Workouts Monday Tuesday and Wednesday

On Saturday my new BBQ arrived. I spent Sunday morning building it.

Then cooked up some homemade burgers. 

Two styles Horseradish and cajun. Both delicious. Washed down with Pims. 

For everyone else I'm sure that would make no difference to them at all, but for me, I don't eat red meat or drink alcohol. 

Sunday night I slept right through. Monday I felt sluggish all day. 

Then at 5pm one of my training buddies called round and we went for a workout. 

1700h

200m run / 10x40 Overhead squats / 10 pushups

repeat 3x

Ok officially this is the first time I've every done overhead squats. My training partner watched my technique, and I kept it fairly tight but my knees killed me, and my lower back hurt. 

Risk vs benefit...I'll pass

5 rounds for time of:

400m run / 10 turkish get ups 16kg kettlebell

After 3 rounds I was destroyed, nothing in my legs, could barely run. I felt like I was running with about 20kgs of fat round my middle. 

The only conclusion I can take from this is that my body was reeling from the red meat and alcohol from the day before. That's a lesson in itself. 

Tuesday 0730h 

A1. Incline DB Chest press 28x15, 34x15, 38x15, 38x15

A2. Ring chins x10,  x8,  x8,  x6
A3. Pulldowns  80x15, 80x15, 100x15, 100x15

B1. DB Chest Press 28x15, 30x15, 30x15, 30x15
B2. Pushups x15 x15 x15 x15

B2. Single arm row 24x15, 26x15, 30x15, 30x15

C1. DB Decline Press 30x12, 30x12, 30x12, 30x12

C2. EZ Bent Over Rows 25x12, 25x12, 25x12, 25x12

10 minutes of sandbag get ups

I've no idea how heavy the power bag was 20-25kgs maybe. But this felt 100% easier than Mondays

15-12-9-6-3 of:

Kettlebell swings 32kgs
24" Box jumps
Pushups

Wednesday 0730h

400m run 5 squats. 5 squat jumps, 5 pushups, 5 crunches
I did 1x400m and the exercises x2

Knees and lower back were really hurting.

A1. Seated DB Shoulder press 22x10, 26x10, 28x10, 30x10
A2. Seated DB Shoulder press (40% drop strict) 16x12, 20x12, 18x12, 20x12 

A3. Hammer curls (strict)  20x12, 20x12, 20x12, 20x12 

B1. Single arm lat raises 10x15, 12x10, 14x15, 14x15
B2. Alternating Db curls14x10, 14x10, 16x10, 16x10

C1. Front raises 10x10, 12x10, 12x10, 12x10

C2. Lateral raises 10x10, 12x10, 12x10, 12x10

C3. Incline Curls 20x10, 20x10, 20x10, 22x10
C4. Incline Curls(40% drop strict) 12x10, 12x10, 12x10, 12x10

I was very sore today but not in a way I'm used to.

My back was really sore in a way that felt like it was about to give out on me.

Luckily I have a weekly sports massage booked. But the time my massage actually started at 1330 I was close to the point of being in all sorts of trouble.

Alek worked through my body starting at my SCM, then working through my hips, quads, loser back then into my hamstrings and calves.

An hour later my knees felt normal again and my lower back was ok.

So what are the lessons I've taken from the last 4 days?

What you eat and drink can really effect how you feel when you workout. The red meat slowed me right down to the point I couldn't run. The drink might also have been a factor.

Then exercise selection.

For years I haven't had a single injury or hint of one because my workouts have been fairly well rounded.

My body doesn't like Overhead squats or turkish get ups.

So the question I need to ask is do they offer a substantial enough benefit to me of the potential injury risk they've give me this week?

No...

Be sensible with your body and listen to it, if you get the feeling that the exercises aren't helping you.

Ditch them!