BW - 213
Slow Rack-Pulls at the knee - 135X5 for a few sets
GHR - BWX5, 5, 5 (using a stick to maintain spinal alignment)
Hack Squats -
100X8
knees felt weird and tight, so I jumped over and did
Leg Extensions - lightweightX35
jumped back over to Hacks and the knees felt fine and so I continued with
100X5
120X10
140X10
150X8
170X8
190X8
Chin-Ups -
BWX5
+25X3, 3
+45X1
BWX10
Chest-Supported Rows -
45X8
70X5
95X5
Started off with the rehab rack pulls. Need to talk to my P.T. about these. There's no pain, so that's good, but I'm also supposed to be re-drilling form to make sure I don't round my lower back. I'll get one or two more session in before I meet with him again, and we'll see what's up. Wondering if I need to be filming these or something.
GHRs using a broomstick to maintain a neutral spine were much harder today for some reason. Could barely get 5 reps on the 3rd set.
Knees felt NOT GOOD on first set of Hacks, but after a bunch of light leg extensions, they were totally fine, and I set my 6th consecutive PR on them.
Felt like going for intensity instead of volume on chins, and so threw some weight on. Nothing special about the results in-session.
Friday, September 11, 2015
Wednesday, September 9, 2015
Shoulders, and low-back rehab
BW - 214
Slow Rack-Pulls at the knee - 135X5 for a few sets
Side Lateral Giant Set - X2
10sX25
15sX15
20sX10
rest
20sX10
15sX15
10sX25
P.T. has me doing really slow and light rack-pulls to start redrilling a neutral spine. The idea is to gradually lower the rack height, until I'm pulling from the floor again.
Giant set of laterals is still brutal.
Slow Rack-Pulls at the knee - 135X5 for a few sets
Side Lateral Giant Set - X2
10sX25
15sX15
20sX10
rest
20sX10
15sX15
10sX25
P.T. has me doing really slow and light rack-pulls to start redrilling a neutral spine. The idea is to gradually lower the rack height, until I'm pulling from the floor again.
Giant set of laterals is still brutal.
Tuesday, September 8, 2015
BENCH!!!
BW - 211
CG Bench -
BarX20
95X5
115X4
135X3
155X2
175X1
185X1
195X1
135X20, 8
Preacher Curls -
40ishX12
50ishX10, 8, 10, 8
French Press -
50ishX15
60ishX12, 12, 12, 12
2nd day back on bench, and I hit a PR! 135X20 is a Rep PR. My previous best was 135X17 on 8/5/13. 195X1 is also my heaviest bench since I did a bunch of doubles with 205 on 4/22/14. I just decided to work up to the heaviest single I could without getting into grinding territory. No pain on the day or afterwards.
Those dates are a bit rough for me to look at. I put off getting professional help on my shoulder for so long, and after working with my P.T. for just over a month, I hit a high-rep PR, and my top-end strength feels like it's at least 80% what it was before the injury. Why the fuck did I put this off for so long?
I'll stay at 135 for my work-sets until I can beat 22 reps. Back to my old 25/45/Volume programming which forces me to keep reps high for a long time.
CG Bench -
BarX20
95X5
115X4
135X3
155X2
175X1
185X1
195X1
135X20, 8
Preacher Curls -
40ishX12
50ishX10, 8, 10, 8
French Press -
50ishX15
60ishX12, 12, 12, 12
2nd day back on bench, and I hit a PR! 135X20 is a Rep PR. My previous best was 135X17 on 8/5/13. 195X1 is also my heaviest bench since I did a bunch of doubles with 205 on 4/22/14. I just decided to work up to the heaviest single I could without getting into grinding territory. No pain on the day or afterwards.
Those dates are a bit rough for me to look at. I put off getting professional help on my shoulder for so long, and after working with my P.T. for just over a month, I hit a high-rep PR, and my top-end strength feels like it's at least 80% what it was before the injury. Why the fuck did I put this off for so long?
I'll stay at 135 for my work-sets until I can beat 22 reps. Back to my old 25/45/Volume programming which forces me to keep reps high for a long time.
