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Flash A-ah

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FlashIcon...16-04-2016 @ 18:02 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
Post Edited: 16.04.2016 @ 18:03 PM by Flash
Turns out I did pop something in my back, lol. Prolapsed disk had me on the shelf for 2 months, but sensible rehab and muscle memory has got me to a level now where I want to start logging again.

Saturday 16/4

May as well start with today. I've had the strangest week to be fair, deadlifting last Saturday and back went again, couldn't walk Saturday, Sunday so took work off on Monday, reaching for my chicken wrap say in the sofa and it seemed to pop back in. Most of pain gone, ability to walk regained and lifting was no problem, odd one.

Anyway, went to the iron pit today with general and Liam. First events session since November, so wasn't expecting fireworks ........

Log clean and press

60kg x5, x5
70kg x3
80kg x3
90kg x3
100kg x1
110kg x1
115kg x1
120kg x1
125kg x1 - lol, didn't expect that. Had no wrist wraps on or any protection on the elbows. Not a bad start to my program

Axel FTOH

50kg x3
70kg x3
90kg x3
100kg x1
110kg x1
120kg x1
130kg x1 - PB turbo lol, same as log
100kg x8 - loads more reps in there, just couldn't be arsed really!

Farmers - 40m course

30kg
70kg
90kg
110kg - about 20 seconds with drop at the turn

Then just loaded a 90kg stone and couldn't be arsed, was goosed anyway.

Not bad at all really, great place to start with events again. Building towards the u90 Midlands qualifier, then will see how I go from there.

One things for sure, the Flash's log is alive again.

Word!
BoarIcon...16-04-2016 @ 18:20 
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Walk your talk
Member 5, 25555 posts
Administrator
Great news Flash !!

In the past I was of the opinion that a prolapsed disc could be the end of all things lifting and a life of being f**ked but it seems a sensible approach to rehab and hard work can sort it out !! which is super !

onwards !!
FlashIcon...16-04-2016 @ 18:24 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
Boar said:Great news Flash !!

In the past I was of the opinion that a prolapsed disc could be the end of all things lifting and a life of being f**ked but it seems a sensible approach to rehab and hard work can sort it out !! which is super !

onwards !!


Boar, great to hear from you. Hope the boxing is going well.

This was my opinion as soon as it happens, but I went to see a fantastic Physio who was in fact the Physio at Leicester Tigers, so he understood that giving up was not an option. 3 sessions with him and he sent me away with the necessary exercises and rehab plan to get better and enjoy lifting again. It has certainly worked, so big up to him!

See where this section of the journey takes me now. Try and claim that Midlands title this year and add my name to the list of legends that have held that accolade Grin
BoarIcon...16-04-2016 @ 18:35 
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Walk your talk
Member 5, 25555 posts
Administrator
That's my dream too mate !!

very best of luck to you !
Paul_DIcon...16-04-2016 @ 18:50 
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Hey mate, my name is Paul Dudley
Member 632, 3628 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq
Awesome to see you logging mate!

Hope the back holds out and you can rehab it whilst still training heavy.
Wayne_CowdreyIcon...16-04-2016 @ 22:01 
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Still got a little bit of strength
Member 400, 22018 posts
Wow, great pressing numbers to return to Happy
FlashIcon...18-04-2016 @ 13:51 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
Paul_D said:Awesome to see you logging mate!

Hope the back holds out and you can rehab it whilst still training heavy.


Cheers mate. First 6 weeks of lifting went well, set back beginning of last week, but then everything seems good again. Shocked myself at how well I lifted on Saturday. Was expecting an iffy 110 on both to be fair.

Think I can add a bit more in the coming months. Will add wrist wraps and my new elbow cuffs and see if extra support brings extra kilos.
FlashIcon...18-04-2016 @ 13:52 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
Wayne_Cowdrey said:Wow, great pressing numbers to return to Happy


Cheers Wayne. I had been lifting again for 6 weeks, so not completely a fresh return Grin

But I was he first time I had been out of my gym and first time since November I touched any strongman implements, so I was very pleased
FlashIcon...18-04-2016 @ 20:43 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
Monday 18/4

Squat

60kg x6, x6
100kg x6
120kg x3
140kg x3
160kg x6
170kg x6
180kg x8 - this was alright, fancied 10, but wasn't feeling it at all. Still a bit battered from weekend.

