Git - I’d be lost w/o the SSB right now, and I hated front squats 'cuz my small wrists were not flexible and the cross arm hold wasn’t so fun either. The SSB for front squats is nice, didn’t choke me out and holding the front pad close gripped was so much easier…may try it for max next ME Lower day.
ME Upper / Oct 27
shoulder warm ups
BENCH
bar x 20
65 x 15
85 x 10
95 x 10
105 x 10
115 x 10
DB Floor Press
20’s x 15
25’s x 15 x 2
Rev Band Pull Down / lights
3 sets of 15
Lat Pulldowns
40 x 15
40 x 15
50 x 15
Skull Crushers
45 x 10 x 3
Band Pull aparts / Monster mini
3 sets of 20
DB Curls
10’s x 20 x 3
Standing Cable Crunch
40 x 20
50 x 20 x 2
First time since surgery doing DB Floor press and Lat Pulldowns, both felt fine, Lat pulldown didn’t go all the way to touch upper chest, and really concentrated on pulling with lats.
A bit of volume on a ME day, but since I’m not really doing a ME workout I think I should survive…Bench up another 10 lbs!!
Snap, my hubby is starting to travel to visit some bases, I’ve already told him if any are to CO I may want to go, mainly to come lift with you![/quote]
SSB box squats- just above parallel
Bar x 10
105 x 6
125 x 5
165 x 5
195 x 5
Add choked lights, not much out the hole
165 x 5
195 x 5
215 x 5
245 x 3
275 x 3
295 x 2
315 x 1, + 10 and bands
Sumo
135 x 5 x 2 sets
155 x 5
175 x 5
195 x 5, + 75
SSB GM
75 x 10
95 x 10
105 x 10
GHR
BW x 10 x 3
Rev Hyper
135 x 15 x 3
DB Obliques
35# x 20 x 3
Was a great training session, squats were easy today unlike last week and I went ahead to see how much my shoulder could take on tne pull. Went up by 75# before my thumbs couldn’t take anymore from the hook grip.
I tried hook grip once, doing RDLs with 225. I could handle the ouchie thing, but I started to get scared that maybe my freakin’ thumb nails would literally get pulled off -no thanks; no wonder people (OL types) wrap their thumbs with tape first. My “solution” of sorts is to re-set and change grips with every set (light) or every rep (heavy).
Punnyguy - it was highly suggested to me to go double overhand hook grip since my bicep surgery, or at least until it got too heavy for that grip. My hands are so small my fingers barely cover my thumb, but I’m stubborn enough to give a really good try. Thumbs kinda feel “bruised” today.
DE Upper / Oct 30
Speed Bench
bar x 20
add double micro minis
bar x 20
65 x 3 x 3 close grip
75 x 3 x 3 mid grip
75 x 3 x 3 comp grip
JM
55 x 10 x 3
DB FloorPress
35’s x 15 x 2, right arm giving out
Cable push downs
20 x 10 x 3
Facepulls / light band
3 sets of 20
Standing cable crunch
40 x 20
50 x 20
55 x 20
First real DE/Speed day on bench, going down wasn’t real fast at first, feeling it out and being sure I was in control, speed up was fast. Jump from 25# DB to 35# DB floorpress 'cuz I don’t have 30# dbs at home…right arm/shoulder were tiring fast so only did 2 sets, now that I think about it, probably should have at least done a 3rd set with the 25’s. Hindsight…oh well
Snap, Joe and Lulu - well it feels like it’s been at least 6 months since surgery, but when I went back to count it’s only 17 weeks/4 months…I don’t feel like I’m overdoing, but I am definitely ahead of the schedule I set for myself. I even tried on my squat suit the other day and my posterior end it too muscular, (yea, that’s it!) so I can’t even get it on…gotta drop about 20 lbs, even though I’m dieting and doing some cardio/hiit, my weight isn’t budging. Strength is going up though. Muscle memory is a wonderful thing!
DE Lower / Nov 1
couldn’t make it to the gym where the SSB is, so wanted to try Git’s deadstop front squats,especially after reading the squat article posted today. Last time I tried these with the straight bar it rested uncomfortably on my incision so I didn’t do them, this time it was still a little tender but I got over it quick.
65 x 5
115 x 5
135 x 5
155 x 5
175 x 5
Sumo DL
135 x 5, yea back to plates for warmups!
155 x 5
185 x 3
205 x 3
215 x 2
225 x 1
Bulgarians
3 sets of 10 with 25# db in each hand, these are killers
Plank
2 x 30 seconds, wasn’t sure about the shoulder but it was fine
Tried the captain/roman chair and leg lifts, but too much pressure still on the shoulder
ankle weight leg curls
18 lbs x 200, do 50 close, 50 wide and repeat, good burn
Video, just because I really enjoy everyone elses.
Front squats 155 and 175 (yes I’m loud) and sumo’s 215 and 225.
Our newest gym member, Mr. Skullbell weighing in at stout 53 lbs! He’s going to help my KB swings improve considerably!!
Kimba, she won’t get crushed but she also won’t leave my side…
ME Upper / 11/3/11
shoulder warm ups
Bench
bar x 20 x 2
65 x 15
85 x 10
105 x 8
115 x 8
125 x 8
and yes, felt like going on…so
135 x 10 !! yes, I’m benching a plate again !!
Lat pulldown
50 x 15; 60 x 15; 75 x 15
Skullcrushers
45 x 10 x 2
55 x 10
DB Floor Press
25’s x 25 for 3 sets
DB curls
10’s x 25 for 3 sets
Standing cable abs
50 x 15; 55 x 15; 60 x 15
Light band tricep pushdowns
35, 25, 20 reps
tried some pushups starting off on an inlcine-3 sets of 10 off high kitchen chair…wasn’t too bad, I’ll work my way down to the floor in a few weeks.
Basically pulling the head back and tucking the chin. You’ll get a double-chin look. I do it but I have no idea if it helps. Others advocate keeping the chin high to help with pulling back (follow your chin).