Overheads, and Bench test
BW - 212
Standing PBN -
BarX15
65X5
85X4
95X3
115X2
95X15, 6
CG Bench -
BarX25
95X5
115X4
135X15, 7, 7
super-set with
Face-Pulls - X15, 15, 12, 12, 12, 12
Physical Therapist cleared me to start testing my shoulder on flat bench. For safety's sake, I'm going to move forward with Close-Grip only, and may stop making the distinction in the log.
Still, the day was originally programmed for PBN, so I went ahead and started with that. About the same as last week, but a couple fewer reps on the back-off set. No big deal.
Bench was fine with no pain. First time doing BB Flat Bench in a full year, and strength is good here. My previous best was 135X17, so being only 2 reps off of that with all the fatigue from PBN shows that a lot of the work I've been doing, Inclines, overheads, etc., has maintained a good base. Won't be surprised if my bench is actually stronger than before once I get technique locked back in.
Speaking of which, I forgot what a fucking chore setting up for flat bench is, hahahaah! Because of all the Incline work, I seem to have naturally drifted from a feet under set-up to a feet wide-and-away set-up. Feels pretty good, and I seem to be able to keep more tension in my legs throughout AND my butt doesn't seem to want to shoot off the bench nearly as much. All in all, a promising start.
Standing PBN -
BarX15
65X5
85X4
95X3
115X2
95X15, 6
CG Bench -
BarX25
95X5
115X4
135X15, 7, 7
super-set with
Face-Pulls - X15, 15, 12, 12, 12, 12
Physical Therapist cleared me to start testing my shoulder on flat bench. For safety's sake, I'm going to move forward with Close-Grip only, and may stop making the distinction in the log.
Still, the day was originally programmed for PBN, so I went ahead and started with that. About the same as last week, but a couple fewer reps on the back-off set. No big deal.
Bench was fine with no pain. First time doing BB Flat Bench in a full year, and strength is good here. My previous best was 135X17, so being only 2 reps off of that with all the fatigue from PBN shows that a lot of the work I've been doing, Inclines, overheads, etc., has maintained a good base. Won't be surprised if my bench is actually stronger than before once I get technique locked back in.
Speaking of which, I forgot what a fucking chore setting up for flat bench is, hahahaah! Because of all the Incline work, I seem to have naturally drifted from a feet under set-up to a feet wide-and-away set-up. Feels pretty good, and I seem to be able to keep more tension in my legs throughout AND my butt doesn't seem to want to shoot off the bench nearly as much. All in all, a promising start.
Tuesday, September 1, 2015
Legs and Back, and Shoulder Testing.
BW - 215
Leg Curls -
Warm-up - X10, 10, 10, 10
Work Sets - X10, 10, 10-10-10-15 (drop-set at end)
Hack Squat -
100X10
120X10
140X10
160X10
180X10
GHR (to parallel, and using a broomstick to maintain alignment) - BWX5, 5, 5, 4
DB Bench -
45sX10
55sX8
65sX12, 10, 10
super-set with
Chin-Ups - BWX5, 5, 5, 5, 5
Chest-Supported Rows -
45X5
90X10
Trying to make sure I get good hamstring work in while I can't Squat or DL. Cut out leg extensions today in favor of more leg curl volume. Also tried adding this GHR approach. My P.T. has me doing bodyweight goodmornings like this: holding a broomstick against my tailbone, upper back and skull to maintain alignment. That's not challenging and is for drilling the pattern. Thought I'd try it with some BW GHR's to parallel to try and get some good, hip dominant hamstring work in. They were hard as hell, but no back-pain.
Wanted to get a 2nd flat, DB bench work in before my next P.T. session so that I'd have some more feedback to provide. Last time I worked up to 65sX5; basically just until it felt like real weight. I checked my logs and saw that my best with the 65s was 15 reps, so I thought I'd push a little harder this time and see what was up. Got within 3 reps of that, but I also MATCHED the total volume of my best session with the 65s. That's not surprising because with my Incline having gone up, there's no reason that the strength shouldn't generally be there.
Kind of burying the lead because the main point is that my shoulder felt fairly okay throughout, and the next day. I expect the P.T. to recommend moving on to light BB bench now.
