press ladders, swing season........

so after a week of little activity i forced myself to get at it tonight - didnt feel like it but was glad i did - went a bit like this

20kg press ladders
5-1
4-1
3-1 x 3

these felt real good i guess a weeks rest has helped 

swing season

20 x 10 reps otm @ 20kg

again strong and glutes worked hard to protect hip 

9 weeks today im getting a new hip.........

really not sure how i feel about this but hey ho i will get used to the idea...
i understand the enormity of it and the dedication etc required during recovery - BUT  im not sure everyone around me does!
havent worked out for a few days - i am lacking a little mojo and i have so much pain its crazy - but today i will do something likely some pressing and a few swings

on friday i start some pre hab work with a local physio to help me go into the op in the best possible shape

laters sng

Swing season w/o 2.....

Simple as can be -
20 x 9 reps 2hd swing @ 20kg otm

Strict reps, tight abs and ass!

Hip coped well only 1 moment reminding me that I have to be very careful

That's all sng

arms and swing season (back to basics)...........

after a week of relative in-activity i was back at it with a bang......
arms went a bit like this -
light/high rep biceps
21kg bb curl x 15 s/s with 10kg  hammer curls 10/10 x 4 sets
heavy triceps
kbell extensions
20kg x 6 x 4 sets

swing season = 20 minutes 8 reps otm @ 20kg

swing season replaces the king sized killer routine - as the unilateral style of the snatch was wrecking my hip for days after each w/o - swing season is 2hd swings and just sits better with my hip - meant to be 3 x per week increasing in swing volume through 26 workouts to 21 reps otm

that is all sng

weekend off......

trained shoulders on friday night and despite it been short and light ish it was very strict reps and left my shoulders and lats in bits!
saturday and sunday came and went with no workout and a very poor diet! - but do you know what - to hell with it for 1 weekend - i had great day with my wife and kids on saturday and yes i did have an icecream with the boys, on saturday night i went out with my best mate for the 1st time in forever and had a few beers, i met up with yvette at the end of the night and we had some chips, sunday brought the hangover from hell and a comfort food binge - BUT did it really matter - no it bloody didnt - shortly if i have an op on my hip these days out may not happen for a while so i enjoyed my family time and had great fun with my wife and friends
that said im back on the wagon - so to speak today and normal eating, drinking and exercising will resume

here endeth the lesson sng

weigh in...........week 13....mmmmm

week 13 for what ever reason didnt go well-
i was ill and didnt train at all monday to thursday
i ate reasonably well and apart from monday stayed within my kcals
i drank everyday and a minimum of 2-3 litres
so why i didnt loose i can only guess - its the in activity

so 22lbs in 13 weeks and slipping behind target a little - but i move on to a new week with a positive attitude and a healthier body :)

sng

Half a workout.....to be continued.....

Thought I had the time to fit in a short effort after a few days illness - how wrong was I! I got the 1st part done and then the family went into melt down - but hey ho half a session is better than none :)
STRICT barbell military press
26kg x 10 x 2
28.5kg x 10 x 2
31kg x 8+7
Not done this in ages and felt very strong and in control - Pavel's ladders dem make me stronger!
Half mile walk with the dog all good