Fraser_9to5

[Fraser_9to5]

24 Jan

A1 Bench Press – 4 x 8 x 70kg
A2 UH Barbell Rows – 4 x 7 x 70kg
B1 Push Press – 3 x 8 x 52.5kg
B2 Pull ups – 3 x 8
L-Sit ISO – 3 x 20 secs

26 Jan

A1 Bench Press – 4 x 8 x 70kg
A2 UH Barbell Rows – 4 x 7 x 70kg
B1 Push Press – 3 x 8 x 52.5kg
B2 Pull ups – 3 x 8
L-Sit ISO – 3 x 20 secs

29 Jan

REST

I decided to drop the final session so I’m fresh for testing my throw in distance.

[Fraser_9to5]

10 Jan

Power Pinch: 3 x 6 x 5 secs
Power Grip: 3 x 8 x 5 secs
Sock Stretch: 7 x 5 secs

I meant to do 7 reps of power grip, hence 7 of sock stretch, but accidentally did too many. This was too difficult and I wasn’t fully closing the gripper on some reps.

12 Jan

Power Pinch: 3 x 6 x 5 secs
Power Grip: 3 x 8 x 5 secs
Sock Stretch: 7 x 5 secs

Did I reduce the volume after making a mistake? Pfft no, stuck with 8 reps and coped better. My first set was submaximal but strong enough to close the gripper, whereas before I was doing max effort each time.

14 Jan

Power Pinch: 2 x 6 x 5 secs
Sock Stretch: 7 x 5 secs

A bit overloaded here, didn’t have the strength so cut the session short.

16 Jan

Left: 54.4, 53.5, 54.6
Right: 52.8, 51.1, 53.8

My left hand is catching up but I’m still sitting at ~54kg which I did two weeks ago.

17 Jan

Power Pinch: 3 x 6 x 5 secs
Power Grip: 3 x 10 x 5 secs
Sock Stretch: 10 x 5 secs

I felt good after the Friday half session so extended out to the full 10 reps.

19 Jan

Power Pinch: 3 x 6 x 5 secs
Power Grip: 3 x 10 x 5 secs
Sock Stretch: 10 x 5 secs

21 Jan

Power Pinch: 3 x 7 x 5 secs
Power Grip: 3 x 10 x 5 secs
Sock Stretch: 10 x 5 secs

I tried a 7th rep on the power pinch but afterwards I felt like I’d mildly strained both little fingers. It really is a case of being caution with this kind of training.

23 Jan

Left: 54.1, 53.2, 52.8
Right: 50.1, 52.1, 52.3

That’s the worst sequence with my right hand in about a month but not far off my best with left hand. I was noticeably sore in both forearms and I’m probably overreaching and need to ease back. I don’t mind short periods of hard training but I’m clearly not recovering in 48 hours so I’ll take it easy next week. I did 2 mins per forearm with a massage gun and they feel much better, definitely no grip tomorrow and maybe 2 sets on Wed & Fri.

[Fraser_9to5]

10 Jan

A1 Bench Press – 4 x 8 x 65kg
A2 UH Barbell Rows – 4 x 8 x 65kg
B1 Push Press – 3 x 7 x 50kg
B2 Pull ups – 3 x 7
C1 L-Sit – 3 x 15 secs
C2 Russian Twists – 3 x 30 x 10kg

12 Jan

A1 Bench Press – 4 x 8 x 65kg
A2 Underhand Barbell Rows – 4 x 8 x 65kg
B1 Push Press – 3 x 7 x 50kg
B2 Pull ups – 3 x 7
C1 L-Sit – 3 x 20 secs
C2 Russian Twists – 3 x 30 x 15kg

15kg was a bit much, I had no real stability moving the weight.

15 Jan

EZ Bar Skull Crushers – 4 x 8 x 28.5kg
EZ Bicep Curls – 4 x 8 x 31kg
MB Slams – 4 x 5 x 5kg

I did my MCL so was a bit worried about getting into position for skull crushers with a heavy weight.

17 Jan

A1 Bench Press – 4 x 8 x 67.5kg
A2 UH Barbell Rows – 4 x 8 x 67.5kg
B1 Push Press – 3 x 8 x 50kg
B2 Pull ups – 3 x 8

A bit jerky with the rows, also had to skip weights due to my knee. So pleased I could do the full session though.

19 Jan

A1 Bench Press – 4 x 8 x 67.5kg
A2 Underhand Barbell Rows – 4 x 8 x 67.5kg
B1 Push Press – 3 x 8 x 50kg
B2 Pull ups – 3 x 8

Quite tough, I can’t really push with my knee so push press is a lot closer to a strict press.

