[quote]soldog wrote:
Played hooky from work this afternoon and went for a trail ride with Larry. Kicked my butt.
1562 feet of total elevation
Total time 2h 32m
Max hr 172
Avg hr 142
1893 kcal
5 mph avg
26 mph max
1:31 ride time
Imagine ride up a steep slope covered with bricks and cinder blocks sticking out ot the ground at all angles and you a picture of the steepest parts of the ride.
Fun times…[/quote]
Sounds like great times. That elevation is going expand your lung capacity significantly. I have a feeling that come the end of next winter you will biting the bullet with anticipation.
Keep it go strong bro. Great to see you back in form. Hope everything works out great. That will allow you to work it hard all winter all. Which of course makes spring all that more fun.
[quote]soldog wrote:
20 August 2008
Weight 181.4#
Starting a new program for the fall. Upper/lower 4 days/week, lower will alternate focus between squats and deads going for strength doing a 5x3 at the top weights, upper will focus on bench and military press working low weights and high reps until I see how my shoulder responds over time. I’ll also do 2-4 other exercises each session trying out a variety of stuff that is new for me.
[/quote]
Now we’re gonna see some fun stuff!
I think Madonna is looking quite worn these days.
Good solid session, soldog! Looking forward to seeing your experiments. The split should make recovery quicker and easier as volume per day will have gone down.
21 August 2008
Weight 181.4#
Feeling my hamstrings from yesterday.
Upper day
Warm-up: Shoulder rehab
5 push ups/20 frog crunches/5 Chins/20 twist crunches/20 BW squat x2
I could feel the pushups in my shoulder (pressure, cracking and grinding), so I dropped the count to 5.
Bench Press
45#x20
65#x20
75#x12
75#x10 I�??ll work in this range for a while
DB Bent over Row
93.45# 5x3
Military Press
45#3x15 felt OK but fatigued easily
Be careful with your technique on good mornings and don’t go too low. If you feel like you are rounding your lower back then you are probably going too low. Just my opinion.
You might want to try some scap work to help your shoulder. Seems to have helped mine.
Warm-up: Shoulder rehab
5 push ups/20 frog crunches/5 Chins/20 twist crunches/20 BW squat x2
I could feel the pushups in my shoulder (pressure, cracking and grinding), so I dropped the count to 5.
Bench Press
45#x20
65#x20
75#x12
75#x10 I�??ll work in this range for a while
DB Bent over Row
93.45# 5x3
Military Press
45#3x15 felt OK but fatigued easily
Chins 35#5x3 probably some kind of PR
[/quote]
Looks like a good push / pull balance Soldog. Military press after benching is demanding.
[quote]Ironmantrw wrote:
Be careful with your technique on good mornings and don’t go too low. If you feel like you are rounding your lower back then you are probably going too low. Just my opinion.
You might want to try some scap work to help your shoulder. Seems to have helped mine.[/quote]
Thanks for the comments Ironman!
I’m very careful of the lower back since I’ve already been through one surgery for a blown disk. My full attention was and will be on maintaining a good lower back arch on these and only slowly work up in weight. But damn! They sure get those hamstrings!
My shoulder rehab work has scap work and of course internal/external rotation work. I’m also concentrating on scap activation on the DB bent over rows. What else might you recommend?
Got in another ride this morning. Went out with Larry and Mark from work (we have every other Friday off - kinda sorta) New trail for me. Not as rocky as Tuesday’s trail but just as demanding in its’ own way.
Mark and I are going to partner for this long ride on September 5 that I’ve had my sights set on all summer. We’re pretty close in experience and ability levels unlike Larry who is way ahead.
We were out for almost 3 hours today.
8.3 miles
1750 feet elevation
1976 kcal
169 max hr
146 avg hr
drank beer/ate lunch/drank beer went into work for a conference call/ went home for dinner and more beer
A completely fine day in Colorado!
If you’re not going for competition, alternate heavy and light on OHP’s and Bench. If you go heavy on one, go for reps on the on the other if you have them in the same session. Put the heavy one first.
[quote]skidmark wrote:
Something I mentioned to Elaikases:
If you’re not going for competition, alternate heavy and light on OHP’s and Bench. If you go heavy on one, go for reps on the on the other if you have them in the same session. Put the heavy one first.[/quote]
Thanks Skid!
When I get to heavy on either, I’ll definitely take that approach.
solo dog, I’m cracking tonight and drinking beers myself. Coors light straight from the rockies. With all your riding and lifting, you must be in really good shape. Great work.
[quote]ecogenx wrote:
solo dog, I’m cracking tonight and drinking beers myself. Coors light straight from the rockies. With all your riding and lifting, you must be in really good shape. Great work.[/quote]
Thanks eco!
Not as good shape as I’d like to be in and nowhere near as strong as you and the rest of the guys around here. But I am a 100% better than last year…
Glad the shoulder’s feeling better Soldog. I used to get shots in the AC joint fairly regularly, and it always took a couple days to stop hurting. Like others said, don’t worry about getting really low. Slow deliberate motion till you can feel it in the hams and back.
scap pushups, kind of like a reverse shrug and reverse pec dec if you have access to one. if the scap push ups are too much you could try laying on a bench or exercise ball with dumbells and shrugging the weight up. The exercise ball will give you a greater range of motion than the bench. Also get a foam roller and roll the crap out of your upper back. Make sure fold your arms over your upper chest to get your shoulder blades out of the way so you can really reach the scapular muscles.
On the good mornings I never go much lower than 45 degrees.
[quote]Ironmantrw wrote:
scap pushups, kind of like a reverse shrug and reverse pec dec if you have access to one. if the scap push ups are too much you could try laying on a bench or exercise ball with dumbells and shrugging the weight up. The exercise ball will give you a greater range of motion than the bench. Also get a foam roller and roll the crap out of your upper back. Make sure fold your arms over your upper chest to get your shoulder blades out of the way so you can really reach the scapular muscles.
On the good mornings I never go much lower than 45 degrees.[/quote]
Thanks Ironman!
I was doing scap pushups before the PT put me on a different set of exercises. I’ll add those back in to the warmup. Foam roller - yep need to start that back up again.
I think I’ll video the GMs next time for some critique.
[quote]daddyzombie wrote:
Glad the shoulder’s feeling better Soldog. I used to get shots in the AC joint fairly regularly, and it always took a couple days to stop hurting. Like others said, don’t worry about getting really low. Slow deliberate motion till you can feel it in the hams and back.[/quote]
Thanks DZ!
We’ll see if the shot actually helped as I continue the high rep low weight rehab approach. The PT exercises are good and I’ll keep doing those but I’m am going to work the upper body now.
Spent the entire day cleaning and moving out of the 3rd story of the house. Monday the contractors are starting demolition of our third story master bedroom to comlpetely redo it into a real master bedroom instead of the converted third story kids bedrooms. This means we get to move out of our bedroom into the rest of the house. Good thing our daughter just moved to college…
[quote]soldog wrote:
Call it an active recovery day.
Spent the entire day cleaning and moving out of the 3rd story of the house. Monday the contractors are starting demolition of our third story master bedroom to completely redo it into a real master bedroom instead of the converted third story kids bedrooms. This means we get to move out of our bedroom into the rest of the house. Good thing our daughter just moved to college…[/quote]
That sounds like a pretty hard work-out all on its own.
