I’m done “bringing the pain”

PR’s to date are

Deadlift: 80×1 (70x3rep pr)

Front Squat: 40 x 5

Back Squat: 60 x 2

Bench: 30 x 5 and 32.5 x 1

Leg Press: 100kg

Shoulder Press:16 x 5

Trap Bar Deadlift: 20 (3×5)

tumblr_m065zdpACZ1rnpszno1_250

Lets hope so!

________________________

Workout April 21st

Today @SDSC

hip and shoulder rehab

Squat

15KG x 10
15KG x 5
25KG x 5
35KG x 5
45KG x 5
47.5KG x 5

Bench
20KG x 10
25 x 3
25 x 5
25 x 5
27.5 x 3

Tricep Extensions
5kg plate
x10
x10

DB Row
12.5kg
x6
x6

Russian Twist
10kg plate
x5
x5
x5
x5

________________________

Workout 17th April

Tonight:

warm up
hip rehab

erg
500m
2:20
2:20

Squat

20×5
30×5
40×5
40×5
45×5

Deadlift

40×5
40×5
50×5
60×3
60×3
70×1
70×1
70×1

Facepulls
x12
x12
x12

Bridging
10KG

________________________

Workout 14th April

Today @ SDSC

hip rehab
shoulder hehab
warm up

erg
500m
2:16
2:16

Squat
20×3*
20×5
30×5
40×5
50×3
60×1
65xF

DB Row
10KG
8 e/s
x5

Russian Twist, feet elevated
5KG Plate
8 x 3

*threw in a set of bicep curls to see if it would help

First time i have ever failed a squat, thankfully had a spot on hand.

_____________________

Workout 12th April

Tonight in Ironside

Hip rehab

Erg
500m x 3
Time
2:32
2:26
2:24

Squat

20×5
20×5
20×5
30×5
40×5
50×3

__________________

Workout 9th April

Today

hip rehab
warm up

Squat

15KG X 10
20X5
25X5
35×5
45×5
50×3
60×1- PR
60×2

Russian Twist
5kg
x10
x10
10kg
x8
x8

RDL
30KG
X12
X12
X12
X12

DB Row
12.5kg

6 e/s
x3

_____________________

Workout 6th April
Hungover
warm up

Front Squat

up to 40 for 5

Bench

15kg
x8
20kg
x8
25kg
x8
30×0
27.5kg
x2

no good can come from hungover training. having not trained all week due to work commitments didnt help either. serious lack of hip rehab aswell.

________________________

Workout 31st March

Yesterday

Full Hip rehab circuit

Back Squat

20×5
20×5
20×5
30×5
40×5
50×3
40×3
40×3

Bench

20×5
20×5
22.5 x5
30×2
30×2

Really busy week at work with evening events so couldn’t train, ended up going a bit mad with the squats and in DOMS city today as a result!

_______________________

Workout 27th March

Tonight in IronsideFull Hip Rehab Circuit

Deadlift

40×5
40×5
50×5
50×5
60×3
70×3
80×1- PR

Been wanting that one for a while now so pretty happy with it, was slow coming off the ground but then it was all good.
Food today was the cleanest its been in an age and i got my full protein intake aswell.

Great day for food and training

____________________________
Team Gym Try-AthalonMarch 21stRow: 4K
Run: 6K
Bike: 10K

I Did the Bike for our team and got 26:45…. lads said it was a good effort for someone who didnt train for the event and in general doesnt do cardio, but I know it’s a copletely rubbish time. Note to self, must do more cardio.

_____________________________
Workout 20th March
So..woke up this morning for the first time in a week without hip pain (yay!)a.m

hockey ball and foam roller to the usual suspects

p.m

pvc pipe to itb’s,tfl, glutes,quads etc. Felt really good after that..
Usual rehabby warm up stuff.

Bench

20×8
20×5
25×5
25×4

Front Squat

20 x 5
30 x 5
40 x 5

DB Row
12kg
6 e/s x 2

Bench just wasnt happening today…squatting wasnt planned atall but when i got a box and did a few bw warm ups and there was no pain i just went for it and said id see how it goes…stopped because i probably shouldnt be pushing myself after not being able to squat for a week and i should save my stupidity for testing in a few weeks.

