So I had a little set back over the last few weeks! I was admitted to Warwick hospital after suffering a pretty bad virus! I started of with a sore throat on the Wednesday.. and to be honest, I thought I just had a long long hangover from a pretty hard drinking session on the Saturday before hand!

But this wasn’t the case! A few more days went by, and the swelling I previously had inside my mouth had spread from my chest all the way to my ears! I can only describe my self as an elephant man! No neck just swelling…I can laugh now, but at the time it was some scary stuff… Friday night I ended up checking my self into A&E as the swelling had got so bad I could no longer breath or swallow!

Anyway…

5 days later, a shed load of hospital steroids and antibiotics….IM OUT!

Training obviously took a back seat due to health reasons. So now I am back on it! Finally.

I kicked my training back off with a semi light deadlift session, the plan showed a deload this week so I stuck to that as it fitted quite well. I still do not feel as powerful as I would have liked, but let’s get on with it.
It was good to have some lighter weights and accessory work to focus on, so I could feel the weight again and actually get my muscle firming. I have been laid in bed for the last 2 weeks so my glutes and erectors where about to have a massive shock!

Deadlifts 3 x 3 at 65 % of my 1RM – I went for 182.5, this was based on my 280 earlier this year, it was quite easy, felt strong from the floor, I could have pushed my self a lot further, but it’s de-load and I have also got a long way to go from now on!!!

Deficit deadlifts – This wasn’t actually on the plan but I fancied hitting some more deadlifts after my 3×3 so I did 3 x 6 at 160kg!

Hyper extensions – I watched a few videos from Louis Simmons while I was in hospital last week on how to perform this exercise correctly, I think I nailed it but im still a little unsure! I will have to have a few more goes, but it felt a lot better then when I first tried it out- 3 x 12 reps!

SSB Good Mornings –After all of the above, my erectors where fried to say the least! I was struggling to stand upright let alone perform good mornings!! Anyway I got it done, on the new SSB bar which doesn’t fit in the racks! Bloody STRENGTH SHOP…you have to love them : ) 3 x 8 Reps.

I decided to add in some “pump” work to finish off, so I went back to some old school Bodybuilding movements.

Dumbbell supported row – 3 x 15 reps
Cable pull downs 3 x 15 reps
Seated Bicep curls – 4 x 15 reps
Hammer curls – 3 x 6 reps

So after all this I was absolutely FRIED!! So after some good pre-workout food, and some mighty strong pre workout supplement, I had an awesome session! My light grey ASEM Couture vest was wet through…… anyway….Back at it!

I cannot wait to hit some huge weights and hopefully a huge total: )

Peace!!!