Week 3, Day 3
Warmups
Sumo deadlifts: bunch of singles at 60, 100 and a few at 140
Pendlay rows: warmups, 80x8, 100x8, 115x8x2
Cable rows: 50x12, 70x12, 80x12x2
Notes
First pulls for a bit, so did sumo. Of course.
Thursday, April 30, 2020
Tuesday, April 28, 2020
Tuesday 28th April 2020
Week 3, Day 2
Warmups
Bench: warmups, 165x6, 167.5x6, 170x6, 172.5x6
Pullups: BWx8x4
Larson press: warmup, 142.5x6, 147.5x6, 152.5x6
Pushdowns: warmups, 40x8, 45x8, 47.5x8, 50x8
Notes
Not a bad day. Shoulders felt reasonable. Stretched last night with the bands, so that was pretty good.
Warmups
Bench: warmups, 165x6, 167.5x6, 170x6, 172.5x6
Pullups: BWx8x4
Larson press: warmup, 142.5x6, 147.5x6, 152.5x6
Pushdowns: warmups, 40x8, 45x8, 47.5x8, 50x8
Notes
Not a bad day. Shoulders felt reasonable. Stretched last night with the bands, so that was pretty good.
Monday, April 27, 2020
Monday 27th April 2020
Week 3, Day 1
Warmups (banded stretching for upper)
Squats: warmups, 60x8, 80x8x2 (no shoes/no belt)
Stepups: BWx8, 15x8x3 each leg
Pulldowns: warmups, 50x8, 70x8x3
Planks: 3x30sec
Notes
Littlest kids birthday, on a public holiday, during lockdown for Covid-19. So trained late, after eating cake n stuff and yeah. Didn't feel great, but I ddi it. Lets see if I feel crippled for a week.
Warmups (banded stretching for upper)
Squats: warmups, 60x8, 80x8x2 (no shoes/no belt)
Stepups: BWx8, 15x8x3 each leg
Pulldowns: warmups, 50x8, 70x8x3
Planks: 3x30sec
Notes
Littlest kids birthday, on a public holiday, during lockdown for Covid-19. So trained late, after eating cake n stuff and yeah. Didn't feel great, but I ddi it. Lets see if I feel crippled for a week.
Saturday, April 25, 2020
Saturday 25th April 2020
Week 2, Day 4
Warmups
Bench: warmups, 200x1, 172.5x5, 175x5, 176x5
Pulldowns: warmups, 50x12, 70x12x3
1board med grip: warmups, 165x6, 170x5(doh), 175x6
Plank etc
Notes
Was ok, rather than great. Possibly a little over RPE on the single, and the last set of 1board. The first because 200 is nicer than 198 or 197.5 and the second cos I tried to change my setup and it seemed to go to custard.
Warmups
Bench: warmups, 200x1, 172.5x5, 175x5, 176x5
Pulldowns: warmups, 50x12, 70x12x3
1board med grip: warmups, 165x6, 170x5(doh), 175x6
Plank etc
Notes
Was ok, rather than great. Possibly a little over RPE on the single, and the last set of 1board. The first because 200 is nicer than 198 or 197.5 and the second cos I tried to change my setup and it seemed to go to custard.
Thursday, April 23, 2020
Thursday 23rd April 2020
Week 2, Day 3
Cable rows: 50x12x2, 60x12x2, 70x12x2, 80x12x2
Banded leg curl: purplex20x4 per leg
Upper body banded stretches
Notes
Feeling tight and sore from benching. Felt a bit better after the stretching and stuff.
Cable rows: 50x12x2, 60x12x2, 70x12x2, 80x12x2
Banded leg curl: purplex20x4 per leg
Upper body banded stretches
Notes
Feeling tight and sore from benching. Felt a bit better after the stretching and stuff.
Tuesday, April 21, 2020
Plex Media Server running on a Synology Server DS418play - Error
So, I have been running PMS for some time, and before it I ran on a smaller slower Synology box.
