Tuesday 25 July
Bodyweight: 89.5 kg
Down a lot after being ill for a week
Buffalo Bar Squat
Belt, SBD knee sleeves, wrist wraps
125 kg X 5
130 kg X 5
135 kg X 5
140 kg X 5
145 kg X 5
Totals: 25 reps, 3,375 kg
This was OK. I used ascending fives for my first session back. 125 kg was easy to start with and 145 kg at the end was a serious workset, maybe @8+. Some DOMS the next morning, but not debilitating so I think I judged this about right.
Thursday 27 July
Bodyweight: 90.3 kg
Sumo
Belt
140 kg X 5
145 kg X 5
150 kg X 5
155 kg X 5
160 kg X 5
Totals: 25 reps, 3,750 kg
OK. I realized how sore I was from Tuesday during the warmup for this. The first three sets were very smooth and easy. The latter two weren't exactly hard, but were a bit more awkward.
Presss
40 kg X 10 X 4
Totals: 40 reps, 1,600 kg
Shoulder doesn't like me. Kind of clueless about what I should do, so just did light weight for high reps. Based on soreness the next morning this may have been too much.
Rotator Cuff Band Raise
3s X 16r
5ct Eccentric Hammer Curls
5 kg X 10 X 3
My forearm and elbow feel messed up right now and 10 kg was too much so I just used a very light weight.
Last edited by bean counter; 07-28-2017 at 03:56 AM.
Saturday 29 July
Main gym closed & stuck training in the alternative venue. Tried to get a light session in to round off this week back from illness without causing too much stress to recover from by Monday.
HBBS
SBD Knee Sleeves
120 kg X 4 X 4
Totals: 16 reps, 1,920 kg
I thought about doing pause squats or pin squats. But with irritated elbows and the bad barbells in this gym any low-bar work didn't seem a good idea. Fairly easy, particularly the third and fourth sets.
Rack Pull
Straps
140 kg X 5 X 3
Totals: 15 reps, 2,100 kg
I could barely hold onto a single rep at 140 kg on the fat, smooth barbells with no chalk. So straps. This was easy.
Rotator Cuff Circuit
X 3
I saw my GP about getting a referral to a sports medicine specialist given that I've failed to clear up my shoulder issues with physio, rest and rehab. He gave me a prescription for some naproxen in the meanwhile but I'm not sure if that's a good idea. Thoughts anyone?
Monday 31 July
Bodyweight: 89.7 kg
Buffalo Bar Squat
Belt, SBD knee sleeves, wrist wraps
130 kg X 5
135 kg X 5
140 kg X 5
145 kg X 5 X 2
Totals: 25 reps, 3,475 kg
OK. Started 5 kg higher than last week, but the first set at 145 kg was fairly hard (@8) so I repeated rather than did a final heavier set.
DB Row [7 minutes]
20 kg & 25 kg X various sets of 6-10
Plank [7 minutes]
30s X 6, 60s
Taking the naproxen and taking a little break from pressing movements.
Thursday 3 August
Bodyweight: 90.3 kg
Sumo
Belt
145 kg X 5
150 kg X 5
155 kg X 5
160 kg X 5
165 kg X 10 @ 9.5 [PB]
Totals: 30 reps, 4,700 kg
Stupidity. Despite adding 5 kg on each time, the sets got sucessively better as I warmed up more. Since things were going well I thought I might rep out the final set. But then I got carried away and did 10 reps - the issue being it was with horrible form. For the first five reps I'd say it was just about acceptable, then I got really cat-backed after that. My lower back was immediately sore and continues to be sore the next day. This was idiotic and I shouldn't be taking this kind of risk.
5ct Eccentric DB Hammer Curl
5 kg X 10 X 3
Reverse Hyper
+0 kg X 10 X 3
Leg Extension
15 kg X 25
Hollow Rocks
X100
Press
20 kg X 20
Tuesday 8 August
Bodyweight: 90.7 kg
Buffalo Bar Squat
Belt, SBD knee sleeves, wrist wraps
135 kg X 5 X 5
Totals: 25 reps, 3,375 kg
Poor. Nothing harder than @7.5, but energy, motivation and form were all off today. And since I'm not following a rigid programme right now I just ended up sticking at the opening weight. The final set was probably the best.
DB Row [7 minutes]
Mostly 25 kg X sets of 6
Hollow Rock
10 X 10 in 5:30
Shoulder Stuff
- Press empty bar
- Hanging
- Band raise
Wednesday 9 August
I saw a sports medicine consultant today about my bad shoulder. Thankfully he seemed fine with the idea of powerliting and that my goal was to be able to bench press heavy.
I had a physical exam and an ultrasound scan with him. Based on those he thinks the rotator cuff doesn't have any significant damage. My AC joint seems to be unstable under load, which I could clearly see on the ultrasound relative to the unaffected side. I then had a MRI to look for any deeper issues, and have a follow up appointment booked next week to discuss the findings.