Fire away! I need all the help I can get.
I will likely be doing some complex work including snatches, clean & press, OH squat, press, windmills, row etc.
Of course I will keep working on TGUs.
Thanks!
Probably the best for back rehab would be the first variation shown:
You’d do anywhere between 20 and 100 reps per hand. It might not look like much, but I think doing that made my back pretty resilient.
Warmup
Hang
BW Squat Hold
Bird dogs
Couch stretch
Ankle
TGU’S 8, 12, 14, 50x1, 1, 1 (5 sec hold each transition. Each rep lasted about a minute)
DB Bench Press
20x20, 40x10, 60x10, 70x10, 80x10, 85x10 (rpe 9)
Feet Up Paused DB Bench
60x10, 10, 10
-with-
T-Bar Row
45x10, 55x10, 65x10, 75x10, 90x10, 100x10
Paused T-Bar Row
55x10, 10, 10
Deadlift
95x5, 115x5, 135x5, 155x5, 185x5, 185x5
-with-
KB OH Press
12kgx5, 14kgx5, 50x5, 50x5, 50x5
Ab Wheel
5x10
-with-
Lying DB Ext
10x50, 20x3x25
-with-
DB Curl
10x50, 20x3x25
1 mile run
2.0 inc, 7.5 mph (8:00)
10 mins inc walk
Whew!
Everything slowly recovering.
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Health updates:
Knee: All systems go, just need to monitor volume.
Back: Probably 80%, which is great. I plan to front squat tomorrow.
Left shoulder. This one’s a little more tricky. Progress has been made, but I have reason to believe the bicep tendon may be out of the groove. I’ve tried to manually put it back in, but can’t really tell if it’s back in, and it feels similarly placed as my right. Soooo, not sure. I actually tested out flat and incline barbell bench today at home. No real pain, but weakness in the front portion of the shoulder near the bicep tendon (inclined up to 165x3, flat up to 185x3). Weights were light, so not sure how it would feel with working weight. Probably painful and very weak?
Either way, I’m going to keep working on it as some progress is being made. I tried to incline BB Press a few weeks ago and there was immediate and profound weakness with 95lbs, so 165 felt better today, indicates something’s getting better.
Also to note, I tried to back squat yesterday, and that did not feel good on the shoulder.
Will probably have a sports med chiro / PT look at it this week some time for another set of eyes. Trying to stay away from the orthopedic Dr, bc that’ll be a long drawn out process. That’s last resort.
Will front squat and maybe BB Bench Press tomorrow (if not BB, will be DB). Will work up in 5s, then do a 5x5 backoff.
Not sure on assistance yet.
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1/1/2017
Warmup
Deadhangs
Shoulder Stretches
Birddogs
BW, 10, 30lb DB TGUs
Scarecrows
BB Bench Press
45x10, 95x5, 135x5, 155x5, 175x5, 195x5, 205x5, 215x5
180x5, 5, 5, 5, 5 (60 sec or less rest)
-with-
Pull-ups
BWx5, +10x5, +15x5, +20x5
-alternating with-
Cable Rows
4x10
Groin/adductor/ankle stretching
Front Squat
45x5, 75x5, 95x5, 115x5, 135x5, 155x5
125x5, 5, 5, 5, 5 (60 sec or less rest)
-with-
DB Floor Press
40x10, 50x10, 10, 10
-alternating with-
Fixed Bar OH Press
50x10, 60x10, 70x10, 80x10
Back Ext
5x10
-with-
Side, Front, Back Sh Raise Series
10x5x10 (each)
KB OH Carry / KB Carry with Shrugs
25x3x100’
*one length OH, then one length farmers carry with shrugs 3x.
20 mins inc walk
Well, I made it through it. Unscathed I think. Plenty more strength in BP, but figure I will slowly work my way back into it. No real pain, just minor weakness in shoulder here and there. Same for squats. On the 135 set, I felt a minor possible tweak in my back, so belted up the rest of the sets and was very careful, along with stopping the top set at 155.
Pretty happy overall. Was able to do most of the work comfortably.
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1/4/2017
Warmup
1 mile run - 2 inc, 7.5 mph (8:00)
Deadhang
Birddogs
Scarecrows
Flat DB Bench Press
75x10, 10, 10, 10, 10
-with-
Face Pulls
20, 20, 20
Deadlift
95x5, 135x2x5, 185x2x5, 205x2x5
-with-
Goblet Squats
40x10, 50x10, 60x10, 70x10
Decline DBs Ext
10x60, 20x30, 25x30
-with-
DB Curl
10x60, 20x30, 25x15+15
-with-
Ab Wheel
20, 20, 20
Had an amazing apt with a sports chiro today. I can say I’ve finally found the right guy. Went through a complete movement screening. He found a lot of problems, lol. I’m so immobile and injured. Got a long road ahead of me, but ready for the journey.
2 Likes
This is excellent to hear mate. Now you know what needs fixing, you can fix it.