BTN jerk

60kg x3
80kg x3
100kg x3
120kg x1
130kg x1
135kg x1
140kg x1 - decent enough

Strict press

60kg x3
70kg x3
80kg x1
87.5kg x3
90kg x3, x3

Pin strict press

60kg x3
70kg x3
80kg x1
92.5kg x3
95kg x3, x3

Shrugs

60kg x10
100kg x10
140kg x10
200kg x10, x10, x10

Wide upright row - 50kg 3x10
Klokov press - 57.5kg 3x10
Seated neutral DB shoulder press - 30kg 3x10
DB lateral raises - 22kg 3x10
Rear delt cable pull - 3x10
Face pull - 35kg 3x10
Raises finisher - 6kg
Hanging leg raises - 3x10 superset
Hanging knee raises - 3x10
Plank - 3x30 seconds

All good. Probably the worst idea to train overhead after Saturday, but it's all gainz.

Word!
RodgerIcon...19-04-2016 @ 00:21 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 19.04.2016 @ 00:21 AM by Rodger
Big squatting for a semi injured dwarf, mate!
FlashIcon...19-04-2016 @ 21:08 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
Rodger said:Big squatting for a semi injured dwarf, mate!


Cheers dodge. Semi injured dwarfs carry the mong strength, S'all good Wink
FlashIcon...19-04-2016 @ 21:08 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
Tuesday 19/4

Squat

60kg x3, x3
100kg x6
120kg x1
140kg x1
160kg x1
180kg x1
190kg x1
200kg x1 - slow rep, but was still shot to s**t from yesterday. First 200 squat post injury.

Push press

60kg x3
80kg x3
100kg x1
110kg x3
112.5kg x3
115kg x3 - decent

SLDL

60kg x5
100kg x5
120kg x5
140kg x5, x5, x5 - this was pleasing, no pain and very quick reps. Strange!

NG bench press

60kg x3, x3
100kg x3
120kg x3
150kg x3, x3, x3

BB lunges - 90kg 3x10 each leg
Leg press (plt wt) - 320kg 3x10
Calf raises (plt wt) - 200kg 3x10
Leg extensions - 120kg 3x10
Leg curls - 75kg 3x10
Hack squat - sled 3x10
Standing ab crunch - 35kg 3x10 superset
Seated ab crunch - 35kg 3x10
Woodchop - 25kg 3x20
Plank - 3x30 seconds

That was a grind. Wouldn't usually train on a Tuesday, but commitments this week meant I had to.

Word!
FlashIcon...21-04-2016 @ 18:42 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
Thursday 21/4

Squat

60kg x3, x3
100kg x3
120kg x3
140kg x3
160kg x1
180kg x3, x3, x3

Power snatch

40kg x3, x3
60kg x3
70kg x3, x3, x3

Power clean

60kg x3
80kg x3
95kg x1
105kg x3, x3, x3

Squat jumps - 60kg 6x3 on the minute for 6 minutes

NG incline bench

60kg x6
80kg x6
100kg x1
105kg x3
110kg x3, x3

Box jumps - 90cm 5x5
Depth jumps - 60cm to 20cm 5x5
Slam ball push press - 6kg 5x5 superset
Slam ball slams - 6kg 5x5
Weighted planks - 25kg 3x30 seconds

Word!
FlashIcon...22-04-2016 @ 20:07 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
Friday 22/4

16 "Deadlift

60kg x3, x3
100kg x3
140kg x3
160kg x3
180kg x3
200kg x1
220kg x1
240kg x1
260kg x1
280kg x1
300kg x1 - surprising! Back didn't feel too bad at all, so just kept adding 20kg. Think I'll pull from this height and do light SLDL (as I did on Tuesday) for now.

Front squat

60kg x3, x3
80kg x3
100kg x3
120kg x1
130kg x3, x3, x3

Power clean and strict - clean and press every rep

60kg x5
70kg x3
85kg x5, x5, x5

NG decline bench

60kg x6
100kg x6
120kg x3
135kg x6, x6, x6

Weighted pull up - +17.5kg 3x10
Lat pull down - 115kg 3x10
V bar pull down - 90kg 3x10
Neutral low row (plt wt) - 130kg 3x10
V sit ups - 3x20 superset
Plate twists - 25kg 3x20 superset
Jackknifes - 3x20

Word!
FlashIcon...24-04-2016 @ 17:36 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
Sunday 24/4

Log (1 clean per set, push press all reps)

65kg x3, x3
85kg x3, x3
95kg x3
100kg x3
105kg x3
110kg x3
105kg x3
100kg x3

Trap bar holds

60kg x10 seconds
100kg x10 seconds
140kg x10 seconds
180kg x10 seconds
200kg x19 seconds
200kg x25 seconds - decent enough. Fat old handles on the trap bar made this difficult

Bike x20 mins
Crucifix press ups - 3x10

Tyre toss - 4 tyres over rugby posts. 10 sets, 4 tyres per set.

Tyres were tough, log were good. Need to get some events training in before Midlands, not touched a yoke for a long time.

Word!

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