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.

Hack squats
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

bar curls
55 x 8 x 3

band rear delts
3 sets of 15

ok got to sort this out now
BW 162.2
BF 12.4
W 56.7

Ruck up ( still light) tomorrow


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