Prod, Pin & Press

YESTERDAY the pain in my quad and the ache in my knees had kept me up most of the night. I had an hour booked with my regular physiotherapist late that afternoon. Dominique put a lot of needles into both my legs and my left shoulder, just to be certain that was as loose as it could be. My right VMO got most of the attention, of course. Dom recommended I take one or two weeks off… I think I replied that I had states in three and so that wasn’t really an option right now (and not till early May, to be realistic –  I’d like to at least do a strongman qualifier this year also), but I would try and take it easy till it felt better… or something vague like that.

Dom has been treating me for years now, and has become very proficient in attacking me with needles. It’s sad for me to see her disappear to Kelmscott, where bigger and better things await her but which is just too far from me to be viable for regular treatment. The good news, of course, is that Dan Rucci is freshly qualified to hurt people with long pointy things and then charge them for it. From here on out, my traps, quads and glutes are his territory. I know he’s as excited about this as I am.

Cardio: HIIT 45 seconds x 2 @ 80 rpm, reminder 40 rpm, 7 minutes total
DB s/set supinated curls & rotators: 4 kgs x 2 of each x 10
DB bench press: 15 kgs x 15

Bench press (paused… mostly):
60 kgs x 8
90 kgs x 8
110 kgs x 4 TPR
75 kgs x 10

DB s/set supinated curls & pinwheels:
PW: 20 kgs x 3 x 10
SC: 10 kgs x 3 x 10

1-arm Triceps pushdowns:
Left: plate 10 x 11, 12, 12
Right: plate 10 x 15, 15, 15

TRYING a couple of new things tonight when it comes to rehab and conditioning. This is my first attempt at HIIT and I’m pretty sure I could have done it better, but it’s a start. I need to continue my regular cardio sessions and make sure they’re as effective as possible, and this has been recommended to me by a couple of people now whose opinions I trust. I’m also, as you can see, doing more curling.

Yes. This is stuff I haven’t done since I was training at home in, like 2010/11. But it’s the most effective thing I can find for targeting my weak left arm; I feel the tendon through the shoulder joint getting stronger and more accustomed to being used. My benching is also slowly getting easier and stronger. I am uncertain now how GPC states is going to go down for me, but I’m committed to doing it so I may as well suck it up and deal. even if I don’t hit new numbers, that’s not the point. The point is that I’m able to do it at all.