Saturday, January 16, 2016
The next step off a peak is always down
And it looks like I fell off, even though I thought I was stepping back.
Ribs felt good until the first hike pass with the 36 kg, the weight of the day and I heard a "pop" coming from the rib.
Pops are never good.
This was weird too as the last warmup felt fine. Plus the bell was in my left hand. Had Joe Sarti inspect it and there didn't seem to be any specific pain points, no deformations or any other pathology but it was a big achy- just like after the Chiro over set it last friday.
NO pain on breathing and no specific pain on arm movement.
It's one thing to have an injury from hard training, it's another from a totally unnecessary adjustment! The neck as necessary. this part of it was not. I knew better that that adjustment never has worked for me but didn't stop her. My bad.
took a few minutes then started light ( AND with my right arm-which strangely did not hurt) and ramped up)
Felt ok but not normal. Time to back off and rebuild I guess
One arm swings
16 kg 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
36 kg x 0 ( tweak set)
20 kg x 10/10 ( right arm start from here)
24 kg x 10/10 x 3
28 kg x 10/10 x 3
32 kg x 10/10 x 2
36 kg x 101 x 1
well that was good news. Felt pretty much the same as wednesday when I started with my right side and the transfer didn't hurt at all.
this is weird.
55 x 10
75 x 10
95 x 10
105 x 8
115 x 5
very strong and didnt feel rib at all
Horiz Bar Pushup
bw x 10
30 lbs sandbag x 12 x 4 sets
no rib problem here either. pushups were solid but tri's tired
55 x 8 x 3
band rear delts
3 sets of 15
ok got to sort this out now
Ruck up ( still light) tomorrow