But today it decided to not work.
On my computer accessing Plex the error showed
On my LG Smart TV it said
I accessed the account and the logs, and through a million trillion line entries, there appeared to be an issue with the database.
So... how to fix. There are a range of items in the web on how to correct/repair a sqlite database, but yeah, bollocks to that.
Plex tends to keep four backups of its databases. So, assuming you are not unfortunately enough that all four are dead, then its pretty straight forward.
Web access to your synology server, and open the File Station app. Then find the following location.
[Server name]>Plex>Library>Application Support>Plex Media Server>Plug in Support>Databases
Its quite deep.
In that folder is a ton of database files and their backups.
Now, the next thing you need to ensure is that the Plex server is not running. Open Package Centre, click on installed, then the plex app, then the little arrow next to "open" which will allow you to select Stop. Agree and let it shut down.
The above folder will clear out a few of the active database files.
The file I had to deal with was com.plexapp.plugins.library.db
Really clear name, but thats it. Long with that file, there are a four others of the same name but with the addition of a date at the end.
I selected the above file and all four backups, and selected download. This is to backup files so I don't mess things up.
Then I deleted the above file.
Finally I got the backup file with the newest date, and removed its date, so it ultimately replaced the above file name directly.
Started the plex app through the Package centre, and it all ran perfectly.
Obviously, if required, you can go further back into the backups to get the thing working.
But today it decided to not work.
On my computer accessing Plex the error showed
There was an unexpected error loading this library
Please visit our forums if you continue to experience problems
On my LG Smart TV it said
something went wrong there was an error loading your home screen
I accessed the account and the logs, and through a million trillion line entries, there appeared to be an issue with the database.
Apr 21, 2020 19:09:36.153 [0x7fe98abc3700] ERROR - SQLITE3:(nil), 11, database corruption at line 64817 of [bf8c1b2b7a]
So... how to fix. There are a range of items in the web on how to correct/repair a sqlite database, but yeah, bollocks to that.
Plex tends to keep four backups of its databases. So, assuming you are not unfortunately enough that all four are dead, then its pretty straight forward.
Web access to your synology server, and open the File Station app. Then find the following location.
[Server name]>Plex>Library>Application Support>Plex Media Server>Plug in Support>Databases
Its quite deep.
In that folder is a ton of database files and their backups.
Now, the next thing you need to ensure is that the Plex server is not running. Open Package Centre, click on installed, then the plex app, then the little arrow next to "open" which will allow you to select Stop. Agree and let it shut down.
The above folder will clear out a few of the active database files.
The file I had to deal with was com.plexapp.plugins.library.db
Really clear name, but thats it. Long with that file, there are a four others of the same name but with the addition of a date at the end.
I selected the above file and all four backups, and selected download. This is to backup files so I don't mess things up.
Then I deleted the above file.
Finally I got the backup file with the newest date, and removed its date, so it ultimately replaced the above file name directly.
Started the plex app through the Package centre, and it all ran perfectly.
Obviously, if required, you can go further back into the backups to get the thing working.
Tuesday 21st April 2020
Week 2, Day 2
Warmups
Bench: warmups, 157.5x7, 160x7, 162.5x7
Chins: BWx8x4
Med grip Larson press: warmups, 135x6, 140x6, 145x6
Pushdowns: warmups, 50x10x3
Notes
Shoulders felt odd, but went through pretty well all up. Back is still a little eh, but functioning a little better. Will still leave the barbell exercises for another week or so.
Warmups
Bench: warmups, 157.5x7, 160x7, 162.5x7
Chins: BWx8x4
Med grip Larson press: warmups, 135x6, 140x6, 145x6
Pushdowns: warmups, 50x10x3
Notes
Shoulders felt odd, but went through pretty well all up. Back is still a little eh, but functioning a little better. Will still leave the barbell exercises for another week or so.