______________________________
Workout- Happy St Patricks Day
@ SDSCWarm up
Hip rehab stuff

Bench
20×5
20×5
25×5
27.5×5- i think this could be a rep PR
30×5-PR
32.5 x1… That settles the 1RM question

DB Rows

12.5kg
8 e/s x 3

Russian Twist
10kg
x8 e/s x 2

Really happy with the new bench prs

_____________________________
March 15th :  Rant
Been in a fair amount of pain since Tuesday night with my left hip, physio reckons labreal inflammation in both hips now and said no squatting allowed while this continues. Spent all this time working on getting my shoulder mobility sorted to a point where I can back squat only to have to deal with this shit now. Beyond frustrated tbh.
_____________________________
Workout March 13th
Tonightrehab stuff
foam rolling

Squat

(20×5)
(20×5)
30×5
35×5
37.5×5
40×5
40×5

Bench

20×5
20×5
25×5
26×4
26×4

DB Row
14KG
3 x 6 e/s

Russian Twist
10KG
x8
x8

Felt good to up the weight on the db row and russian twist

________________________________
Workout 10th March

full hip rehab circuit
Squat

15×5
25×5,5
30×5
35×5
35×5

Strict Press

15
x5
x5
17.5
x5
x5

RDL
15×5
25×5
35×5
35×5

Stretch

_________________________
Workout 8th Marchfoam roll, rehab etc
warm up

Back Squat

20×5
30×5
40×5
45×5-PR
50×5-PR
52.5 x 2…stopped here because i was getting a bit of a sharp pinchy pain in my shoulder blade.

Bench

20×5
25×5
27.5×4-PR
27.5×3
27.5×3

DB Rows
12kg

x10 e/s
x10 e/s

Wasnt expecting the Bench pr tonight so that was a nice surprise, prob have more but without a spotter it wasnt happening!

_____________________________
Workout 7th March
TonightRehab and foam roll
warm up

FacePulls
x12
x12
x12

DB lying press
x8
x8
x8

SQUAT
front… 20 x 5

Decided to see if all this shoulder rehab was working….

Back Squat
20 x 5
20 x 5
30 x 5
30 x 5
40 x 5- PR

db curl
x8
x8

Db swing and some clean n press

mostly tried to work on my swing technique.

Very happy with the squats.

_________________________________
Workout Sunday March 4thwarm up

Hip rehab

Push press
15×5
20×5
22.5x 3-pr

Deadlift
50×5
60×5
70×5
70×5

Was going to do another set but had to leggit coz the rugby had started

_________________________________
March 1st: PhysioFAI, labreal inflammation, glutes not firing. Apparently it’s common enough in lifters and it’s good I got to it now rather than it turning into a labreal tear. Lots of work to do, need to take it easy on the squats for a while, deadlift off blocks, but its mostly dependant on pain levels so hopefully it wont interfere too much! but i’m mostly happy that I wasnt imagining the on-again-off-again hip discomfort.

__________________________________
Workout 28th FebruaryWas in tatters after the previous session so kept it short.

Rehab Stuff

Push Press

15KG
x5
x5
x5

Bench

20KG x 5
25KG x 5
25KG x 5

Curls
x8
x8

___________________________
Workout February 27thWarm Up

Facepulls
3 x 12

Tricep Pushdown
3 x 8

Bench
20 x 5
20 x 5
25 x 5
26 x 3-PR had no safeties or spotter so had to rerack for a min ..had the fear!
26 x 2

Front Squat
20 x 5
30 x 5
35 x 5
37.5 x 3-PR
Decided to stop being a lil bítch..
37.5 x 3
40 x 1

russian twist 2 x 8 w 6kg
bicep curls 2 x 8 e/s

db swings..couldnt find the kb

12kg

3 x 15

Happy with today

_________________________________
Workout 22nd FebruaryWarm Up, spent some quality time with the foam roller

Shoulder Rehab Circuit

Bench
20kg x 5
20kg x 5
22.5kg x 5

Front Squat
20kg x 5
20kg x 5
30kg x 5

Facepulls
x10
x10
x10

The pain/impingement in my right hip has come back with a vengence past few days, now my left is also bothering me. Been throwing in some couch stretches of late which helped but even really thourough warm ups arent enough for it to be a non issue, would still feel it on goblet squats etc. Think I will have to see Emma about this, we only spoke briefly about it when I saw her about shoulder mobility stuff

