What a mess…

So even though my hamstring still is a bit sore after monday, and the throat remains sore, I decided to head over to the gym to put in another stronglifts workout today. Have been quiet for a couple of days to try to get over those two afflictions, but couldn’t stand sitting still anymore. A good thing too, as I actually feel a lot better now that it’s done.

Got a decent warmup today too, as when I got to the gym I had to clean up the entire free weights area plus some other stuff. Looked like some kids had had a lot of fun last night. There were bars and plates all over the place, and the mats and swiss balls were everywhere except where they were supposed to be. Even some of the machines were moved, and some of them were loaded with ridiculous weigths. 180 kg on the lat pulldown anyone? With alternating 10’s and 20’s? Funny stuff I’m sure.

So over to the actual workout. Even though I was already rather warm I did 5 minutes on the rower to feel out the hamstring. Went slowly and controlled and finished an easy 1120 metres.

Squats: 30kg 5×5 – Weight still easy. Focused on hip drive and breathing.

Bench Press: 30 Kg 5×5 – Did one set at bar only, then decided to go for 30 instead of the prescribed 22.5, mainly because I couldn’t find the proper small plates and then figured what the hck. Still easy though, and technique seemed good. A bit of a wobble in the fourth set as I lost concentration for a second. Gotta stop doing that.

Inverted Row: 3xf: 5-4-3 – Same as last time, but better rom this time, got all the way up to the bar on all reps.

Pushups: 3xf: 16-9-7 – A lot better.

Reverse Crunch: 5-4-3-2 with 15kg counterweight. – a LOT harder with the 15 kg than when holding on to the wall! Supposed to do 3×12 on these. Need a lot of core work

Afterwards I played around a bit with overhead squats with an 11kg bar. There are a few flexibility issues there that I need to work on. Also tried Ab wheel rollouts using a curl bar with 5kg weights. Ho, there is a lot of core work ahead.

Keep on keepin’ on

Never mind the headache.

Picked the wod I was planning to do two days ago:

Complete as many rounds in 20 minutes as you can of:

15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Scaling and adapting to the local environment:

15 Push-ups
12 Bench dips
9 reps of 7kg DB OHS

Finishing with a lousy 3 rounds + 15 push-ups. My (lack of) arm strength really lets me down on these things. I had enough juice to keep going, but the arms refused to tag along. The last set of push-ups were more or less 15 sets of one.

Heading out for a bike ride to blow off som extra juice.