I was actually using this same program, for my random powerbuilding concoction, but doing front squats instead. Those volume days always killed me, worth it in the end tho. Legs definitely grew
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That’s what I’m talking about! What did you think of this iteration of barbell rows?
quite the volume there
Well, at the very least this log proves that I can make (another) comeback. I’m not sure where I’ll end up with this recovery but I’ll be able to climb back to heavy lifting someday.
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They are not easy. Not sure they are working but it is an interesting variation.
I’m glad you’ve stayed away from pressing for a while, leave it a bit longer too mate, don’t wanna wreck that shoulder.
Squats are looking good man,
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Thanks man. That means a lot coming from you. Did some bar work today just to work form and feel things out.
Flat bench
45x20
55x20
65x20
75x20 (most since incident)
There was a bench sitting with 135 on it and I wanted to try it out. Decided I had had a good day with the pressing I did (not 100% but not bad either…) for the day. Left it alone and it was hard to pass up.
I’ll do my band work tonight and some seated dumbbell clean and press with 5s or if I’m feeling froggy 8s for 2-3 sets of 20 while watching the tube
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12/14/2017– back blast day 3
Compound seated row
110x15 (explosive then slow release)
SS
Chest supported DB row/ inverted row with side to side
35x10/ 10
35x10/ 10
35x10/ 4 (was supposed to hit 16 on these 
)
Cross body row single arm
60x10,10,10,10
60x10,10,10,10
Barbell row complex
Wide/ Narrow/ Rev Grip 2x amrap
155x15/x4/x2
155x7/x4/x2
Back feels like ground meat…
Did some bar work for the shoulder chest to check it out
45x20
55x20
65x20
75x20 (most weight to date since)
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damn lol. BEAST.
My legs and back are crushed.
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12/16/18. Back blast day 4
Superset
Snatch grip rack pulls w 5 ct hold/ single arm pull down
225x5/ 30x5 per
315x5/ 30x5
405x5/ 40x5
455x5/ 40x5
455x5/40x5
455x4/ 40x5
Weighted chin negatives w 25plate 4 sec count down
X3
X4
X4
X3
Explosive pull ups amrap
X13
Filled with band work for shoulders
Thrall 3
Seatbelts
Internal and external rotations
Face pulls
Incline bench bar work
45x20
55x20
65x20
75x20
Flat bench
95x10
Seated clean and press
15sx10x3
And I’m the most proud of
4 push-ups without pain!!!
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ReturnOfTheHog
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Thx buddy! I’m coming back but it’s gonna be slow and steady. I’ve still got a meeting with 315 in a back alley some day on the bench. And I’m gonna kick it’s ass.
I have noticed doing the shoulder rehab work and bar work. I can move my shoulders out of the bench if I get into a specific pressing form. This bar work is fixing some form issues I had/ have and it is teaching me… I never knew how to get my shoulders together and more importantly DOWN out of the movement until now.
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Good for you. I have pain doing simple things. The crucifix stretch from this hurts.
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I’ll have to look that one up!
After I got injured a single push up hurt like hell. Means some healing is/has taken place. I’m entering a deadly place for recovery. Feeling better so I want to do more but I’ve got to hold back while exploring the lifts and let it fully heal.
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Careful. Could just be inflammation/irritation going down. So less pain but injury is still there and reinjury can happen
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Exactly what @guineapig said. My mate wrecked his shoulder over a year ago playing footy, it felt better and he keeps fucking it pressing.
Fuck Bench anyway Big Hog, smash some big ass squats and deads, much more satisfying!
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I know what you mean. I can do some lifts without pain but I’m not sure if I should. I’m also not sure if I should be doing push ups. I figure I can’t do much harm with bodyweight but there’s a chance my body is heavier than the exercise I want to do.
I think I’m past the inflammation phase so my pain might actually mean something is wrong. I still don’t know how to fix it though.
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12/18/18— Week 2 back blast. W2D1
Warmup and shoulder mobility stuff
I’m so tired of doing this band work for my shoulder. So I’ll keep doing it anyway.
Rev Grip barbell row with 3 count hold
45x10
135x8
165x3 (weight up and iso hold much better!)
165x3
165x3
165x3
165x3
165x3 (weight goes up next time!)
Archer rows (these are hard af)
X6 (not able to perform one yet but progressing)
X6
X6
X6
X6
SS
Banded cable row / Chin up (assisted after 1st set)
80x8 / 3 unassisted 5 with orange band
110x8/ 8 banded
110x8/ 7 banded (chins improved! Got 4 last week)
Added work
Cross body bicep curls
40x10
40x10
Started helping the baseball team and started talking workout done… 46 min.
It’s fun to see lifts progressing again. Even if they are light but intense. I’m in a really cool place with training. I’m able to recover and I feel good. Only the squat days are beating the hell out of me in a good way. I’ll start adding some light stuff to the end of these back blast workouts to hit some shoulders…wait wtf am I saying. Screw that, training is going well I need to leave it the hell alone and enjoy this smooth ride.
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You keep on learning. Old hogs learn new tricks.
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