Monday, April 20, 2020
Monday 20th April 2020
Week 2, Day 1
Warmups
Pulldowns: warmups, 50x8, 60x8, 70x8x2
Stepups: BWx8x5 each leg
Planks: 20sec x3
Notes
Back is still a dick but slightly better. Something to do, so had to do something.
Warmups
Pulldowns: warmups, 50x8, 60x8, 70x8x2
Stepups: BWx8x5 each leg
Planks: 20sec x3
Notes
Back is still a dick but slightly better. Something to do, so had to do something.
Saturday, April 18, 2020
Saturday 18th April 2020
Week 1 Day 4
Warmups
Bench: warmups, 196x1, 170x5x3
Pulldowns: warmup, 50x12, 60x12x5
1board med grip: warmups, 160x6, 165x6, 170x6
Plank and a few other things
Notes
Absolutely bucketed down. Warm, humid. Went ok otherwise. The back is still being a dick, but slowly improving. Planks were harder than they should be :|
Warmups
Bench: warmups, 196x1, 170x5x3
Pulldowns: warmup, 50x12, 60x12x5
1board med grip: warmups, 160x6, 165x6, 170x6
Plank and a few other things
Notes
Absolutely bucketed down. Warm, humid. Went ok otherwise. The back is still being a dick, but slowly improving. Planks were harder than they should be :|
Tuesday, April 14, 2020
Tuesday 14th April 2020
Week 1, Day 1
Warmups
Bench: warmups, 150x6 (doh), 150x7, 155x7
Chins: BWx8, 5x8x2, BWx8
Larson press paused: warmup, 120x6, 125x6, 130x6
Pushdowns: warmups, 30x12, 40x12x2
Notes
Back is killing today, absolutely killing. Doh. But bench went well. The week off meant there was substantially less shoulder pain, and no elbow pain. Good overall, underestimated some of the RPE but thats better than over. Need a hand full of painkillers, a good sleep and see how the back works.
Warmups
Bench: warmups, 150x6 (doh), 150x7, 155x7
Chins: BWx8, 5x8x2, BWx8
Larson press paused: warmup, 120x6, 125x6, 130x6
Pushdowns: warmups, 30x12, 40x12x2
Notes
Back is killing today, absolutely killing. Doh. But bench went well. The week off meant there was substantially less shoulder pain, and no elbow pain. Good overall, underestimated some of the RPE but thats better than over. Need a hand full of painkillers, a good sleep and see how the back works.
Monday 13th April 2020
Week 1, Day 1
Warmups
Highbar squats: warmups, 180x1, 150x5, 160x5
Pulldowns warmups, 50x8, 60x8, 70x8x2
Pulldown abs: 30x12, 50xmessy, 35x12x2
Band hamstring curl: purplex20x3 per leg
Notes
I did a deadlift last week, but can't remember what i did properly, somewhere around 200 off the rack, but a few reps here and there. But took bench off for the remainder of the week. Now I have at least a four week block, focussing on RPE and trying to use what I should be rather than going all out. Squats felt reasonable after a few warmups, 180 single felt good. Felt sore the following day - not muscular just the stupid back. Certainly not recovering quite the same way I had been. Don't quite know why. Alternating weeks of heavier squats/deadlifts to give the body a chance to recover.
Warmups
Highbar squats: warmups, 180x1, 150x5, 160x5
Pulldowns warmups, 50x8, 60x8, 70x8x2
Pulldown abs: 30x12, 50xmessy, 35x12x2
Band hamstring curl: purplex20x3 per leg
Notes
I did a deadlift last week, but can't remember what i did properly, somewhere around 200 off the rack, but a few reps here and there. But took bench off for the remainder of the week. Now I have at least a four week block, focussing on RPE and trying to use what I should be rather than going all out. Squats felt reasonable after a few warmups, 180 single felt good. Felt sore the following day - not muscular just the stupid back. Certainly not recovering quite the same way I had been. Don't quite know why. Alternating weeks of heavier squats/deadlifts to give the body a chance to recover.