22 Jan

EZ Bar Skull Crushers – 4 x 8 x 31kg
EZ Bicep Curls – 4 x 8 x 31kg
MB Slams – 4 x 5 x 5kg

Good week of training, I can probably bench 70kg next week but not row it. EZ bar work can go up to 33.5kg too.

[Fraser_9to5]

11 Jan

SL Line Hops – 2 x fwd/bwd x 15 secs, 2 x left/right x 15 secs
Front Squat – 5 x 65kg, 3 x 75kg, 10 x 82.5kg
Straight Legged Deadlifts – 5 x 10 x 52.5kg

INJURED

I’ve never had this before but it’s a sharp pain on the inside of my knee which I’ve self diagnosed as an MCL strain. It’s almost certainly the line hops to blame, but weirdly I didn’t feel anything during my workout and only later was it bothering me. Since it wasn’t clear what caused it I downplayed it and continued climbing stairs, walking, crouching etc. and assuming it’ll be fine in the morning, but that made it wayyyy worse.

REHAB – MCL Strain (?)

15 Jan

Heel slides – 3 x 10
Seated Straight Leg Raise – 4 x 10
Dead bugs – 3 x 10
Single Leg Stand – 3 x 30 secs

I have a copy of the BMA (British Medical Association) guide to injuries and have been following that. This is their “early rehab” and I managed all of them pain free.

17 Jan

Low Box Step Ups – 3 x 15 per leg
Bird Dogs – NO!

Well.. that specific movement is a no go for my knee.

18 Jan

AM – walking 1.2 miles
PM – walking 1.5 miles

I ordered a knee brace and have been wearing it since the evening of the 16th, but took it off to try walking. It’s part of the next stage of rehab, and 20 minutes pain free is the goal. I did two walks to see how I’ll feel the next day, as the morning one was very slow (40 mins).

19 Jan

AM – walking 1.2 miles
Low Box Step Ups – 3 x 15 per leg

My leg feels no better in the last 3-4 days so I’m a little concerned about what recovery timeframe I’m looking at. I’ve only really had muscle injuries so this is new to me. If there’s no improvement this week I’ll see a doctor early next week. My knee felt worse doing the low box step ups today than on the 17th so I didn’t do my second walk. I’m probably getting ahead of myself and should still be in Rest, Ice, Compression, Elevation mode. Frustrating.

[Fraser_9to5]

26 Dec

Left: 51.6, 49.2, 51.9
Right: 54.3, 51.1, 52.6

27 Dec

Power Pinch: 3 x 3 x 5 secs
Power Grip: 3 x 4 x 5 secs
Sock Stretch: 5 x 5 secs

The sock stretch is for the finger extensors, and consists of spreading my fingers while inside the elastic part of an athletic sock. There are specially designed bands for this but a sock or the sleeve of a hoodie works fine.

29 Dec

Power Pinch: 3 x 4 x 5 secs
Power Grip: 3 x 5 x 5 secs
Sock Stretch: 5 x 5 secs

Time to start adding reps.

31 Dec

Power Pinch: 3 x 4 x 5 secs
Power Grip: 3 x 5 x 5 secs
Sock Stretch: 5 x 5 secs

2 Jan 2022

Left: 54.5, 50.3, 51.9
Right: 53.2, 56.4, 54.3

I can tell just by how it feels that my grip is stronger, getting a nice linear gain so far.

3 Jan

Power Pinch: 3 x 4 x 5 secs
Power Grip: 3 x 5 x 5 secs
Sock Stretch: 5 x 5 secs

5 Jan

Power Pinch: 3 x 5 x 5 secs
Power Grip: 3 x 6 x 5 secs
Sock Stretch: 6 x 5 secs

Added a rep again else I’ll be doing this for months.

7 Jan

Power Pinch: 3 x 5 x 5 secs
Power Grip: 3 x 6 x 5 secs
Sock Stretch: 6 x 5 secs

9 Jan

Left: 54.5, 54.3, 49.9
Right: 54.1, 53.1, 50.1

I used a massage gun on my forearms prior to the final set and I’m pretty sure that sapped my max strength. I initially squeezed 47kg with each arm but ruled that one out and waited another few minutes. Interesting why that might be the case, it was a light pummelling on level 3 with the cushioned head, and of course my expectation was that it would improve things slightly.

That takes me to about 4 weeks and I think 8-9 weeks will be a nice stopping point, so around 60 days.

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