A1: Squats A2: Chins
Bar x 10 BW x 5
135# x 5 BW+25# x5
185# x 5 BW+25# x5
205# x 5 BW+25# x4 *cheating on the squat depth
185# x 5 BW+25# x3 *making sure hammies touch calf
185# x 5 BW+25# x3
185# x 5 BW+25# x3
B Dead lift
235# x5
255# x5
275# x2 could not get a third
275# x2 can do sets of 2 though
275# x2
C1: DB bent over row C2: Left arm DB bench
78.5# x5 58.5# x4
78.5# x5 53.5# x5 Trying to dial in this weight
78.5# x5 53.5# x4
78.5# x5 43.5# x5
78.5# x5 43.5# x5
D1: Chins D2: left arm OHP
BW x5 38.5# x5
BW x5 38.5# x5
BW x5 38.5# x5
BW x4 38.5# x4
BW x3 38.5# x0 left arm is totally fried
Those unilateral exercises are very different from simultaneous DB presses…
Interesting WO…I will be following along to see what kind of weight you are pushing after a few weeks of the unilateral stuff. Who knows, you may come out of this rehab stronger on certain lifts?
Interesting WO…I will be following along to see what kind of weight you are pushing after a few weeks of the unilateral stuff. Who knows, you may come out of this rehab stronger on certain lifts?
[/quote]
Interesting - mixed-up - eclectic - strange
All are words I might use to describe this WO. I am interested in seeing how the left arm responds to the unilateral stuff. Not to mention what condition the right arm is in when I get to use it again. I’m really trying to be good and not irritate the shoulder to allow it to heal.
Hey, with the way you are going, you’ve got the last laugh!
It is great to see you putting this idea to work right away. To fill out the picture, I don’t recall if you already said whether you are right- or left-handed, so that you are now working the dominant side or other way around?
[quote]1Geech wrote:
Hey, with the way you are going, you’ve got the last laugh!
It is great to see you putting this idea to work right away. To fill out the picture, I don’t recall if you already said whether you are right- or left-handed, so that you are now working the dominant side or other way around?[/quote]
I’m right handed - so working my non-dominant side hopefully getting strength and coordination improvements…
Warm-up
30 walking lunges long stride
30 BW Squats
Shoulder rehab exercises
Behind the neck pull aparts w/monster mini-band x20
Shoulder dislocates x20
Face pull w/mini-band x20
Triceps pulldown w/mini band x20
Rear delt pull apart w /mini-band x20
That took about 20 minutes, I’ve got to move faster and get organized.
A1: Squats A2: Chins
135# x 5 BW+x5
185# x 5 BW+25#x5
185# x 5 BW+25#x5
195# x 5 BW+25#x5
195# x 5 BW+25#x5
195# x 5 BW+25# x4 BW+25#x2 *PR on total reps at 26
B Dead lift
255# x5
275# x5 fifth one did not lock out 275# x3 * PR for total reps at 7
C1: DB bent over row C2: Left arm DB bench 81.5# 5x5 PR reps 46# 5x5
You are killing it!! I know that you are still rehabbing the shoulder but your WOs have only gotten stronger (PR on reps). Working around obstacles and still making progress is what this game is all about.
You are killing it!! I know that you are still rehabbing the shoulder but your WOs have only gotten stronger (PR on reps). Working around obstacles and still making progress is what this game is all about.
[/quote]
Thanks mday! I like to say that I do what I can when I can and try to accept the occasional interruptions (like last week) and move on.
Went for a ride today, 13.5 miles but it took 3 hours due to my legs being fried from last nights WO and not riding for 2 weeks. Oh the flat tire may have had something to do with that as well.
10 July 2008
Remodeling this past weekend, picking the kids up from the airport, golfing with my son, taking my daughter to college orientation all took priority for the past week. But I’m back at it today…
Weight 181.4 #
Warm-up
30 walking lunges long stride
30 BW Squats
Shoulder rehab exercises
Behind the neck pull aparts w/monster mini-band x20
Face pull w/monster mini-band x20
Triceps pulldown w/monster mini band x20
Rear delt pull apart w /monster mini-band x20
45#x10 squats
A1: Squats A2: Chins
135# x 5 BW+25#x5
165# x 5 BW+25#x5
185# x 5 BW+25#x5
205# x 5 BW+25#x5
205# x 5 BW+25#x5
205# x 5 BW+25#x3 PR on total reps at 28
B Dead lift
135# x5
205# x5
255# x5
270# x3 Funny how the mind works, I thought I loaded 280# on these 2 sets and they
270# x2 were heavy. Then I realized the mis-load and got pissed 280# x3 * PR for reps at weight
C1: DB bent over row 83.5# 5x5 PR weight & reps
C2: Left arm DB bench 36# 3x10 dropped the weight and went to higher reps on these uni-lateral exercises