Tuesday, April 7, 2020
Tuesday 7th April 2020
Warmups
Bench :warmups, 155x6x2
Chins: BWx8x4
Med grip Larson: warmups, 120x7, 127.5x8
Pusdowns: warmups, 40x12x4
Notes
Sore, but got better as I warmed up. Hopefully the lighter work and less frequent benching lets me recover a little.
Bench :warmups, 155x6x2
Chins: BWx8x4
Med grip Larson: warmups, 120x7, 127.5x8
Pusdowns: warmups, 40x12x4
Notes
Sore, but got better as I warmed up. Hopefully the lighter work and less frequent benching lets me recover a little.
Monday 6th April 2020
Warmups
Highbar squats: warmups, 170x1, 135x5
Pulldowns: warmups, 70x8x2, 80x8, 70x8
Banded leg curls: purplex20x3 each leg
Notes
First day of new block. Felt reasonable even though I started the day with a sore lower back.
Highbar squats: warmups, 170x1, 135x5
Pulldowns: warmups, 70x8x2, 80x8, 70x8
Banded leg curls: purplex20x3 each leg
Notes
First day of new block. Felt reasonable even though I started the day with a sore lower back.
Saturday 4th April 2020
Week 6, Day 4
Warmups
Bench: warmups, 210x1, 195x4, 200x3.5 doh
Pulldowns: buncha
Notes
Everything hurts. Just not recovering from this. Sore, and tired. The 195 was solid enough, but the 200 was a best wishes YOLO. The three reps was a PR, so thats ok, I guess :)
Dropping the plan now and reassessing and moving forward.
Warmups
Bench: warmups, 210x1, 195x4, 200x3.5 doh
Pulldowns: buncha
Notes
Everything hurts. Just not recovering from this. Sore, and tired. The 195 was solid enough, but the 200 was a best wishes YOLO. The three reps was a PR, so thats ok, I guess :)
Dropping the plan now and reassessing and moving forward.
Thursday, April 2, 2020
Thursday 2nd April 2020
Week 6, Day 2.5
Warmups
Rack pull (#8): warmups, 140x5, 180x1, 160x5
Shrugs: 60x12x3
Facepulls: bands x whatever
Notes
Just trying to protect the back so reducing the ROM as a means to that end. Will see how it goes.
Warmups
Rack pull (#8): warmups, 140x5, 180x1, 160x5
Shrugs: 60x12x3
Facepulls: bands x whatever
Notes
Just trying to protect the back so reducing the ROM as a means to that end. Will see how it goes.
Wednesday, April 1, 2020
Wednesday 1st April 2020
Week 6, Day 2
Warmups
Bench: warmups, 187.5x5x4
Cable rows: warmups, 70x12, 90x12x4
Notes
Well, that sucked. Triceps were quick to fatigue. Oh well, will get better. Even though it felt hard as hell to finish off each set, I did it. One of my heaviest block of 5's. Residual fatigue from Monday? Who knows.
Having ideas for my next training. Two variants of the potential. 2x weekly training. Either a 3day program, which means 9 weeks will take the best part of 15 weeks. or just going the same duration over 9 weeks but with less. The main goal to gain more recovery time, and allow for stronger performance on each item. Especially the joints etc. Will see how it works.
Warmups
Bench: warmups, 187.5x5x4
Cable rows: warmups, 70x12, 90x12x4
Notes
Well, that sucked. Triceps were quick to fatigue. Oh well, will get better. Even though it felt hard as hell to finish off each set, I did it. One of my heaviest block of 5's. Residual fatigue from Monday? Who knows.
Having ideas for my next training. Two variants of the potential. 2x weekly training. Either a 3day program, which means 9 weeks will take the best part of 15 weeks. or just going the same duration over 9 weeks but with less. The main goal to gain more recovery time, and allow for stronger performance on each item. Especially the joints etc. Will see how it works.
Subscribe to:
Comments (Atom)