Warm-up: Machine Flyes superset with rotor cuff work
Incline Dumbell Press:
37.5kg x 10 reps
42.5kg x 5 reps
47.5kg x 1 rep (For some reason this felt extremely heavy… today is not the day to go heavy on pressing)
OHSP
60kg x 5 reps
70kg x 5 reps
80kg x 3 reps (nice and smooth which is good)
Machine Press for 3 sets
Incline Dumbell Press
20kg x non-stop 2 minutes
20kg x non-stop 1 minute 30 sec
/dropset/
10kg flyes rep out and 10kg press rep out
Chest was on fire after that superset so left it there.
Deadlift
100kg x 5 reps
140kg x 5 reps
180kg x 3 reps
200kg x 2 reps
belt-on
220kg x 1 rep (didn’t psyche myself up and it still went up quite easily)
belt-off
180kg x 1 rep
180kg x 1 rep
180kg x 1 rep
180kg x 1 rep
180kg x 1 rep
lower back is fried now
Behind the nech pull-down
100kg x 6 reps
87.5kg x 10 reps
75kg x 10 reps
Rower
500m sprint
30 sec rest
500m sprint
I thought i was going to die after that workout :P, deadlifting still needs work as I can lift very heavy from the floor to my knees but then the lockout feels sooooo weak! might start doing partials and SLDL again.
Machine Bench Press (no idea what the proper name is but it doesn’t cause any pain in my shoulder which is good)
40kg x 20 reps
80kg x 10 reps
120kg x 6 reps
140kg x 1 rep
/dropset/
120kg x 1 rep
/dropset/
100kg x ?
/dropset/
60kg x ?
Then did some moderately heavy clean and press, light dumbell press for 100 reps, facepulls supersetted with machine bench press and finished off with 500m row sprint which killed me.
Had a great pump at the end of the workout and my shoulder is starting to strengthen up now… going to see a specialist on saturday so hopefully in a couple weeks i’ll be pressing big figures again.
I’ve been to see a shoulder specialist on saturday and I have Left Anterior Shoulder Instability, so for the next few weeks I will be doing rehabilitation and mobility work for it… that means no pressing or anything that agrievates the shoulder joint, I can still do deadlifts and legs which is good
[quote]wozniak1995 wrote:
I can still do deadlifts and legs which is good [/quote]
Phew that’s a relief! If you can’t do deadlifts you have to kill yourself. Jon Pall said so.
[quote]wozniak1995 wrote:
I can still do deadlifts and legs which is good [/quote]
Phew that’s a relief! If you can’t do deadlifts you have to kill yourself. Jon Pall said so.[/quote]
[quote]wozniak1995 wrote:
I can still do deadlifts and legs which is good [/quote]
Phew that’s a relief! If you can’t do deadlifts you have to kill yourself. Jon Pall said so.[/quote]
Easy now. Very subtle, but I’m watching you…![/quote]
Hey you’re still deadlifting as much as you can; I don’t think you have to worry about the skeletal hand of Sigmarsson rising from the ground and dragging you to Hel unless you give up on deadlifting all together.
High Bar Squats:
60kg x 5 reps
100kg x 5 reps
140kg x 5 reps
160kg x 3 reps
-belt on-
170kg x 3 reps
180kg x 1 rep 1 fail (nearly got the 2nd rep in but core wasn’t tight enough so feLl back down)
180kg x 1 rep
-belt off-
140kg x 8 reps
140kg x 6-8? reps
Leg Press (used a different leg press machine today and it is so much harder!!!)
200kg x 10 reps
300kg x 10 reps
400kg x 7 reps
440kg x 3 reps
Lunges
60kg x 5 reps
80kg x 5 reps
100kg x 3 reps
Leg extensions 2 sets of 10 reps and 3rd set was 8 reps
Very hard workout! my left knee feels sore from it, think im going to take the next two days off lifting weights and focus on recovery work for
my shoulder and swimming. Might do a bit of ab work tomorow.
Had an 8 hour sleep after that leg workout but I’m feeling sooooo tired and sore!!! don’t know how im going to stay awake at work today, coffee doesn’t seem to be having much of an effect so i might have to take a power nap at lunch.
High Bar Squats (no-belt)
60kg x 5 reps
100kg x 5 reps
140kg x 5 reps
160kg x 5 reps
170kg x 2 reps 1 fail
Leg Press
300kg x 10 reps
400kg x 10 reps (hard!)
500kg x 2 reps ( form went to shit on this with my lower back not being pressed against the bottom of the seat)
Neutral Grip Dumbell Press (palms facing each other
27.5kg x 20 reps
27.5kg x 20 reps
27.5kg x 20 reps
Thats the only pressing exercise im allowed to do atm. Physio told me that it will take roughly 4-8 weeks for my shoulder to make a complete
recovery so for the mean time i will focus on building my squat and deadlift strength. Recovery is going well with the shoulder getting tighter
and stronger every day. Also i have intergrated the StairMaster into the beginning of each workout in order to trim up a little bit, it tires my
legs out a bit at the start of the workout but gives a great pump in my legs and even in my back.
After the 550kg leg press i have began getting ocasional really bad throbbing headaches (2 so far over the last 48 hours)… does anybody know what this is and should i worry about it?
[quote]wozniak1995 wrote:
After the 550kg leg press i have began getting ocasional really bad throbbing headaches (2 so far over the last 48 hours)… does anybody know what this is and should i worry about it? [/quote]
Maybe the position of the leg press is attributing to it? Lay off leg presses for a while, see if it goes away so you can make a sure diagnosis that the leg press was the culprit.
60kg x 5 reps
100kg x 5 reps
140kg x 5 reps
160kg x 3 reps (shit set)
170kg x 3 reps (PR)
180kg x 1 rep (spotter helped me a little bit to get out the bottom)
180kg x 1 rep (PR) no help on this one
Leg Press (no belt/no knee wraps)
300kg x 10 reps
400kg x 10 reps
500kg x 5 reps /dropset/ 450kg x 2 reps /dropset/ 400kg x 2 reps (had to lie down after that)
Dumbell Rows
32.5kg x 20 reps
32.5kg x 20 reps
can’t remember if i did another set or not
