60kg x 8
80kg x 3
100kg x 3
110kg x 3
115kg x 1
120kg x 0
Single arm incline press
30kg dumbell x 9, 7 (left arm failed both times. right was good for 15+easily).
Bent over row
60kg x 12
75kg x 12, 10, 10, 10
Single arm fitball shoulder press
20kg dumbell x 10, 10, 6 (again left arm failed, right good for 20+ id say)
Single arm hammer curl
10kg dumbell x 10, 10, 10 (left arm weak)
Few shoulder health bits.
Crap session, thoroughly fucked off.
I injured my shoulder a long time ago and recently have had chronic elbow pain and issues, the latest of which was a tricep tear. Struggling to figure out the best way to rehab it so upper body training is pretty hit and miss right now.
Right, time for a new plan. Last plan was to bring up the DL to 500lb and thats been done.
New objectives:-
240kg deadlift
180kg back squat (no box)
Elbow and shoulder health
The squat is my priority right now.
ME exercise will be as follows- back squat (for as long as the weight goes up), front squat, box squat.
RE exercises- box squat, deadlift off a plate, front squat
RE lower may well turn into more of a serious session due to the fact that im going to have to go lighter on upper body work for a while because I need to sort my left side out.
Lat raise, front raise, partial DB press
6kg, 6kg, 14kg
2 rounds of 12 reps.
DB preacher curl-
9kg x 10
12kg x 10, 7
Pushdown-
15kg x 20
20kg x 20
22kg x 12
Basically I think ive found the route of all my arm issues. My rotator cuff. My left hand side was probably only 30% as strong as my right. Thinking about it I cant believe I didnt realise this previously, especially since a shoulder surgeon told me specifically that my shoulder lacked internal strength and stability! What a TWAT! Hopefully things will start improve now.
60kg x 5
100kg x 3
120kg x 3
130kg 3 x 3- easy, last set felt like I couldve done 5 or more. LM kindly took a video of set 2.
Single leg box squat
3 sets of 10 on each leg
RDL
90kg x 12
110kg x 12
130kg x 12
Did a few powercleans and front squats.
Not a bad little session. Squats got easier as I went. Hopefully next week I ll hit 140/145 for a 3.
Due to me possibly hitting Iain’s comp in August Im going to start deadlifting on RE upper. Nothing too hard, maybe hit a similar 3 x 3 system with around 80% so…thats like 180kg. Eeeeaaasssssyyyy.
60kg x 8
80kg x 5
100kg x 3
110kg x 4- PR
120kg x 1- PR
122.5kg x stopped at the bottom, no point trying to press it!
Bent over row
60kg x 12
70kg x 12
80kg x 12
90kg x 10
100kg x 5
Single arm incline press
30kg x 10
32kg x 9
DB Power clean
5kg x 12, 12, 12
Reverse fly
5kg x 12, 12
Alternating curl
12kg x 12
14kg x 8
14kg x 6
Pushdown
15kg x 10
20kg x 10
25kg x 10
30kg x 8
External rotations
4kg x 12
6kg x 8, 8
Internal cable rotations
5kg x 12, 12
Happy with the session, finally got some actual max effort pressing done, even if it was with low volume. Shoulder feels so good after the 'cuff work too.
Thanks mate, things seem to be coming along just fine right now. Theres a deadlift/ floor to overhead comp on August the 16th run by IainK that I think I ll hit,
Aiming for 230kg+deadlift (240 would be awesome) and 100kg overhead somehow!
60kg x 5
110kg x 1
140kg x 12
150kg x 8
110kg x 18 (shooting for 20!).
Too knackered to do any unilateral stuff. My groin felt really tight today and was stopping me from sitting back into the squats as much as I wouldve liked. I blame sitting in a car for 8 hours a day delivering yellow pages!
On a side note LM was tearing up the front squats today, 100kg x 6, 110kg for an easy single. Might have to keep an eye on my gym FS record of 140kg…
60kg x 5
100kg x 3
140kg x 1
180kg x 1
210kg x 1 flew up
230kg x 0
230kg x 0 knees both times.
I decided to take the deadlifts heavy today because Im having my wisdom teeth pulled on wednesday night and I wont be able to deadlift next friday. I think ive easily got 230+ in me I just need a few weeks to build up to it!
Back squats
60kg x 2
100kg x 2
110kg 8 x 2
Dumbell split squat
18kg’s x 10, 10
Back squats again because LM said he wouldnt come to the pub unless I hit 140
