Routinely inconsistent

First deadlift session with wrist straps. Wonderful. Pushed it too far though and retweaked my back/ribs. My fault for pushing it too soon after the injury. I know I had more in the tank though if I was 100%

I rushed my OHP and still did ok. Just missed my last rep.

Deadlifts
135lbs x 5
225lbs x 3
275lbs x 2
330lbs x 5 (Rep PR w/ straps)
345lbs x 1
365lbs x 1
385lbs x 1 (Weight PR w/ straps)

OHP
45lbs x 5
95lbs x 5
120lbs x 2 x 5
120lbs x 4
 
Yesterday was an ok session. Back/ribs were still sore, and sucking in air was tough. Still got my top set though, another PR! Was suppose to bench, but a pack of women were hogging the only one, so I did a lighter decline bench instead. Ab wheel was awesome, as usual.

Squat
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 2
255lbs x 1
275lbs x 1
290lbs x 3 (Rep PR)

Decline bench
45lbs x 5
135lbs x 5
185lbs x 3 x 5

Cable row
140lbs x 8
160lbs x 2 x 8

Ab Wheel
6
 
Yesterday was alright. During my second working set, I lost tightness in my core, and goodmorning. No Bueno. Tweaked my back a bit, but I finished up, and then stretched/foam rolled for awhile.

It was still a bit sore, but I went to hockey last night anyways, which went really well. I’m playing in my first ever league this year, and I was worried the division I signed up for might be too good for me. Well at the pick up game last night, everyone who played are playing in higher divisions and I still managed to keep up and even score/get an assist. So, I should be more than fine.

Squats
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 2
255lbs x 1
275lbs x 5 x 3

OHP
45lbs x 5
95lbs x 5
120lbs x 3 x 5
 
Yesterday was pretty good. No complaints. Straps are doing their thing with deadlifts, bench is somehow still going up every week without much trouble at all. Ab Wheel is getting better too.

Deadlifts
135lbs x 5
225lbs x 3
275lbs x 1
335lbs x 5 (Rep PR w/ straps)

Bench
45lbs x 5
135lbs x 5
155lbs x 3
185lbs x 3
205lbs x 3 x 5

BOR
45lbs x 5
145lbs x 3 x 5

Ab Wheel
X 7
 
Grinded the last rep on the OHP, but I got it! Fuck the haters (nobody). Besides that, squats were dope. Can’t wait for more!

Squats
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 2
255lbs x 1
275lbs x 1
295lbs x 3 (Rep PR)

OHP
45lbs x 5
95lbs x 3
115lbs x 1
130lbs x 5 (Rep PR)

Facepulls
52.5lbs x 3 x 10
 
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My shoulder/bicep pain has started again. I made it all fucky trying to push a Jeep out of some mud, and tweaked something. Hopefully some stretching/ice/heat will make that disappear.

I decided to drop my OHP sets from 5 reps to 3, to try and get out of this mini plateau I’ve hit. It felt really good today. Squats are improving continuously as well. BOR I dropped the weight a bit and concentrated on technique.

Squats
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 1
265lbs x 1
280lbs x 5 x 3

OHP
45lbs x 5
95lbs x 3
130lbs x 3 x 3

BOR
45lbs x 5
135lbs x 3 x 5

Ab wheel
X 4.5 (just wasn’t feeling it today)
 
Shoulder and bicep are definitely jacked up. They were fine during deadlifts, but benching was terrible. Hurt like a cocksucker. Hopefully a couple days off will do it some good. Butttt that won’t be this week.

Deadlifts
135lbs x 5
225lbs x 5
275lbs x 3
340lbs x 5 (Rep PR w/straps)

Facepulls
57.5lbs x 3 x 10

Bench
45lbs x 5
135lbs x 5
185lbs x 3 x 3
 
Played 1.5 hours of pickup hockey this morning. Conditioning has already gotten wayyy better and this is only my 3rd time out this season. Bad news after taking a hard pass, and getting into some puck battles, my bicep was killing me again. Lots of stretching and ice today.
 
Saturday night my arm was still hurting, but I really wanted to get this week’s top set of squats. Got it. Now it’s tine to rest a bit!

Squats
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 2
255lbs x 1
275lbs x 1
300lbs x 3 (Rep PR)
 
Took the last week off, arm doesn’t feel 100% but I needed to do some kind of physical activity. Did a quick round of front squats, some ab wheel, and Limber 11. All in felt good.

Front squats
45lbs x 5
135lbs x 5
155lbs x 3 x 5

Ab wheel x 8 (2 reps were borderline at best)

Limber 11
 
Tuesday night I did Limber 11 and Simple 6, and I felt great after.