______________________________
Workout February 21st
Was sick with a vomiting bug at the weekend so had the fear about going back to the gym.Warm Up

usual stuff

Front Squat

15kg x 5
*stretch*
15kg x 5
25kg x 5
35kg x 5-rep pr

Bench

20kg
x8
x8

Core

_________________________
February 16th : Fundamentals @ South Dublin Strength & ConditioningWarm Up

3 rounds of

Lunges with twist
Mountain Climbers
Scap Push Ups
Hip Flexor Stretch

Deadlift up to a heavy 5

40KG x 5
50KG x 5
60KG x 5
65KG x 5

7 rounds of

5 x DB Squat Clean
5 x Squat
5 x DB Push Press Foam Rolled when i got home and did some of my shoulder rehab, really need to ‘crack’ my back. Got there eventually and felt much better after it.

___________________________________
Workout february 14th
Wicked headache tonight probably shouldnt have bothered even attempting to train but i forced myself to go.Bench…only did this because it involved lying down

20kg
x5
x5
x5
x5
25kg
x5

Front Squat

20kg
x5
x5
25kg
x5

________________________
Workout February 13thRehab

Warm Up

Face Pulls
x12
x12
x12

Bench Press

20KG x 5
20KG x 5
25KG x 4-didnt have the safeties in so had to rerack,was a bit of a grinder,annoyed at missing my last rep I went for
25KG x 3

Front Squat

20KG x 5
25KG x 5
25KG x 6

Russian Twist w 5KG plate 2 x 8.
DB Curl 2 x 8.

Kettlebell Swings 12KG KB

x 12
x 12

Not my best effort but I had doms and I was tired and hungry.

___________________________
Workout 11th February

warm upInverted Rows
x5
x5
x5

DB bench press 8kg db
x8
x8
x8

Facepulls
x12
x12
x12

Front Squat
15kg
x5
X5
25kg
x5
x5
30kg
x5
32kg
x5-PR

Really happy with today the squats were fast and strong. depth was a smidge on the not quite parallel side for one or two according to the lads but nowt to worry about.

__________________________
Workout 9th February 

Warm UpA1. Press:

15kg bar, 1 x 5, 1 x 5, 1 x 5A2. Inverted row : x5 x5 x5

B. Deadlift:

40KG x 5
50KG x 5
60KG x 5
70KG x 5

C1. Plank 2 x 60 seconds.

C2. DB Curl 6kg dbs, 2 x 8.

C3. Tricep pushdown 2 x 10.

______________________________________
Workout 7th February
Warm Up
12 x Goblet Squats (12kg KB)
12 x KB Swings (12kg KB)
RDL Stretch
Single leg stretch thing
A: Bulgarian Split Squats

BW 2 x 5

My balance is still shocking in these

B: Front Squat

15KG
x5
x5
25KG
x5
x5
x5

Right knee is tracking inwards a bit, so trying to work on preventing that.

C1: 15 x DB Thrusters
C2: 15 x KB Swings
(12KG KB)

3 rounds, 4.58

_______________________________
Workout 6th February
Rehab (already starting to see some progress here, delighted.)

Warm Up
Front Squat

15KG x 5
25KG x 5
25KG x 5
27.5KG x 2
27.5KG x 0 Went ATG lost concentration and dumped it in the hole. :/

Bench Press

15KG x 5
20KG x 5
25KG x 5

Russian Twist w 5KG plate 2 x 8.
BB Curl (EZ Bar + (2.5KG)2 x 8.

Kettlebell Swings 12KG KB

x 15
x 15
x 15
x 15

______________________________
Workout 1st February
RehabWarm Up

A1. Press: 15kg bar,
x 5
x 4
x 4

A2. Inverted row :
x3
x3
x3

B. Deadlift:

40KG
x5
50KG
x5
60KG
x5
70KG
x5– Rep PR
72.5KG
x1
x1
x1 -Rep PR

C1. Plank for 2 x 60 seconds.

C2. DB Curl 6kg DBs, 2 x 8.

C3. Tricep pushdown 6th pin, 2 x 12. (this was actually supposed to be 10)

D.

DB Clean and Press, (10 e/s)
DB Goblet Squat, (10)
DB Swing (10)

2 rounds

Should have done more rounds but I had been there nearly two hours, it was late, very cold and I was hungry so went home. Very happy with the deads.

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