Hang in there BB. You’re to strong for your own good.
6/18/09 (RE Lower)
A. SB Box Squats (2" below parallel): 65x10,155x8,245x8, 285x8,8, 295x8 (The 295’s weren’t real easy which just tells me my squat has a long way to go too. I usually find that there is about a 70 lb. differential for me between safety bar box squats and normal power squats without a box. 475x8 is my PR with power squats so these today were roughly equivalent too 365x8. Wow is all I can say. I have some serious work to do.)
B. GHR’s 15# 3x8 (Easy)
C. Calf Raises
D. Abs
I need to get a safety bar some day. You like it?
Love it. Bought it so I could squat without the pull on my shoulder having to set up with a regular bar and that’s all I’ve been using. It definitely takes some adjustment to get used to, but takes the low back out of squatting and keeps you very upright. Saw your post on your log. I’m chasing you my friend. I hope I’ll get back up there one day soon.
6/21/09 (ME Upper)
A. Floor Press 135x5, 185x5, 225x5, 275x3, 315x1, 335x0 (Ticked off…just felt weak today. Think I’m due for an unload week.)
B. 3 Board Press 295x3,300x3 (No problem)
C. DB Floor Press left 105x5, 120x5 right 90x5, 105x5 (Up to 95’s and 110’s next week)
D. Seated Cable Row 205x8,8,215x8
Superset
E. DB Rear Delts 25x8,8,8 (Still easy…will go up)
F. Trap Bar Shrugs 275x8,8,8 (increase nest week)
G. DB Curls 55x7,6,5
H. Grip work
I. RTC rehab
Not happy with ME work at all. This is the first week I haven’t increased from the prior. Still not quite 6 months out of surgery so I guess I just need to be patient…not one of my better virtues…lol. I am down to 207 now and most of my gym PR’s are at a weight of 225 so even though most of my strength loss is due to my shoulder, bodyweight does have some effect too I’m sure. I usually find for me that bodyweight drains my bench the most, usually about 2 lbs. off my bench for every 1 lb. of bodyweight. Back to work.
Patience BB… patience. It’ll come back sooner than you think buddy. Just stay injury free.
Body weight is a killer for bench. Keep at it and take a de-load week.
Thx guys. I needed some encouragement. I am getting a little frustrated. I guess putting things in perspective and looking at the big picture, I’m doing pretty well for less than 6 months out. I will succeed, just a matter of time.
BB, this early out of surgery and you’ve dropped 20 lbs, I can’t believe your pressing is as good as it is. I think you’re doing great. Now go eat a double whopper it’ll make you feel better.
Lol…ty
6/22/09 (ME Lower)
A. Safety Bar Box Squats (2" below parallel) 65x10, 155x10, 245x5, 295x3, 335x1, 365x1, 385x1 (My best single on SB box squats raw at this height is 495. Could have gone a little heavier, but felt a little twinge in the hamstring at 385 and decided to stop there)
B. Speed Deads (with quaded minis) 275x3x8
C. Hamstring curls 120xa bunch
D. Calves
E. Abs
6/24/09 (RE Upper):
A. DB BP 75x15,15, 80x15 (Up to 80’s…these felt really good and 10 lbs. up from best set of 15 2 weeks ago)
B1. Lat Pulls 210x8,8,8
Superset with
B2. Band Pull Aparts x20,20,20
C. DB Side Laterals Left 30x8,8,8 Right 10x8,8,12.5x8 (Slowly my shoulder is coming along)
D. DB Shrugs 120x8,8,8
E. Rolling DB Tri extensions 45x8,8,8 (Pretty easy, but haven’t done these in a while…move up next time)
F. Grip
G. Abs
H. Rehab
6/25/09 (RE Lower)
A. Zercher Squats 135x10,225x5,275x8, 285x8,8, 300x8 (All were not bad…up in 2 weeks)
B. GHR’s 20# 3x8 (Easy)
C. Calf Raises
D. Abs
6/29/09 (ME Upper)
My daughter had the district allstar softball tournament this weekend so I’m a day off on my lifting. They came in third and both games they lost were lost in the sixth inning and both by one run. Have to brag…she was 8-12 at the plate and drew four walks and made several super defensive plays at short.
A. BP Rack Lockouts (Last 8") 135x10, 225x5, 315x3, 365x1, 395x1, 405x1
B. Football Bar BP with 1 chain on each side 215x3, 220x3
C. DB Floor Press left 105x5, 120x5 right 95x5, 110x5 (Up to 100’s and 115’s next week)
D. Seated Cable Row 220x8,8,230x8
Superset
E. DB Rear Delts 30x8,8,8
F. Trap Bar Shrugs 285x8,8,8 (increase nest week)
G. Grip work
H. RTC rehab
Shoulder still a long way off, but making slow and steady progress
Looking good BB,
I like your choices, and the pressing is looking solid.
nice work
kmc
7/2/09 (RE Upper):
A. BP Barx ton, 135x10, 200x15, 200x15, 2095x15 (Not hard…shoulder felt them a little)
B1. Lat Pulls 200x8,8,8
Superset with
B2. Band Pull Aparts x20,20,20
C. DB Side Laterals Left 30x8,8,8 Right 12.5,5,5 (These were tough)
D. DB Shrugs 120x8,8,8
E. DB Preacher Curls 45x8,8,8
F. Grip
G. Abs
7/3/09 (RE Lower)
A. SB Box Squats (2" below parallel) 65x10, 155x10, 245x8, 300x8, 300x8, 310x8 (Not bad…up in 2 weeks)
B. GHR’s 25# 3x8
C. Seated Calf Raises 3x15
D. Abs
Thx kmc. Working hard to get back to some decent numbers.
Coming along nicely BB!
7/05/09 (ME Upper)
A. BP Rack Lockouts (Last 8") 135x10, 225x5, 315x3, 365x1, 395x1, 410x1
B. Football Bar BP with 1 chain on each side 225x3, 230x2
C. DB Floor Press left 105x5, 120x5 right 100x5, 115x4
D. Seated Cable Row 230x8,8,8
Superset
E. DB Rear Delts 30x8,8,8
F. Trap Bar Shrugs 295x8,8,8
G. Rolling DB Tri Ext 50x8,8,8 (Fried at this point)
H. Grip work
I. RTC rehab