 6 seated overhead press w/60kg 3 x 5 neutral grip chins w/20kg (4 second negative and 1 second deadhang between reps) Some light powerball work for forearm rehab/prehab. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted March 23, 2014 Author Share Posted March 23, 2014 Also 23/03/2014 - did a 45 minute abs session, mainly hanging leg raise variations and cable crunches/twists. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted March 26, 2014 Author Share Posted March 26, 2014 Session yesterday, felt very weak - think it was due to being a bit carb depleted as I've been trying to shed a bit of fat lately. Tried to be explosive in all my movements. Squats: 1 x 10 w/50kg 1 x 6 w/70kg 1 x 10 w/90kg 6 x 6 w/100kg (2 min inter-set recovery) Pull-ups 5 x 5 Push-ups 4 x 10 Hamstring curls 4 x 5 w/59kg Leg Press 4 x 5 w/127kg Some rotator cuff, abs and shoulder work. First handstand (against wall) for a long time, and no pain, which was great. Forearm still giving me grief though. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted March 27, 2014 Author Share Posted March 27, 2014 (edited) 27/03/2014 Contrived to pull my hamstring playing touch rugby yesterday, which is very frustrating and will put back my training a bit in terms of lower body work. Also hard to do cardio without being able to use my legs! Did a volume session: total 150 pull ups, and around 200 pushups and 150 crunch variations. Edited March 27, 2014 by PatrickMeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted March 30, 2014 Author Share Posted March 30, 2014 29/03/2014 5 x 5 weighted pull-ups w/26kg 3 x 10 dips 3 x 10 benchpress w/70kg 2 x 10 horizontal rows Some abs and a few unweighted pull-ups. Fairly unstructured session, can't run at the moment because of the hamstring so wanted to do something else instead. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted April 2, 2014 Author Share Posted April 2, 2014 (edited) 01/04/2014 Squats - had to be careful to control the eccentric and concentric movements just incase i felt any pain in my hamstring 1 x 10 w/20kg 1 x 10 w/50kg 6 x 10 squats w/80kg 1 x 15 chin ups 1 x 30 pushups 1 x 30 crunches 1 x 10 pull-ups 1 x 20 pushups 1 x 20 crunches 1 x 10 neutral chin ups 1 x 10 dips 1 x 20 crunches 1 x 10 hanging leg raises 1 x 10 leg raises 1 x 10 oblique crunches 1 x 10 crunches 2 x 30 second wall handstand holds Edited April 2, 2014 by PatrickMeniru Quote Link to comment Share on other sites More sharing options...
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