todays work
warm up
1a.med ball chest throw-12lb 3x5
b.outlet throw-3x5
c.recline row-3x10
d.push up-3x10
2a.right arm overhead-40x5 50x5 60x5 70x5 80x3 90x3
b.pulldowns-90x8 110x6 130x6 150x6 170x6 190x6
rehab work
as of wed i was 7 weeks out from orthoscpoic acromiplasty on my left shoulder. last 2 weeks great reduction in pain which led to me pushing my shoulder a little more(range of motion almost back to normal)had follow up visit today where surgon was amazed by my rom and told me he expects me to return to my old performance level(prior to the bone spur my incline was 405 and military about 295)he still wants me to take things slowly.
while i return to using 5/3/1 for my deadlift and front squat, i will not press till the end of the month then only take small steps to press weights i can handle. once pain is gone(or at least less significant)i use 531 for upper lifts as well. since my work load is much lower i just want to add weight when possible till im about 75% my old totals. weight today was 270.5(down 9lbs since monday) day 4 on keto run. meals were
4am-scoops syntrax matrix in water
9am-4 eggs, whole kielbasa
7pm-16 oz ribeye, spinach salad w/feta,olive oil,acv
throughout day-supplements and unbelievable amounts of diet soda
little run down as i type this had less then 4 total hours sleep, will attempt FSQ/deadlift at 8am
Warm up
Bench jumps-3x5(normal boxes I use were occupied by a body pump class)
fsq-135x5 225x3 285x3 325x3 365x3 belt last 2sets
Deadlift-135x3 225x3 315x1 395x5 455x5 515x5 no belt
3-28-14
took week off trying to recover from a mild groin pull, no such luck
warm up
1.box jump18x5x3
2.front box squat(dont agrrivate my groin like regular front squat)135x3 185x3 225x3 275x3 put on belt 315x3 335x3 365x1 385x1
3.deadlift-135 3 225x3 315x1 405x1 455x1 505x1 555x1 no belt used
4.good girl(for rehab)120x10x3
used progressivly heavier sets rather then 531 trying to take advantage of good days and use other exercise other then my primarys to accomadate my injuries reps and weight done by how i feel overall goal is 3-5 progrssivly heavier sets 1-5 reps
4-1-14
jump rope/foam roll/stretch
throws/rows(consists of med ball chest passx5, outlet passx5 recline rowsx10 for 3 rounds)
1a.pullups 8x3
b.close grip incline-barx5 95x5 115x5 135x5 155x5 185x5 205x5 225x3 245x2 275x1
first serious pressing session very minor discomfort very happy with the 275x1 went fast and smooth next goal is to handle it for 5 reps again once i accomplish that ill feel confident to start pushing heavier weight
so after several days of just doing this and that bullshit with my training, i have a set plan to follow and put in a good day
4-13-14
warm up,throws and rows
1a.pullups-bwx5x6
1b.incline-95x5 135x5 185x5 215x3 245x3 275x3 295x1 315x1
2.standing military-barx10 115x5 135x5 155x5
using 5/3/1 with max effort thrown in. I incline and press on the same day for week 1 i use the 3s week for incline and 5s for press. i add 1-3 progressivly heavier singles on the incline and keep the press as is. for week 2 i use 5s for incline and 3s for press then add 1-3 singles on the press. third week add 1-3 singles for both then deload on week 4. like how it sounds and felt good so far so i wanna see how it goes
4/18/2014
warm up(bike 5 min, mobility and stretch)
1.box jump-18x5x3
2.FSQ-135x5 185x3 225x3 285x3 put on belt 325x3 365x3
3.deadlift-135x5 225x3 315x1 375x5 435x5 495x5
