Deadlifting is back on the menu ...

[buzz]

Good to see the weights moving again man, hope all goes ok.

Good luck with the physio and GP battle. If you're still feeling bad I'll buy you some pretty pink latex weights like mine

See it's not all bad

[The Duke]

Good to see the weights moving again man, hope all goes ok.

Good luck with the physio and GP battle. If you're still feeling bad I'll buy you some pretty pink latex weights like mine

See it's not all bad

I'm just gonna pretend its worse than it is so that Cookie has to buy me pink weights.

A good ruse would be for unit 20 to pretend you have bad backs. This would mean that Cookie would have to buy you a few of tons of pink weights, atlas stones, tyres, shoes, sunglasses etc.

[buzz]

I'm just gonna pretend its worse than it is so that Cookie has to buy me pink weights.

Solid plan. The shiny light at the end of the tunnel

A good ruse would be for unit 20 to pretend you have bad backs. This would mean that Cookie would have to buy you a few of tons of pink weights, atlas stones, tyres, shoes, sunglasses etc.

Nice Pink latex atlas stones, now that would be discore.

[The Duke]

I'm just gonna pretend its worse than it is so that Cookie has to buy me pink weights.

Solid plan. The shiny light at the end of the tunnel

A good ruse would be for unit 20 to pretend you have bad backs. This would mean that Cookie would have to buy you a few of tons of pink weights, atlas stones, tyres, shoes, sunglasses etc.

Nice Pink latex atlas stones, now that would be discore.

With pink faux fur trim and tinsel on the yoke.

I'm off out to the garage now to start painting!

[SpugFab]

A good ruse would be for unit 20 to pretend you have bad backs.

Yes...

"Pretend"...

[The Duke]

A good ruse would be for unit 20 to pretend you have bad backs.

Yes...

"Pretend"...

Hmmmmmm (thinks) toooooo cryptic for me!

Swam 1/2 mile.

[Cookie]

You're all jealous of the pink joy. When you get really super strong then you can buy purple ones

Or you can be cheap like me and araldite the pink, green and purple weights together until I can afford proper grown up non latex ones

[The Duke]

I post my training log in fear of retribution from the Killer. Although I don't think he's going to bother to XrazzX me, he just come over and Choke hold me!!!!

He'll have a shock ... it is the Folk Music Festival in Fleetwood this weekend. No hardcore thrash, just songs about digging canals.

Navigator, Navigator rise up and be strong,
the mornoing is here and there's work to be done.
The canals and the bridges, the embankments and cuts,

Fade into ...

One summer evening drunk to hell
I sat there nearly lifeless
An old man on the corner sang
"where the water lillies grow"

fade into ...

I met my love by the factory wall
dreamed a dream by the old canal
kissed my girl by the factory wall
Dirty old town, Dirty old town

Fades again

Twas Christmas eve in the drunk tank
An old man said to me
Wont see another one
then he sang a song of rare old mountain dew,
and i turned my face away and I dreamed of you ..


They got cars big as bars
They got rivers of gold
But the wind goes right through you
no place for the old


Fade

What? This is meant to be a training log????

Damn!!!!!


Push Press
3 * 10 * 40k

Row
3 * 10 * 40k

Alternating DB curlclean and press
3 * 10 * 10kg


Overjhead shrug
3 * 10 * 40kg


Rack pulls
3 * 10 * 100kg


Still all a bit bodybuilding - which doesn't explain why I am a fat git.

[The Duke]

Just been for a swim.

Fantastic!!! Followed advice from ChrisJ and XrodolfoX about doing crawl.

Dis the usual 1/2 mile with every fouth length crawl but made a concsious effort not to use the legs. They still kicked a bit but it felt much smoother.

Then ...

decided to do some fast ones.

Had a rest then launched down the pool in an all out attack with max effort from the legs.

Jesus it felt fast. I have never swam like that. It was like an Exocet missile had been launched down the pool. My bow wave and wake were so fierce that all the pensioners were bow washed to the side of the pool and were clinging on for life. Small children were lifted bodily from the pool and dumped on the side by the Tsu nami!!!

Did four of these with a couple of minutes break between each one. After the last one I hauled myself out the pool and just wanted to vomit. Fantastic!!!!! i just love that feeling of pusin so hard you want to die!!!!

I'm going to try doing this withrunnin sprints on leg sessions as well.

I figure if you are on the point of vomiting during training you are doing summat right!!!!

Thanks for the advice guys. Crawl will never be the same for me again.

[The Duke]

10K walk around the front.

Then ...

a very cautious powerlifting session.

Hip and groin very tight and painful and didn't really respond to any stretching but decided to give it a little go.

Squat
2 * 3 * 70k easy warm up no problem
2 * 3 * 80 still fine
2 * 3 * 90 just started to bite at full depth
1 * 3 * 100 actually felt ok but I let out a little crackling machine gun fart right at the bottom and I thought my bloody back had gone again. It put me off and I called it a day for squatting.

BP
2 * 3 * 70
2 * 3 * 75 all ok

DL
2 * 3 * 70
2 * 3 * 80 felt fine, but I just didn't want to push it so called it a day

No big deal, but no problem.

[The Duke]

8 Mile walk (if anyone cares)

[SpugFab]

Hey man

Still moving some pretty decent weights (albeit with caution).

What's the prognosis now? How do you feel the recovery is progressing?

[buzz]

8 Mile walk (if anyone cares)

Hey, we're not all cold hearted beasts like killer

Group hug time!!!

[The Duke]

Hey, Group hugs are nice!!!!

Recovery going pretty well fo the back, but as it seems that my hip might be the cause of the problem I have to see the GP There is never a middle ground with a GP. It's either "Piss Off" or "I'm sorry but it's bad news and you are going to die tomorrow".

Big thing is not to get too ambitious with the weight (specially after Spug has already [quite rightly] told me off).

I'm fucked off because hard won muscle is just falling off me. After getting under the bar and putting the work in I reckon the muscle could hang around a bit longer!!!!

[The Duke]

Benchy type day (with a bit extra)

Bench Press (120 second intervals) this was for volume. I hope that Bronco accepts this as "volume" because he laughed in my face when I said 3 * 10 was volume
5 * 12 * 50kg

Squat (60 second intervals) for speed.
8 * 3 * 60kg

DLs (30 second intervals) just because I enjoy feeling nauseaous
12 singles at 100k That felt as heavy as I could safely go today ... not bad though

DB Bench
3 * 12 * 10kg

NGB
3 * 12 * 40kg

Skull Crushers
3 * 12 * 20kg