bench 215x1
bench as explosively as possible
wide grip, close and regular grip 115x3x3 for each
inverted rows 8 7 6 5 4 3
face pulls various angles 12x3, 10x3
db tri extensions on back 12x2, 8
power cleans worked up to 210 for a single
db goblet squats 50x12x5
db bench 50x10x3
face pulls various angles 12x6
inverted rows 5x6
low back feels like it always does: not particularly painful, but not feeling right either, and tight/on the verge of cramping.
bench up to 225x1
speed bench 115x3x3
pull ups 9, chins 5, neutral grip chins 4
90lb bb press 10, 8
one arm cable rows 10x5
Low back not doing so well. Taking a week or two deload on lower body.
pull ups 5x4
40lb jav press 8x4
face pulls 12x4
45lb ez curls 12 10 8 6
Just a quick workout. My lats need a week long break. They have been very tight and not feeling so great for a couple workouts now. Should probably focus on stretching and rolling them. Lower back is feeling a bit better.
from yesterday:
front squat 135x2x20, 30 seconds rest between sets, 1 min rest at 10
dead lift 135 (conv x 5, sumo x 5, snatch grip x 5) x 2
lateral lunges 6x4 per leg
Defranco’s Agile 8
My left arm came out of socket for a couple seconds a week ago. This happens about once a year with varying degrees of injury resulting. I’m going to have to lay off on doing things heavy for a while (couple weeks) until my shoulder does not feel like it has been stabbed with a hot soldering iron. First time deadlifting in ~3 months I think. Low back feels okay.
from yesterday:
bench alternating wide, medium, and close grips every 30 seconds for 20 sets 135x2
one arm cable rows 50x8x9
My left shoulder is still pretty messed up, but it mostly feels okay this morning. I had to cut my workout short because it started hurting too much. Going to try and add in some very light db benching and one arm cable rows for every workout for at least this month so I can hopefully get my shoulder feeling better. Face pulls seem like they would destroy my shoulder further so I’m going to avoid them at the moment. The week I took off from lifting also seems to have helped my shoulder.
from yesterday:
front squat 145x10, 155x9, 165x8
deadlift (conv x 5, sumo x 5, wide grip x 5)x2 135, 155
db bench 30x10x3 (shoulder rehab)
one arm cable rows 10x3 (shoulder rehab)
lateral lunges 4x4 (mobility)
DeFranco’s Agile 8
Shoulder is still not happy with me. On a good note my low back is feeling great.
bench 160x8x3, 135x5, went until my shoulder started to hurt
pullups/chins 6x3
40lb bb press 10x3 (shoulder rehab)
one arm cable rows 10x3 (shoulder rehab)
Defranco’s Agile 8
Shoulder seems to be able to take weight for a while. Also my leg drive is not as good as it used to be when benching. Not sure what happened.
dead lift 315x3, 365x1, 315x1
seated leg extensions 10x5
seated leg curls 10x5
seated leg extensions 10x5
seated leg curls 10x5
So my left arm has been dislocated twice in the past month, and my right arm dislocated on New Years eve. Both of them are feeling like shit, and I need to figure out what is going on. Probably wont be doing upper body stuff or squatting for a while, or really anything that requires my shoulders. They feel very messed up. Dead lifting felt good today. 365 went up very easy. My right abdominal area by my ribs did not feel good dead lifting however. Maybe I just need to do some more ab work to get them capable of helping me stabilize dead lifts again. Maybe I can just injure every main body part so I will have to quit lifting forever.
Wow you managed to deadlift with both shoulders having been dislocated? bet that felt weird.
front squat 190x5, 195x4, 205x3
slow controlled lateral lunges 5x5 (rehab work)
seated leg curls 10x5
DeFranco’s Agile 8
Pain in my right abs is not feeling good. Need to figure out what the hell I’m doing. I can hardly go to the gym and do anything anymore without something hurting. I’m weak as hell and my body feels like shit every time I leave.
Wahuuga:
Yeah, I basically professionally injure myself now. My shoulders probably did not completely dislocate. I think it’s actually called sublaxation which means they partially came out of socket. My rotator cuffs are likely weak and ripped up. I have had this issue of sublaxation my entire life in both arms. Dead lifting was fine on my shoulders. It was actually the first time I have dead lifted over 275 since I messed my back up 8 months ago.
front squat as explosively as possible 135x3x5, 135x2x5
dead lift (conv x5, sumo x5, wide grip x5) 135, 155, 175
Defranco’s Agile 8 with extra foam rolling on everything
Body feels like shit. Shoulders are extremely tight. Trying to stretch them regularly. Bought a ton of bands from EFS which I am going to be using to rehab my shoulders and do other things with while my shoulders heal. Next thing I’m buying is a dragging sled from EFS and some plates off Craig’s list.
Two day ago:
Rehab band work on my shoulders with EFS minis.
Today:
front squat 210x2, 215x1, 220x1
55lb goblet squats 12x5
Rehab band work on my shoulders with EFS minis.
Got the bands. Starting to use them. Hopefully things will get better faster this way.
a few days ago
dont remember everything i did
light dead lifts and power cleans
db goblet squat 55x12x5
some seated leg curls
shoulder rehab stuff with efs mini and light bands
in between
shoulder rehab stuff with efs mini and light bands
today
front squat up to 245x1 PR
shoulder rehab stuff with efs mini band
db goblet squats 55x10, 65x10, 75x10
db one leg stiff dead lift 75x8, 6, 4
Shoulders feeling better but still like they could get messed up easily again. I’m going to start benching and doing pull ups again in February. Until then I’m going to keep doing the shoulder rehab stuff most days.
press 115x5, 125x1
cg bench 135x5x6
lat pulldown 10x5
one arm cable rows 5x10
tricep straight bar pushdowns 12x3
ez grip reverse curls 10, 9, 8
First time doing upper body in a month. Shoulders are extremely tight especially left shoulder. I will continue making shoulder health a priority and hope they don’t subluxate again.
This will help your body feel better. www.mobilitywod.com
Watch them all and use what works to help you. Most of them offer almost instant relief. Since you’ve got loose shoulders (anterior dis/subluxations) stretching and loosening up the rear delts and back of the shoulder capsule is imperative to help the shoulder ride back farther in the socket = less subluxations and/or dislocations. Good luck getting better.
dead lift 225x5, 255x5, 295x5, 305x1, 315x1
good mornings 45x10, 65x10x4
45lb db goblet squats 10x4
45lb side raises 10x4
Thanks jakerz. I have heard of this site before, but for some reason never made the connection to actually do them for my shoulder and lower body mobility problems. I’ll look into it. I just read Hedlesky’s shoulder mobility article on EFS as well. I’m going to try that too.
bench 135x5, 155x5, 175x5
press 60x10x5
close grip chins 3x5
one arm seated cable rows 5x10
tri extensions 10x3
bb reverse curls 10x3
front squat 145x5, 170x5, 190x9
75lb db one arm stiff leg deads 8x5
seated leg curls 10x5
Did lots of band pull-aparts, dislocates, and various raises with my mini band between all sets. Left shoulder is still feeling super stiff during front squats. Going to foam roll the shit out of myself this week. Need to get a lax ball for my shoulders and priformis.
press 95x3, 115x3, 125x3, 130x1, 135x1
db bench 40x10x5
close grip pull ups 3x6
Left shoulder is not happy. Tennis ball seems to make it feel better, or at least looser.