Oh, BTW…I vote Collin for the coolest dog in an avatar too…you know your a big fucker when you make a bullmastiff look small…
Ya that was just lucky that my head started bleeding when the camera was on. That was quite awhile ago hoping to get back to pressing that kind of weight but in the 242’s instead of the 275’s.
BW Dips 3x10 & Static shoulder stretches
Floor Press - 135x10, 225x10, 315x3, 5x5@255
CGB Floor Press - 225x8, 185x8, 3x10@135
DB Tri ext - 3x12@80
Seated cable rows - 120, 140, 160x10
One arm DB Rows - 3x8@150
*Just used the bar here to get blood into the bum shoulder and bicep in case it is a bicept tendon. And Yeah i did curl just a bar in the squat rack looking for someone to bitch about it…lmao
A1 Standing Press - 3x20
A2 Standing Curls - 3x20
Swam for about 15 minutes and hot tub fo about 10 minutes.
[quote]heavythrower wrote:
Oh, BTW…I vote Collin for the coolest dog in an avatar too…you know your a big fucker when you make a bullmastiff look small…[/quote]
x2 I just checked your profile and you are not exactly a wee lad 
Great work, Colin. You’ll be back at blood vessel popping levels in no time.
Not sure how it is physiologically possible, but shoulders are a real pain in the ass. Keeping working it.
how did you hurt your shoulder?? what part of your shoulder did you hurt? what have you been doing to help it heal?? sorry for all the questions, i’ve had quit a bit of experience with shoulder injuries… and pec injuries… and adductor injuries… and oblique injuries… and rib injuries… and…
how did you hurt your shoulder?? what part of your shoulder did you hurt? what have you been doing to help it heal?? sorry for all the questions, i’ve had quit a bit of experience with shoulder injuries… and pec injuries… and adductor injuries… and oblique injuries… and rib injuries… and…
Ya I have a history with RC problems myself. I have been foam rolling, stretching, icing, and doing a boat load of external rotations. Allot of horizontal pulling and laying off the really heavy pressing. It hurts really bad in the left shoulder when I turn the car to the right, if that helps. Also if I put my arm at a 90 degree angle and rotate the hand down.
Today Active recovery
Swiss ball roll outs 3x15
Foam Rolling
Mini band stretching
Band Pull aparts 3x15
RC work…
Oh yeah and I looked at Video of my squats, it was really bad form. Looked like I was so intent on sitting back that my chest drops forward and then I squat back. Coming up was just as bad, hips first then a good morning until upright. I will continue working on my technique until I get back to some decent form.
Watched an hour of dead lifts last night from some of the best deadlifters out there to prepare myself today to fix this. I was allot more satisfied with the form today. The work thought of the day was “Keep my shoulders behind the bar”. A couple more weeks of good form and then I will start applying more weight.
The shoulder feels WAAAAyyyy better today after deads and shrugs. I think the “pull” on them helped tremendously. If the numbers look 20 pounds higher than normal it is because I use the green Olympic 10 pound plates to hold it off the ground higher than the 45 pound plates.
Dead Lifts - 155x10, 225x5, 335x5, 385x5, 425x1, 3x5@385
Shrugs - 425x10, 5x5@535
Chest supported cable Rows - 3x10
Foam rolled, AB wheel roll out thingy, swam laps for 15 minutes. My back is really fried from the deads yesterday.
Warm Up
bench Barx20, 135x20, 225x12
Raised Rack for Rack lock outs, about a 2-3 inch lock out:
315x10, 405x10, 455x5, 500x3, 515x3, 535x1, 550x1, 565x1, 500x3x3
A1. Incline DB Press palms facing 3x20@70
A2. Green band pushdowns 3x20
Flat tates 3x12@40
Seated DB Shrugs - 3x15@125
Stretched with the green band for awhile…
Got up late this morning so I went after work and it sucked big time. Throw off your habits and it affects everything! So I just worked on squat form and technique. A little shoulder rehab and some core. Baout an hours worth of farting around…
Nice lockouts Colin. I imagine that among other things, just having that weight in hand does wonders for grip.
