This was Wednesday’s training.
Lower trap raise - 12lbs x 10 each side
Knee supported external rotation - 10lbs x 10 each side
Bulgarian split squat - 45x5 each leg
45 degree back raise - 45lb plate x 20
standing calves - 200 x 10
hanging leg raises - 3 sets as many reps as possible
Today
Flat Bench Press - 205
DB Incline Bench - 70s
DB Curls - 45s
1 arm HS preacher curl - 45 plate
Smith close grip bench - 205
DB rolling extension - 30s
Today
DB Seated OHP - 60s
DB Lateral Raises - 30s
Pull Ups - as many sets as possible to 20 reps
DB rows - 100s
Facepull - 90lbs
DB Shrugs - 70s
Today.
DB lower trap raise - 15lbs
DB external rotation - 12lbs
Split Squat - 50s
Pullthroughs - 150
Standing calves - 200
Abs - as many sets to 30 as possible
Bench Press - 210
Pull ups - AMSAP to 30
Power Clean from hang - 155
OHP - 125
Inverted Rows - AMSAP to 30
Rack pulls - 185
Goodmornings - 135
Pull ups
Cable row - 100
facepull
standing Y raise - 20
DB alt. curl - 50s
cable row - 100 for 3 sets
facepull - ?
cuban presses - 20s
strict rear delt - 20s
chin tucks
DB low trap raise - 15lbs for 3 sets
Knee supported external rotation - 12lbs for 3 sets
paloff press -
cable high to low -
cable low to high -
Cable sidebends -
pull up retractions
Bench Training
Bench press - 215 for doubles
DB incline bench - 55s for 3 sets
Pull ups - 35 reps AMSAP
Squat Training
Back Squat - triples with 185
DB step ups - worked up to 45s
pulldown abs - 90lbs
Upper Body Rehab
Cable Row - 110lbs
Face Pull -
Low trap raise - 15 for 10 reps both sides, 20 for 2 reps
External rotation - 12lbs for 10 reps both arms
incline front raise -
rear delt raises - 20lbs
Overhead training
Push presses - worked up to 155x2
Dips - 35x6
DB row - 100s
L-lateral raise - 15sx10
Deadlift Training
Deadlifts - triples with 245 and singles with 275
45 degree back raise - 45lb x 20
paloff press - 50lbs each side for 1 minute
front plank - 2 minutes
side plank - 90 seconds each side
It’s good to deadlift again…I’ll surpass my old records in time…
Bench Training
Bench - worked up to 220x2, 225x1
push ups(chest to floor) - 40,20,15
pull ups - 40 in AMSAP(10 first set)
seated row to neck - 50x20
YTWL - 3lbsx7 reps
Notes on training:
Pull up training is going to change to 3 max sets now with larger rest periods. I tried to add some hip drive to the pull ups today, but I couldn’t get a rhythm going. I need to study this guy.
Squat Training
Did not squat
DB Step ups - worked up to 50s x 10
DB shrugs - 70s x 6
internal rotations - 12s x 10
Y raises - 15s x 12
Notes on training:
I think I strained my pec minor last workout. It is difficult to move my arm around without pain, so I didn’t squat today.
Overhead training
I did not press.
DB Rows - 110s x L - 10 R - 18
Cuban press - Don’t remember.
SLER - 10lbs x 10 each side
Internal Rotation - 20x10 each side
Incline Front raise - 12s x 10 each side
Y raise - 20x8 each side
Side Lying abduction - 15sx10 each side
Notes on Training:
I didn’t injure my pec minor last workout. It is most likely an impingement of some sort. my plan to rehab it is just to hit every weak link and hope it fixes the underlying issue.
My DB row is interesting since my left side is so much weaker, and I have a lot of difficulty stabilizing the dumbbell. It wants to turn inside which is most likely due to weak external rotators. I probably will start left side first and then match the right side on reps.
I’m going to continue the rehab stuff until my numbers get up around 20x10 on them and then drop them out.
Deadlift Training
Deadlift - Singles with 295
Cable row - 110x10
45 degree back raise - 65lb x 20
paloff press - 60lbs for 30 seconds each side
ball roll out - 3 sets
Notes on Training -
Deadlift form could be a bit better. I won’t move up until I can get 295 fast and solid.
paloff press form was a bit off…I think I’m going to drop weight instead of forcing the movement which is probably not a good idea.
ball rollouts are actually a good progression from planks as you need to initiate movement from hips and keep core stabilized to effectively do the movement. ab wheel is the next step…I will buy one when i can hit ball roll outs for 20.
Bench training
Did not Bench
Pull ups - 18 total in 3 sets. 9 first set.
Seated row to neck - 60 x 20
DB shrugs - 70s x 10
DB alt curl - 40s x 5 each arm
Rehab
Y raise - 20x10
SLER - 12 x 10
Incline Front Raise - 12x10, 15x5
Side lying Abduction - 15x10
Notes on Training:
I will ramp pull ups…even if I have to use 2.5lb plates lol…I can’t stand doing straight sets…they’re just boring…
Y raises are getting dropped. my lower traps are strong enough and I can feel them firing on facepulls.
all 3 rotator cuff muscles are weak on left side, serratus is weak on left side, upper traps are weak on left side…
Squat Training
Squat - 185 for triples
DB step ups - 55s x 10
leg raises - 1 set to failure
Notes on Training:
Squats were ok…form could be better…I need to buy oly shoes or at least a more stable shoe
I think I’m going to drop the number of reps on DB step ups to 5 reps a leg…
I need to develop some type of weighted abdominal circuit for this day…