I know that, but it's either use the smith, or don't squat when I'm at that gym

Pre breakfast session interrupted by an accident (as below)

150 lateral/front/bent raises

Face pulls - 70lb x 15

Single arm dumbbell floor press - 75lb x 39 with a v. short pause at 31 and longer one at 35

(for right arm, left lagged in reps & needed 3 slight breathers, c. 5 to 10 seconds each)

straight into

Feet raise push ups x 11, 10

Push ups x 11, x 14

Standing cable press - 70lb c. 5

This is where it all went wrong.

The cable (used for facepulls) was threaded through a D ring attached to a heavy bag chain looped over the wooden rafters in the garage, used to hang a maize bag also. Got to about 5 reps when there was an almighty crack and it snapped, hit me right on the base of the skull and bounced over me smashing into the garage door about 8 feet away.

Closest I've ever come to being knocked out - a massive crack and concussive feeling and sharp pain on the skull so fast it was hard to comprehend. A really sharp. 'hot' and 'black' pain if that makes sense - I really thought it would be cut open but can't find an open wound.

Now have a massive headache but the worst thing is a prickly, hot, sharp pain across the bottom of my skull just as the main 'curve' starts. It feels like hot liquid running around and leaking but there is no sign of blood and the skull feels intact though with a dent (natural?) in one place and a swelling just below it. I hope nothing is leaking internally and am now watching carefully for any signs of sickness or dizziness, if I get any I'll be off to Casualty.

Another needless dumb incident coming from using Jerry built/ad hoc equipment/layout! literally!

There is no free bar to use variations on?
The variations mean you don't have to use the smith.

@Lost_bmw

I don't want to come across as a big girl but please go and get yourself checked out, you really can't be too careful with blows to the head mate.

Cheers - I'm swamped with work at the moment, now lunchbreak is about up, but may well pop over later - am monitoring any signs really closely and don't feel sick at all. The clamp/chain hit very fast but thankfully weren't too heavy - more like having something thrown at you than being thwacked with a metal bar I guess.

The thing putting me off - except work - at the moment is the memory of the last couple of times I went to casualty (doc is useless to ty to get to see even if on death's door!) second of which I gave in after x hours and went home.

DLs up to 215kg, didn't feel strong enough to go for 220kg.

Rows up to 240kg

Chins up to 30kg.

Off caffeine atm, and have been for a week. Today is the first day since coming of it that I haven't had a headache! Not sure if its coincidence (I've been a little over the weather) or a sign of caffeine dependancy, either way a month at least of the stuff now.

Well, still alive - headache milder but still the tight, 'cracked' pain on the base of the skull + two swellings, one where the brass D ring hit and another lower where the chain attached to it must have caught me, but no open wounds - so, didn't risk boxing due to the concussive side and did shoulders instead.

Single arm lateral raises - 20lb = 1 x 100

Single arm dumbbell press - 75lb = 1 x 14 and 1 x 7 per hand with c. 30 secs rest between sets

Standing single arm Grappler press - 90lb = 1 x 26

Alternate front raises - 2 x 20lb = 1 x 38

Free squats - 1 x 300


Laterals possibly a new PB for me, sounds a bit like a Fanny Anne one I guess but a bit like doing ten sets of 10 in about a quarter of the time.

oops, typo. It should say 140kg! Would be impressive if I could BOR for 5 more than I can DL for 1!

The 58kg class lifted more than that!

The 48kg class winner comfortable beat my best lift of 110kg C&J, I think it was around 120kg!

30 mins on the rower, tabata circuit, heavybag routine, trx circuit.