1 Like
1/6/2016
4 games of 2 on 2 pickup basketball with work buddies —> OUCH!
Deadhang
Scarecrows
Paused Bench Press
135, 155, 185, 205, 225x3, 3, 3, 3, 3, 185x12
-with-
Goblet Squats
40x10, 50x10, 60x10, 70x10, 80x10, 90x10, 100x10, 100x10
Cable Rows
20, 20, 10+10
-with-
Fixed Bar OH Press
50x10, 60x10, 70x10, 80x10
The basketball neckered me, big time. Still got some work in after.
1/8/16
Shoulder stretches w/stick
Deadhang
Birddogs
TGU’S 8KG, 12KG, 14KG, 50lbs x1, 1, 1
DB Bench Press
20x20, 40x20, 60x10, 70x8, 80x6, 90x5, 95x4, 100x4 (rpe 9) 90x4, 4, 4, 4, 4 (all paused)
-with-
Pull-ups 4x6
-alternating with-
T Bar Row
4x10
Band hip/adductor stretch
Stretch w/barbell
3 Powercleans + 3 Front Squats
45, 65x2, 95x2, 115x2, 135x2, 155x2
Deadlifts
155x5, 185x5, 205x5, 225x5
-with-
Standing Single Arm KB OHP
12KG x 10, 14KG x 10, 10, 10
Side/Front/Rear Lateral
10x15, 15, 15
-with-
Stir the Pot - 10 rotations each direction
3 rounds
Mile Run - 2 inc, 7.6 mph (7:53)
10 mins inc walk
Feeling pretty good. DB Bench is progressing nicely, chest is filling out too. Go figure. First time ever power cleaning. Will stick with weight around 135-155 as I get proficient. Once I got to 225 on DLs, back told me to not go further. Glad I listened. Stir the pots are for real. Time to go up in weight on TGUs, mastered 50s. Will do a deload next week, with only 2 workouts.
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1/10/2017
Deadhang
Shoulder stretches w/ stick
TGU’S 15, 25, 35, 40 (40 was heaviest at this gym)
Bench Press 8’s
95, 135, 165, 185, 205, 215x7 lol
175x5x8
-with-
Pull-ups 3x7
-alternating with-
Pulldowns 3x10
Hip/groin band stretches
Couch/hip Stretch
Bar stretch
Low Bar Squats 8’s(what?)
95, 135, 165, 185
155x5x8
Back Ext
50, 25, 25
-with-
Decline DBs Ext
20x50, 25, 25
DB Curl
20x50, 25, 25
Strong pussy effort on the 215 set, clearly had more reps but since I have not been benching, a slowing bar without a spotter scared me. Just pathetic. Anyways, not much pain if any, especially after everything was warmed up. Shoulder was not pleased in low bar position. I’m going to have to table backsquats again until my shoulder mobility is up to snuff and everything is healed. It was very painful, and is just not worth aggravating it badly again. The squat movement however felt pretty good, and the back held up fine (used belt).
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1/12/2017
Deadhang
Banded Prayer
Birddogs
Groundwork
TGU’S 15, 25, 35, 40x2 (both 5-10 secs per transition)
Incline DB Press
20x20, 40x20, 50x20, 60x10, 10, 10
-with-
DB Side Lateral/DB Rear Lateral
15x5x8/8
Deadlift
135x2x5, 185x2x5, 205x5, 225x5, 235x5
-with-
Push-ups
4x15
Stir the pot
3x10/10
-with-
T-Spine rotation work
This was the start to a deload. Heading to beach tomorrow, will take next 4 days off from any real work. Will bring a few KBs to do some swings/TGU’S, goblets etc. Looking forward to a bit of time away from barbells and dumbells.
2 Likes
I’ve been in sort of your neck of the woods this week man, in Pineville!
40 kg tgu is impressive.
Man My office is in Pineville! Should have let me know I would have bought you lunch!
Pounds my friend, pounds 
(Highest KB this particular gym has. Not much of a challenge hence why I hold the positions so long.)
Haha
haha, I’ll be down here again, I will have to let you know next time.
That’s still OK - heaviest I ever went was 53 lbs I think.
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Nice! I remember doing those 10 minute sets, they were cool although I’d always get carpet burn on my elbows.
Played 5 games of pickup basketball last week and had a bad fall on right hip scrambling for the ball. Hip and back are very angry with me. Shoulder promptly got mad at me again upon adding back bb bench. That’s tabled again.
So, have been running and doing some KB work. Just really need to stop getting in my own way.
Today I:
Warmed up
Then did 2 rounds with 25 & 40lb KB of Keither Webbers KB warmup training.
10 reps goblet squat
10 reps left swing
10 Goblet Squat
10 reps right swing
2 reps TGU left
2 reps TGU right
10 goblet squats
10 reps halo each direction
1 mile run: 2.0 inc, 7.7 mph (7:47)
10 min inc walk
This can be a bitch to manage.
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