Kangaroo Boxing - 「Foz' Strength and Power Log」

[Fozzy]

Mon 8th Dec

went gym. did pec deck, hammer rows, hammer pulldowns, abs. Seeing physio thursday, will ask when I can return to some normal lifting.... :'(

Did grip training. Closer on the 2 right handed, and th 1.5 left. very close.

did some wrist roller too @ 20kg foreward/back

~Foz

[Fozzy]

Monday - Dec 8th

pec deck/hammer rows/abs/hammer pulldowns, usual garbage. see physio tommorow.

Wed - 10th Dec

4 minutes HIIT (tabata session) then finished with 16 minutes LSD, sprint rode the last 30 seconds. Bike says it was 9.5km, no idea if thats worth anything. Try beat that distance next time.

~Foz

[Team Dragonfire]

so why are we doing the high rep stuff again?

[Fozzy]

Originally Posted by Team Dragonfire

so why are we doing the high rep stuff again?

the lifting stuff? thats just what the physio told me to do as far as rehab goes. Said nothing else for the moment because he doesnt want me locking my arm out as it hyperextends at the moment. If it does not get better from physio i will just have to train next year with a torn MCL, as I am not missing another year of BJJ. May have to give up lifting though if it is not stable enough to do.

~Foz

[Standard]

Foz hurry up and become healthy damn it!

[Fozzy]

fucking, not choosing to be a glass cannon :'(

~Foz

[Fozzy]

Thursday - 11th Dec

Saw the physio, said I can slowly re-incorporate normal lifting. Wanted me to do DB flys, with a wrist toward body grip (dont know the technical word), but said I could re-incorporate bench as I saw fit. No SOHP with the traditional way, more of a 'palm' towards my ears press if that makes sense.

Didn't notice the elbow hyperextending or popping out but we really didn't push it when I saw him yesterday. He said I could go until it locked out, (not sure if he knew it was still popping or not)

So....

Friday 12th Dec

Went gym. Did some light bench :'( okay it was my max now, it's gone down without benching for almost 3 month it's ridiculous.

5*bar (10kg bar)
5*20kg
5*40kg
3*5*65kg

was hard to bust out the 65s. Arm felt okay but shaky during some of the sets. Didn't want to push it much further.

Deadlifts

5*60kg
5*80kg
5*100kg
3*120kg

didn't feel it today can get another 20-30kg on that easily... :S

Squat

mucked with these.

5*bar
5*40kg
5*60kg
3*80kg

dont know how far i will go with these. I might do them for reps my knee has been hurting. Finally have the bar in the right spot though. No weight travelling down my wrist.

Chins

1*7
1*4
1*3

GRIP Training

did some attempts on the 1.5 and 2.

~Foz@work

[Fozzy]

Sat 13th December

did 4 mins tabata HIIT sprint on the bicycle, legs were hammered from squats the day before. Finished the 20 mins off with LSD riding. Kept my HR semi decent.

~Foz

[Team Dragonfire]

Originally Posted by Fozzy

Saw the physio, said I can slowly re-incorporate normal lifting. Wanted me to do DB flys, with a wrist toward body grip (dont know the technical word), but said I could re-incorporate bench as I saw fit. No SOHP with the traditional way, more of a 'palm' towards my ears press if that makes sense.

unsure why the physio wanted db flyes, but regardless, I believe they just want you to keep your grip neutral when pressing. a bar like this would benefit you a lot:



or even doing pressing movements with this:

[Fozzy]

yeah. See he said to do flyes, but that I could go back to a regular BB bench as i saw fit. Even with the neutral grip it still pops/hyperextends slightly so I am unsure. It is worse when I have a pronated grip.

This physio I see was the Physio for the Australian men's waterpolo team at both the Sydney and Athen's Olympics. So he knows about elbow/throwing injuries.

But yeah, he said within the next 2 weeks before I see him again he expected me to transition to the normal bench again with a pronated grip so.... fuck knows man.

I tried ringing him about the popping, but couldnt get ahold of him, just sent him an e-mail to get his thoughts. Waiting for a reply.

~Foz