Leg Curls -
Warm-up - X10, 10, 10, 10
Work Sets - X10, 10, 10-10-10-15 (drop-set at end)
Hack Squat -
100X10
120X10
140X10
160X10
180X10
GHR (to parallel, and using a broomstick to maintain alignment) - BWX5, 5, 5, 4
DB Bench -
45sX10
55sX8
65sX12, 10, 10
super-set with
Chin-Ups - BWX5, 5, 5, 5, 5
Chest-Supported Rows -
45X5
90X10
Trying to make sure I get good hamstring work in while I can't Squat or DL. Cut out leg extensions today in favor of more leg curl volume. Also tried adding this GHR approach. My P.T. has me doing bodyweight goodmornings like this: holding a broomstick against my tailbone, upper back and skull to maintain alignment. That's not challenging and is for drilling the pattern. Thought I'd try it with some BW GHR's to parallel to try and get some good, hip dominant hamstring work in. They were hard as hell, but no back-pain.
Wanted to get a 2nd flat, DB bench work in before my next P.T. session so that I'd have some more feedback to provide. Last time I worked up to 65sX5; basically just until it felt like real weight. I checked my logs and saw that my best with the 65s was 15 reps, so I thought I'd push a little harder this time and see what was up. Got within 3 reps of that, but I also MATCHED the total volume of my best session with the 65s. That's not surprising because with my Incline having gone up, there's no reason that the strength shouldn't generally be there.
Kind of burying the lead because the main point is that my shoulder felt fairly okay throughout, and the next day. I expect the P.T. to recommend moving on to light BB bench now.
Friday, August 28, 2015
Shoulders and Shoulder Test
BW - 212
DB Bench -
45sX15
50sX12
55sX9
60sX6
65sX5
Side Lateral Giant Set - X2
10sX25
15sX15
20sX10
rest
20sX10
15sX15
10sX25
Physical Therapist asked me to start testing my shoulder in the planes of motion that have given me trouble. Starting with DB Bench because it's given me the least trouble, and if that's cool after a couple sessions, I'll move over to BB Bench. Ultimate goal here is being able to do weighted dips again. Flat bench vs. Incline isn't a real priority unless I decide to do a meet.
Anyway, worked up to something heavy-ish. Shoulder felt a little bad during the last couple sets, but the lingering pain is barely there right now compared to what I've had in the past. I'll try to get one more session in before the next meeting with the P.T. and see what he thinks. A year and a half ago, I was doing 65sX15....
Side Lateral giant-set was awful after the DB bench, hahahaha.
DB Bench -
45sX15
50sX12
55sX9
60sX6
65sX5
Side Lateral Giant Set - X2
10sX25
15sX15
20sX10
rest
20sX10
15sX15
10sX25
Physical Therapist asked me to start testing my shoulder in the planes of motion that have given me trouble. Starting with DB Bench because it's given me the least trouble, and if that's cool after a couple sessions, I'll move over to BB Bench. Ultimate goal here is being able to do weighted dips again. Flat bench vs. Incline isn't a real priority unless I decide to do a meet.
Anyway, worked up to something heavy-ish. Shoulder felt a little bad during the last couple sets, but the lingering pain is barely there right now compared to what I've had in the past. I'll try to get one more session in before the next meeting with the P.T. and see what he thinks. A year and a half ago, I was doing 65sX15....
Side Lateral giant-set was awful after the DB bench, hahahaha.
Tuesday, August 25, 2015
Inclines
BW - 212
Inclines -
BarX25
95X5, 5
135X3
155X2
185X1
135X21
BB Preacher Curls -
40X10
60X8, 8, 5
40X12
super-set with
French Press - 50X15, 15, 15, 15, 15
Well shit. My target here is to beat 135X22. Really thought that was going to happen today. Oh well. Slow and steady.
Inclines -
BarX25
95X5, 5
135X3
155X2
185X1
135X21
BB Preacher Curls -
40X10
60X8, 8, 5
40X12
super-set with
French Press - 50X15, 15, 15, 15, 15
Well shit. My target here is to beat 135X22. Really thought that was going to happen today. Oh well. Slow and steady.
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