Thanks Steely I only wish I could move that weight in a 4 or 3 board! That would be something to write about, lol.
Saturday
Had this great Idea about doing some rack pulls and there was a guy in the rack the whole time. i cant really complain to much, everything he was doing was rack worthy and he was using decent form and weight. So I went with the flow and switched it up to everything sans rack.
Dead Hang Pull Ups - 3x6,5,5
Bent Over DB Rows - 5x5@150
Seated DB Shrugs - 3x12@150
Chest support rows - 3x20@100
RC work, Stability ball roll outs 3x20
Sunday -
Bench - Bar, 135, 225x10, 315x3, 335x1, 355x1, 365x1, 375x1, 315x3, 225x15x2
Reverse Grip bench - 3x8@225
Push downs - 3x12@120
Pec Deck - 3x10@155
I was really happy with benching yesterday but I am paying for it today. The shoulder is complaining allot. It is up front feels like the bicep tendon almost. Worked on dropping the weight fast to my chest. My partner says I waste too much energy bringing it down to slow.
nice work over here. looking strong. when you buying a new shirt?
That is some big benching, nice work.
Thanks Pete & Jack…What helps is having a 22 year old partner who went 315, 405, 465, 500 I just try to stay within a couple hundred pounds of him. I probably won’t be in a shirt for at least another 2 months as I am training for a Raw meet in Aug and the shirted meet isn’t till Oct if I do it at all. It is about 4 hours away if I decide to do it.
Steely the new profile pic is beastly! The Delts look HUGE!
[quote]Colin Wilson wrote:
Thanks Steely I only wish I could move that weight in a 4 or 3 board! That would be something to write about, lol.
Saturday
Had this great Idea about doing some rack pulls and there was a guy in the rack the whole time. i cant really complain to much, everything he was doing was rack worthy and he was using decent form and weight. So I went with the flow and switched it up to everything sans rack.
[/quote]
What? You didn’t sit there and stare at him till he felt the need to leave the area??? 
[quote]
Dead Hang Pull Ups - 3x6,5,5
Bent Over DB Rows - 5x5@150
Seated DB Shrugs - 3x12@150
Chest support rows - 3x20@100
RC work, Stability ball roll outs 3x20
Sunday -
Bench - Bar, 135, 225x10, 315x3, 335x1, 355x1, 365x1, 375x1, 315x3, 225x15x2
Reverse Grip bench - 3x8@225
Push downs - 3x12@120
Pec Deck - 3x10@155
I was really happy with benching yesterday but I am paying for it today. The shoulder is complaining allot. It is up front feels like the bicep tendon almost. Worked on dropping the weight fast to my chest. My partner says I waste too much energy bringing it down to slow. [/quote]
Nice volume.
Great benching and the db rows @ 150 are pretty impressive, too. Lot of pulling going on. I think it was Pete said in one of his posts that the lats play a bigger part in benching when wearing a shirt. “Worked on dropping the weight fast to my chest. My partner says I waste too much energy bringing it down to slow.” This kinda goes against most of the comp benching stuff I know. Is this because of the shirt, too?
It could be Harry, my partner has only ever benched raw and never been in a shirt. I have always been in a shirt for meets and have had to work the weight down to touch. He told me to think of it like air brakes. Pull it out of the rack, get stable and then come down fast applying the brakes at about 2" from the bottom to touch. Not letting it free fall though that would be a bad thing.
I have been pulling allot recently to try and fix the shoulder problems I have. I think I am imbalanced and I am hoping that allot of back work will even me out and stop the pain. It’s funny I was more excited with doing 5 dead hang pull ups then benching. I remember being in 8th grade and mad because I couldn’t do a single pull up, lol.