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Post by robwaller on Feb 13, 2016 15:29:45 GMT -5
14th Jan 2016 - upper DE day Bodyweight 205.0lbs
Bench w/ red bands (40-->70lbs tension) 3x9155lbs = 195 --> 225 (68%-->79%) Assumed max on bench is 285 (coming back from rotator cuff strains with previous max of 310paused)
Dumb bench press 85 6x3
Seated row 170 10x3
KB shoulder press (single arm seated) 16kg 12x3
Hammer curl 40 10x3 (note: pain in forearm)
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Post by robwaller on Feb 13, 2016 15:36:03 GMT -5
15th Jan 2016 DE Lower
Box squat purple band (50-->90lbs tension pegs 2&5) 185lbs 2x10 (61%-->71%) Assumed max recovering from chronic left hamstring and adductor strain = 385
Deadlift 1" defecit plus red bands (0-->160lbs tension) 2x8 225lbs (45%-->77%) Assumed max recovering from chronic left ham and adductor strain = 500
Box jumps (largest single box) 4x4
GHR 8x3
Machine crunch - full stack 15x6
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Post by robwaller on Feb 13, 2016 15:36:49 GMT -5
16th Jan 2016
Heavy DOMs in adductor, hamstring holding up OK
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Post by robwaller on Feb 13, 2016 15:40:51 GMT -5
20th Jan 2016
ME Upper
Bench TNG up to 270/1
Face pull 57.5 10x3
EZ bar skull crushers bar+50 7x3
Hammer lat pulldown 180 10x3
Rear fly Mach 75 10x3
Lat raise 30 10x3
One arm KB swing 50 reps each side
Swiss ball stability holds 3x30secs
Rotator cuff band work
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Post by robwaller on Feb 13, 2016 15:44:08 GMT -5
19th Jan 2016 Bodyweight: 206.6
ME lower
Safety bar box squat up to 335/1
SSB pin good mornings rack #17 125 6x3 155 6x1
Hypers 25x6
Sit-ups 20x5
Sandbag treadmill carry 5% 3.5mph 10mins
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Post by robwaller on Feb 13, 2016 15:51:15 GMT -5
22nd Jan 2016
DE upper
Bench plus red band 170 3x9 (pain in left shoulder).
Dumb bench 90 6x3
Seated row 180 10x3
KB press 16kg 14x3
Swiss ball stability holds 3x30secs
One arm KB swing 35 each arm
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Post by robwaller on Feb 13, 2016 15:53:56 GMT -5
21st Jan DE Lower
Box squat plus purple band 165 2x10
Deadlift plus red band 285 1x8 (change to singles suggest by GP)
Box jumps 5x4
Hamstring curl 65 10x4
Machine crunch full stack 17x6
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Post by robwaller on Feb 13, 2016 15:56:32 GMT -5
24 Jan 2016
ME Upper
Swiss ball holds 3x30secs
Bench tng 290/1 slow at sticking point
EZ bar skull crushers bar +50 10x3
Skipped lat pulldown (left shoulder pain)
Rear fly Mach 85 10x3
Lat raise 35 6x3
Rotator cuff band work 3 sets
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Post by robwaller on Feb 13, 2016 15:58:37 GMT -5
24 Jan 2016
ME lower
SSB Box squat up to 380/1
Skipped GM, hypers and sit-ups (lumbar pain from box squat)
Sandbag treadmill carry 5.5%3.5mph 5mins (stopped due to left calf pain)
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Post by robwaller on Feb 13, 2016 16:01:43 GMT -5
28 Jan 2916
ME lower
Box squat plus purple band (50-->90lb tension) 185 2x10
Deadlift plus red band (0-->160lb tension) 315 1x3, 355 1x1, 405 1x1, 385 1x1 365 1x2
Skipped GHR due to left hamstring/glute pain
Machine crunch full stack 19x6
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Post by robwaller on Feb 13, 2016 16:03:53 GMT -5
26th January - medical appointment Pan-am
X-ray reveals no hip degeneration. Weak Tfl /glute medius
Adductor insertion chronic strain likely tendinopathy/tendinosis by now (wear compression shorts and take more rest days)
Need to stabilize hips, start training specifically for this. Must improve hip mobility.
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Post by robwaller on Feb 13, 2016 16:05:21 GMT -5
2 Feb 2016
ME Lower
Squat up to 405/1
Leg extension 3 sets
Band leg curl 3 sets
Band GM 3 sets
Band pull through 3 sets
Skipped abs
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Post by robwaller on Feb 13, 2016 16:12:25 GMT -5
4 feb 2016
DE lower
Box squat plus 2 chains. 1min rest times. 135 = 1.3m/s (40-53%) 155 = 0.7m/s (45-58%) 185 = 0.6m/s (all second reps to this point don't slow down) (53-66%) 225 = 0.5m/s (63-76%) Assume 390 max
DL + 2 chains draped each side (25-->72lbs) 135 0.8m/s 32-41% 225. 0.7m/s 45-59% 275 0.6m/s 60-69% 315 0.4m/s 68-77% 365 0.3m/s 78-87% Deadlifts are very slow, well under the 0.8m/s goal
Skipped jumps
Leg extension 20x3
Band GM 3 sets
Band pull through 3 sets
Ab wheel 4 sets
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Post by robwaller on Feb 13, 2016 16:13:50 GMT -5
1 Feb 2016
ME upper
Bench black slingshot 335/fail 330/1
Dumb row 3 sets
Skull crushers 25 10x3
Dumb press 35 10x3
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Post by robwaller on Feb 13, 2016 16:16:59 GMT -5
3 Feb 2016
DE upper
Bench plus 1 chain (2 links at bottom) 155 0.8m/s 135 0.9m/s 225 0.4m/s 95 1.2m/s (Bar path 40cm) 50cm for DL and squat
Row press down 3 sets
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