The quest for BW press

[Jamie J. Skibicki]

Squat high bar

45 x5, 135 x5, 225 x4, 275x2, 335x5x3 (used a belt this time)


2 arm db bentover rows (rehab)
15 x20x3

1 arm db press
left 25x5, 45x5, 68 (65 db + 3 wrist weight) 5x3

GM
45 x5, 165 x6x3

situps

80 x10x3

More grip work last time was CoC Trainer x10, CoC 1 5,5,4 each hand

[Jamie J. Skibicki]

Hi bar squat

45x5, 135x5, 225x4, 275 x1 (belt), 345 x5,5,4


db bench
left, 25x5, 50x5, 93 x 5, 5,4
right 25 x5 , 35x8x3

rehab bent over row, db both hands
17.5 x20,20, 19

GM
45x5, 175 x6x3

situps
85 x10x3 (weight held above nipples)

[Jamie J. Skibicki]

Did diesel crew rehab yesterday.

Today

Hi bar BS atg

45x5, 135x5, 225x4, 275x5, 355x5x5x1. THe last one I felt weak and beat up. I'm going to eat a lot this weekend and hopefully get back to sleeping more and try this again on monday

1 armed db OHP
left 25x5, 50x5, 70x5x3. These felt really good. The wrist weights helped.

[Jamie J. Skibicki]

back squat
45x5, 135x5, 225x4, 275x2, 360x4 (felt super heavy), 330x5,5

I'm going to work this reset back up and when I get stuck again, switch to TM

bench press
left 25x5, 50x5, 95x5,5,4
right 25x5, 40 x6x3

situps
100 x10x3

back extensions
45x10x3

[Jamie J. Skibicki]

I keep forgetting to do rehab when I go to the gym. I'm doing 3 sets of 20 db bent over rows to warm up and then

http://www.dieselcrew.com/how-to-shoulder-rehab/

today was
3 rounds of

cuban press 12.5 x12
external rotation (cable crossover) 20lbs x9
band pull aparts x12
band dislocate x12
band press x12

It's coming back, it feels stronger even though my shoulders are almost numb when I'm finished. No, I did not let form slip.

[Jamie J. Skibicki]

Guess who forgot to do rehab today.

Anyway

squat
45x5, 135x5, 225x3 275x2, 335x5x3

press
left 25x5, 50x5, 73x5x3 (new db pr)

bent over rows (db both hands)
25x20 x3

abs
120x10x2 x5 (there is nothing between 100 and 120)

hypers
55x10x3

[Jamie J. Skibicki]

Rehab or a way to bump up my post numbers, you decide.

Pull-up Retraction
Barbell Overhead Shrugs
Push-up Plus (I can't do pushups, my arm is that weak, I just do the plus part)
Posterior Capsule Stretch

3 circuits 12 reps each

[Jamie J. Skibicki]

Sat, trained the girl friend on SS, squat, bench and power cleans. Power cleans didn't go very well. I switched to swing throughs to teach her hip thrust (something she knows I already have).

Squat
45 x5, 135x5, 225x4, 275 x3, 345x5x3

Bench
left 25x3, 50 x5, 70x2, 95 x4x3
right 25x5, 40x8x3

Situps
130 x9x3

hypers
55x10x2


Today
Squats
45 x5, 135x5, 225x4, 275x3, 355x5x3

Press
left 25x5, 50 x5, 75 x3 x2 (reset to 60. then 65, then I go up 1 lb each time)
right 5,10,15, 20 x5, 15 x10x3

situps
150 x8x3

hyper
65 x10 x2 I felt like shit, I wanted to do another one, but I didn't think it would end well.

[Jamie J. Skibicki]

Squats
45 x5, 135x5, 225x4, 295 x2, 365x5x3

Bench
left 25x5, 55x5, 95 x5x3
right 25x5, 45x5x3

koklyaev situps (I don't have a better name for these and I saw koklyaev do them. You set up for a normal sit up and hold a bar just liek the top of a bench press. As you sit up, you keep your arms vertical. I did these because I used the heaviest DB in the place for 3 sets of 8)

45 x8, 50 x8, 55x8 (they are a bitch, let me tell you)

hyper extensions
75x10x3

[Robert Callahan]

Hows the shoulder coming along?