Last night I did half of the Limber 11, full Simple 6 and felt great again. Went to the gym to do some squats and was cruising. Worked up to my all time PR of 3 plates. Coming out of the hole the bar got ahead of me, so I had to fight to recover, but got it up no problem once I did. Also did decline bench while waiting for a rack.

Decline bench
45lbs x 5
135lbs x 5
155lbs x 5
185lbs x 4 x 5

Squat
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 2
275lbs x 1
295lbs x 1
315lbs x

This morning I played pick up hockey for 2 hours, which was s great workout. Final “practice” before my first ever season starts tomorrow!

Limber 11 and Simple 6 are on the docket for later tonight.
 
Limber 11 and Simple 6 before hockey tonight.

The league I signed up to play in isn’t as good as I thought it’d be. I’m debating moving up a level. I sweat more when I play in pick up games, lol.
 
Limber 11 and Simple 6 last night. My right arm doesn’t hurt, but it feels super tight, especially my forearm. I do feel better though since I began Simple 6.

Hopefully I can begin going to the gym regularly again. I’m getting antsy.
 
Finally got back to the gym. Time off did me some good. My body is pain free (mostly) for the first time in awhile. I’ve been keeping busy with hockey and limber 11/Simple 6. More about hockey in another post.

Everything felt good today, and I even managed a second set of ab wheel. All in all, a great first day back.

Squat
45lbs x 5
135lbs x 3
185lbs x 3
225lbs x 3
245lbs x 3 x 3
275lbs x 1

OHP
45lbs x 5
95lbs x 3 x 5
135lbs x 1

BOR
45lbs x 5
135lbs x 3 x 5

Ab Wheel
2 x 5
 
The hockey league is going well. We have 1 true defenceman on the team, so I’ve been moved to the back end permanently. My offence/outlet passes are fine, so is my positioning in the defensive end. I’m fairly certain I lead the team in blocked shots and takeaways.

Being in a weaker league is helping me improve things I normally don’t work on, like my backwards skating. I’ve got time to think about what I’m doing with backwards crossovers and I know if I fuck up, my straight line speed is good enough to catch up to someone who blows by me in the neutral zone.

No goals yet, but I’m priding myself on my defensive play for now. Lots of secondary assists though. Lol
 
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Those few weeks off just stretching/healing clearly helped, as I just set a 30lbs deadlift PR. Back’s rounded, but I’m no worse for wear luckily. The whole workout felt good. I managed sets of pull-ups, which never happens lol.

Limber 11
Simple 6

Deadlifts
135lbs x 5
225lbs x 3
315lbs x 3
345lbs x 1
375lbs x 1
405lbs x 1 (PR w/ straps)

Bench
45lbs x 5
135lbs x 5
185lbs x 5
205lbs x 1
225lbs x 1
235lbs x 1

Pull-up
2 x 5
1 x 4

Static stretch

 
Last edited:
Hockey Friday night started with me going hard and awkward into the boards on my first shift. Finished the game, afterwards my right knee swelled up a bit and it’s just been stiff with what seems like a deep bruise.

Anyways, I’ve been sleeping like poop for the past few nights/days trying to flip shifts, and lacked some serious energy today. Tried to stick it out but came up short on my OHP and rollouts. Hopefully tomorrow’s workout goes better!

Limber 11
Simple 6

Squat
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 3
265lbs x 3 x 3

OHP
45lbs x 5
95lbs x 5
115lbs x 2 x 5
115lbs x 4

BOR
115lbs x 5
145lbs x 3 x 5

Ab wheel
X 3
 
Energy levels are still low. Haven’t slept more than 4.5 hours at a time. Still powered through. Only thing I couldn’t finish/start was my 3rd set of pull ups. I looked like this and it was hilarious.

giphy.gif


Deadlifts were a grind, and bench felt heavier than it should have, but finished them up.

Limber 11
Simple 6

Deadlift
135lbs x 5
225lbs x 3
275lbs x 1
315lbs x 1
345lbs x 5 (w/ straps)

Bench
45lbs x 5
135lbs x 5
155lbs x 3
185lbs x 3 x 5

Pull-up
BW x 2 x 5
Static stretch
 
Went out for one hour of stick and puck. Lots of shooting and passing. My right elbow is now killing me again. So rest and ice/heat/stretching will be needed for the next little while.
 
A 25.5 hour shift that started on Wednesday night kind of screwed up my schedule, but duty called. Anyways, crushed my work out today. Everything felt great! I’ve noticed a pretty big increase in flexibility since I started stretching more.

Limber 11
Simple 6

Squat
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 1
255lbs x 1
285lbs x 3

OHP
45lbs x 5
95lbs x 3
115lbs x 1
125lbs x 5

BOR
45lbs x 5
95lbs x 5
135lbs x 3 x 5

Ab Wheel
2 x 5
1 x 7

Static stretch
 
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