Still on the Right Side of the Grass

[Browndog]

12/11/21

7th Cycle / Week One - reps/sets

Paused SSB @7 - 80 / 90kg *7
3 Board Larsen @7 - 70kg 7*2
Big Wheel Pulls @5 - 133kg 7*2
Single Leg Ext 100kg *15, 80kg *30, 50kg *45
GHR - 10*3
Dead Bugs - 60sec *3
Copenhagen Planks - 30sec *3

Coach was way ahead of me, and had already put in SSB in this cycles program. Extremely shoulder friendly!

There was no way that I would have been able to handle a regular Bench, but 3 board worked out just fine. I can use the extra work hitting my tri's.

Big Wheels are back in the rotation, nice way to accumulate volume without frying my lower back.

I'm focusing on being realistic about the RPE on these sets, I was overshooting this past cycle towards the end...and thus my shoulder issues.

[Browndog]

12/13/21

7th Cycle / Week Two - reps/sets

Low Bar Squat - 125kg *4, 107.5kg 4*2
Belt Squat - 60kg 10*3
BSS - 12kg 1-*3
Wide Grip Pulldown - 120lbs 10*3
Kroc Rows - 70kg 10*3
Leg Ext (0-3-0) - 80kg 7*5
GHR - bw 5*5

Cranky shoulder makes Low Bar exceedingly...uncomfortable. The weight moved easily, but getting out from under the bar was no fun.
Top

[Browndog]

12/15/21

7th Cycle / Week Two - reps/sets

2 Board Bench - 85kg *3, 70kg 3*3
Spoto - 60kg 6*3
Hammer Curls - 10lbs 40*3 on the minute
Dumbbell Incline Bench - 40lbs 12*4
TRX Supinated Rows - 10*3

Shoulder is marginally better...better than being worse. If I don't keep my shoulder blades tucked and down, my right shoulder drifts "out of position" and than OWWW.

One good thing is that this issue is forcing me to pause my Benches, regardless of the weight. Stronk off chest da!

[Fred J]

12/15/21
Shoulder is marginally better...better than being worse. If I don't keep my shoulder blades tucked and down, my right shoulder drifts "out of position" and than OWW

I first started lifting in 1975 and until last year I had never heard of tucking the shoulder blades or arching the back (and still can't arch due to back issues). I can bench about the same holding my legs straight out as with them on the floor.

[Browndog]

I first started lifting in 1975 and until last year I had never heard of tucking the shoulder blades or arching the back (and still can't arch due to back issues). I can bench about the same holding my legs straight out as with them on the floor.

I get more out of an arch + leg drive for reps. I might get a single into the 90kg range with my legs off the floor...might.

[BrooklynJerry]

Anyone at your gym have one of the Slingshot. I don't know how it would fit into your training program, but it sure keeps you arms tucked and the bar lower on your chest.

[Mr. Bingley]

"3 Board Larsen" sounds like a Norwegian blues guitarist...

[Fred J]

"3 Board Larsen" sounds like a Norwegian blues guitarist...

[Browndog]

"3 board larsen" sounds like a norwegian blues guitarist...

hahahahahaha...

[Browndog]

Anyone at your gym have one of the Slingshot. I don't know how it would fit into your training program, but it sure keeps you arms tucked and the bar lower on your chest.

We have the collection available, but coach has never programmed them for me. I've messed around with them off program, but not enough to have an opinion either way.