no singles performed (want to ensure groin/hip area is ok, felt good so decided not to build rome in a day) no belt used for deadlifts, training maxs for cycle are 405 for FSQ and 585 for deadlift
4-21-14
warm up
throws and rows
1a.pullups-bwx3 bw+25x2x5
b.incline-95x5 135x5 195x5 225x5 255x5
2.military-barx10 115x3 145x3 165x3 185x1
felt shitty today but hit my numbers and got through it
4-25-14
warm up
1.box jump-18x5x3
2.FSQ-135x5 185x3 225x3 265x5 305x5 345x3
3.deadlift-135x3 225x3 315x1 405x1
horrible day, glutes and hips bothering me, i just need to stay focused and keep training, progess will come as long as i stay focused
4-27-14
warm up, throws and rows
1a1.pullups-bwx3 bw 25x3x5
b.incline-95x5 135x5 185x5 225x5 255x3 295x1 315x1 335x1
a2.pulldowns-150x12x3
2a.military-barx10 95x5 135x5 155x3 175x1 205x1
b.ez curls-60x8x5
3.cubans-5x15x2 10x10
4.standing cable abs-110x15x3
5.stiff arm pulldown-110x15x3(some reason make my left shoulder feel great)
good day felt good to use heavier weights
5-2-2014
warm up
FSQ-135x5 225x3 275x1 305x5 345x3 385x1
deadlift-135x1 225x1 315x1 405x1 495x1 545x1(no belt)
5-5-2014
warm up, throws n rows
1a.pullups-bwx3 bw+25x3x6
b.incline-95x5 135x5 185x5 225x3 255x3 285x3 315x1 335x1
2.military-barx10 135x5 155x5 175x5
5-7-14
conditioning
6 tempo runs @75%
kettlebell clean and press-35x8x3
kb swings-53x12x3
had to start somewhere so i started slow
5-10-2014
warm up
box jump-18x5x3
FSQ-135x5 185x3 225x3 285x3 belt 325x3 365x3
deadlift-225x3 315x1 375x5 435x5 495x5 no belt
5-20-14
warm up, throws and rows
1a.pullups-bwx3 bw+25x4x6
b.incline-95x5 135x5 185x3 225x3 275x3x6
2.military-bar(behind neck)x10 95x3 135x3 165x3x4
5-25-14
warm up, throws and rows
1a.pullups-bwx5 bw+25x4x5 bwx8 bwx3(hang off rack) bwx2(alternate)
b.incline-95x5 135x5 185x3 225x1 245x3 275x3 315x3
2.military-bar(behind neck)x10 95x5 145x5 165x5 185x5
3a.landmines-25x6x3
b.hammer curls-30x6x3
conditioning
1 mile walk(sw 640 on left ankle, does this count as a weighted cardio?lol)
6-1-2014
warm up, throws, rows
1a.pullups-bwx5 bw+25x4x6
b.inclines-95x5 135x5 185x5 225x5 255x5 295x5
c.rev hyper-3x10
2a.military-bar(btn)x10 95x3 155x3 175x3 205x3
b.hammer curls-30x6x3
6-4-2014
1a.iso row-180x12 270x10 320x8 360x6 410x4
b.rev hyper-5x10
2a.pulldown-130x10 160x8 190x6
b.torso rotation-70x8x3
3a.rear delt raise-10x10x3
b.hammer curls-35x6x3
6-6-14
back little off(si joint)so i took it easy
warm up
1.box jump-18x5x3
2.FSQ-135x3 185x3 225x3 275x3 put on belt 315x3 335x1 365x1
3.deadlift-135x3 225x1 315x1 405x1 455x1 was going to attempt 505 started to pull didnt trust it enough with my back bothering me so i let it go hopefully by next session everything will be back in place another chiro appointment this week
throughout training session rev. hyper 5x10 bw down to 264
6-8-2014
warm up, throws and rows
1a.pullups-bwx5 bw+25x4x6
b.incline-95x5 135x5 185x5 225x3 260x5 295x3 330x1
hypers-bwx10x5
2a.military-bar(btn)x10 95x5 135x3 170x5 170x3 190x3 215x1
b.hammer curls-35x6x3
3a.torso rotation-70x8x3
b.cubans-10lbsx10x3
6-11-14
warm up w/ 1 arm kb complex(press, snatch,swing, clean)25lbs for 8 reps 3 rounds non stop
1a.hammer iso row-180x15 270x12 320x10 360x8 410x6
b.hammer chest press-90x15 140x12 180x10 230x6,4
c.hyper-bwx10x5
2a.bent over lateral-15x10x3
b.push ups- bwx10,10,15
c.hammer curls-35x6x3
very bodybuilding style training today with reps and squeezing the muscles, muscles felt engorged with blood by end