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Post by robwaller on Feb 24, 2016 12:38:43 GMT -5
20 Feb 2016 ME all Squat 370/2/3/1 easy BP 255/1/1/1 right shoulder pain DL 455/1/1 (both slow plus left glute pain) 405/1
DB OHP 35s/8 45s/8 50s/8 Lat pulldown 3 different bars 180/8 190/8/8
Feeling extremely fatigued right now
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Post by robwaller on Feb 24, 2016 12:41:34 GMT -5
22Feb 2016 207BW (need to be careful here as I am getting close to being to heavy for 205class)
Squats 265 4 sets of 6 nice and easy Uploaded to YouTube account Depth an issue until stance widened
Right shoulder in pain after dodgeball on 20th (Saturday)
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Post by robwaller on Feb 24, 2016 12:45:11 GMT -5
Tuesday 23rd Feb 2016 208bw
Athletic therapy with Sherwin V
Overhead squat removed box and cage, depth poor and form shaky. Paused with 45lbs.
Sotts press with 15lb KBs
OHP from squat bottom 15lb KBs
Windmills 3 sets with 12kg
Bench crunch 20 ss wood chop 17.5/10 3sets of everything.
Pm session Deadlift 375/4 3sets left glute pain Rom deads 135/15
Bench press 205/6 only 1 set of 4 managed due to left shoulder extreme pain
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Post by robwaller on Feb 24, 2016 12:46:40 GMT -5
Wednesday 24th Feb 2016 208.4bw
Squats 285 5x5 nice! Bench press 2 set of intended 5, extreme left shoulder pain (knot in upper back) at 185. Need to rethink bench.
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Post by robwaller on Feb 24, 2016 15:35:24 GMT -5
Wed 24th Feb PM session
Left shoulder pain worked out with self massage Yao g car buffer. Rhomboids and iliocostalis thoracis locations I blame for left front shoulder sharp pain.
Speed bench with red band 8 sets of 3 130lbs (week 2 of 3, next week is 145)
Swiss ball static holds 3x30secs
Skull crushers 40s (pr) 7, 2 sets Tricep cable work 1 set
Lat pulldown light 3 sets super set with straight arm pulldown
Rear fly mach ss with fly mach 3 sets light
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Post by robwaller on Feb 25, 2016 18:19:33 GMT -5
25 Feb 2016 Bw:207.6
Visit to athletic therapist indicates left should Pain is from severe knots in infraspinatus and rhomboids. Probably caused by sots press or windmills on Monday. Nothing serious.
Deadlifts up to 500/1 (pain left glute/hamstring insertion). Stance too narrow.
Deads to knees 3 sets (form all over the place)
Stuff leg DL 3 sets to 365/3
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Post by McLifter on Feb 27, 2016 17:28:55 GMT -5
Curious about the reason why you are timing the performance of your sets sometimes?
Brock
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Post by robwaller on Feb 28, 2016 1:55:37 GMT -5
Curious about the reason why you are timing the performance of your sets sometimes? Brock Hi Brock, I try to complete my speed day sets fairly quickly because it was suggested by Louis Simmons that this is a sensible route to better work capacity. I'm a pretty lazy guy and my work capacity tends to slip.
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Post by robwaller on Feb 28, 2016 1:56:27 GMT -5
Curious about the reason why you are timing the performance of your sets sometimes? Brock Hi Brock, I try to complete my speed day sets fairly quickly because it was suggested by Louis Simmons that this is a sensible route to better work capacity. I'm a pretty lazy guy and my work capacity tends to slip. Also things like isometric holds are timed for obvious reasons since that's the only way to make them easier or harder.
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Post by robwaller on Feb 28, 2016 1:58:53 GMT -5
26 feb 2016
Squats with cambered bar to 425/1 Bent knee GMs from pin 16 reps to 235 then singles to 355 Hyper extensions
Bench with worn in 46 size Titan Katana up to 335/1 Skull crushers 45/7 top set (PR)
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Post by robwaller on Feb 28, 2016 2:00:11 GMT -5
27 feb
Bodyweight 207.6
Squats to 365/1 Lots of hip, glute and hamstring pain on left side. Planning some rest days to recover. Still severe left shoulder pain benching without a shirt due to infraspinatus knot.
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Post by robwaller on Feb 28, 2016 13:37:45 GMT -5
28th feb. bodyweight 210 (whoops)
Benched to a single board 335/1 in Titan f6 size 46 (new still breaking it in).
Left rotator cuff pain still exists and left bicep/brachialis not feeling good.
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Post by robwaller on Feb 28, 2016 23:50:55 GMT -5
28th feb 2016
ME squat
Safety Bar Squat (brickhouse) to 425/1 pretty fast then missed 440 twice (at 2/3 way up)
Safety bar pin squats from 1/2 way up to 350/3
Safety bar bent knee gms to 300/3
Band stomps 3 sets
Sldl 135/10 2 sets
Leg curl machine 2 sets easy
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Post by robwaller on Feb 29, 2016 23:53:55 GMT -5
29th Feb 2016 Bodyweight 210
ME bench Pin press from sticking point up to 275/1 both from the top and from the pin. Failed 295 from the pin.
Tricep and bicep machine light work 6 sets each
Rear delts light 2 sets.
Skull crushers 50lb Dumbbells /4 (PR)
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Post by robwaller on Mar 1, 2016 20:57:33 GMT -5
1st March 2016. Bodyweight 208.4 (yay)
DE squat day (note I am doing my DE deadlifts tomorrow due to time constraints today)
Box squat plus purple band (50-->90lb tension) 225 5 doubles
Squat plus purple band (50-->90lb tension) 255 4 doubles and one triple.
Goodmornings up to 185/8 strict
Pull throughs (cable) 3 sets
Athletic therapy left shoulder and arm. Infraspinatus now good, but severe knot in left teres minor (note to self to foam roll this). Left brachialis and bicep pain from rotator cuff issue. Nothing too serious.
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