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Post by thebruce on Dec 21, 2007 15:31:34 GMT -5
:)Hey it is thebruce, just wanted to start a new thread seein as the old one was titled shoulder injury and this one is about comin back. The shoulder is quite a bit better now, I am able to train with enough weight to have a training effect and not get to sore. I credit a lot of tater cuff stuff before during and after the workout usual types of flys and stuff. Palms out arms straight and raise over head really puts the shoulder back in the groove. Warm ups with a pull over combined with a JB press ( EX Curl bar) really work well too. Close grip bench Super setted with one arm Dumbbell rows, followed by some heavier Pull Over Press super seated with Preacher Curls, this followed by some lateral raises using dumbbells or plates finishes off about a 24 set work out. 4 more weeks of this before I start to try and move my grip back out to the marks on the knurling,drop my volume and increase my weight. I hope to be handling as much weight then as I was before my injury in the close grip( 275 pounds). Bench reps are triples, with other stuff 6 to 8 reps. really feeling it in my Tris and see some size in them over what they were. Any way all you Iron Mongers have a Merry Xmas and an injury free New Year
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Post by thebruce on Dec 27, 2007 14:17:33 GMT -5
December 25th workout Warm ups Pull over press (ez curl bar close grip) 65 x 15 one arm DB rows 52.5x15 Close grip bench super setted with 1 arm rows 135 x3 75x6 185x3 95x6 205x3 105x6x5 215x3x5 Super setted bench first with 90 second breaks in between. Pull over/ JB press, pull over done with ez curl bar close grip elbows in. I pull the weight to 3 inches above my nipple line stop it then press to lockout. Super set these with Preacher curls.
Pull over press Preacher curls 115x8 105x8 115x8 115x8 125x8 105x10
Standing lateral raise with 10 pound plates 3x 10 reps very strict.
tater cuff stuff before during and after. L flys with 3 pounders lying and seated.Then standing L fly using an old knee wrap anchored to a telepost ( yep I train in my basement), one set of 10 each. Palms out arms straight raised to straight overhead 10 times each as well. I have to say that the above excersize is very good for bad tater cuffs and the Pull Over with the JB press good for shoulders overall. Not heavy but feels like progress. As I said earlier I want to get back to where I was with close grips and then start widening out the grip, my volume will go up a bit more as weight increases as I will still do same amount of movements just with heavier weight. Best single in close grip before injury was 275, best work set was 5x3 at 235. Should get close in 4 weeks. Harv my shoulders will not tolerate any incline press angle of stess hurts to much with any weight at all. Even flat DB press hurts shoulders. I am limited in my choice of excersizes. Howz your bench comin?? Brock post christmas BW blitz???
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Post by McLifter on Dec 27, 2007 14:31:18 GMT -5
Nice Job Brewster! I was just thinking.... How do your shoulders handle the wood splitting? A fine workout in and of itself and I know that you need the wood for the furnace. Also to borrow from Arnie, perhaps swimming would aide the shoulder rehab? You know some gentle laps, various strokes (including your favourite the BREAST STROKE!) On a different topic, I picked up a spark plug for us so don't worry about it if you haven't got around to it yet. Brock
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Post by thebruce on Dec 31, 2007 15:27:25 GMT -5
December 29th W/O W/U tater cuff stuff lying, seated and standing L flys, palms out arm raises Pull Press 65 x 15 EZ curl bar 1 arm DB row 52.5 x 15 Close grip BP 1arm DB row 135 x 3 75 x 6 185 x 3 95 x 6 205 x 3 105 x 6 x 4 225 x 3 x 4 115 x 6 225 x 2 225 x 1 Super setted till the heaviest sets then 90 breaks between each excessive. Up 10 pounds both exercises, did not take enough rest between the 115 row and last 225 triple attempt. So did 2 racked re set and did a single . The strength is there, just have to stay tight and watch my set up. Pull Press Preacher curls 105 x 8 105 x 8 125 x 8 105 x 10 105 x 8 105 x 8 Super setted the above good pump and feel to the exercises. Did 2 other sets of tater cuff stuff during W/O and 3 sets of standing lateral raises with 10 pound plates at the end of each SS during my 90 sec. break. Gonna repeat this more or less tomorrow the go up another 10 pounds next week. After that I was thinking I would try to move the grip out a bit and change up I disagreeistance work as much as possible. Any suggestions would be appreciated. Brock I have no problem with the firewood, Guido helps and as you know I am a lumberjack and thats OK. As for the pool it would be a good idea, wanna come along?
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Post by thebruce on Jan 2, 2008 15:20:18 GMT -5
Jan 1st 2008 W/O
Pull press 65 x 15 1 Arm Row 50x 15
Close grip Bench S.S. 1 arm rows 135 x 3 75 x 6 185 x 3 95 x 3 205x 3 105 x 6 225 x 3 x 3 BW chins wide to front 225 x 2 BW x 6 225 x 1 BW x 8 225 x 3 BW x 10 Low back acting up so dropped the 1 arm rows , chins helped out. Choked on 4th set of 225 but 5 th set was super tight and tripled no problem set up still the issue. Finished off with a set of cable push downs at 90 pounds and some lateral raises. Back sore so I shuter down early. Combination of pull press and one arm rows may be a bit to much torsion on low back. Back still sore this morning so we will see if I get to WO this Saturday or not. Man I put 10 pounds on in one week of holiday eating, gotta get that off and 10 more by spring to keep my end of the canoe lighter.
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Post by thebruce on Jan 8, 2008 18:36:55 GMT -5
Did my last 2 WO`s in this 6 week cycle focusing on chins and close grip BP. Jan 5th BP WU 135 x 3 clse grp. 135 x 3 med. grip 135 x 3 pinkies on the rings clse grp 185 x 3 205 x 3 225 x 3 x 5 finally got out 5 with out choking Clse grip chins palms facing BW 1, 2, 3 BW x 6 BW x 8 BW x 10 Jan 8th BP WU 135 x 3 clse grp 135 x 3 med grp 135 x 3 pinkies on the rings clse grp BP 185 x 3 205 x 3 225 x 1 235 x 3 x 5 clse grp chins palms facing BW 1, 2, 3, BW x 6 x 5 This was the goal to get back to 235 x 3 x 5 as this was my best work set in the clse grp last year before I hurt my shoulder. I dropped the other stuff as my low back was bothering me and it allowed me a couple of lower volume WO`s that were successfull. For clse grip BP I tried stopping the bar at the chest rep 1 then one inch above chest rep 2 and 2 inches above the chest rep 3. Did this on the heaviest work sets. It seems to really work the muscles differently in that all the kinetic energy that would be absorbed by the chest if I touched is now absorbed by the muscles and joints. Stopping it cold and then pressing it out kinda like a pause. Gonna see how much legal width BP my shoulders can take do another 6 week cycle and train BP heavy one day and assistance stuff the second WO for the week. Harvey I will try to work up some of the DB presses you suggested. Brock what do you suggest for core work??? I could do a couple of core WO`s a week and see if it will help. Any body else with suggestions I am trying to build up a decent BP. THX ;D
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Post by Harvemeister on Jan 8, 2008 20:58:03 GMT -5
Brucetermeister,Good to see things are coming around for you.When I hurt my shoulder.rotator cuff and anything else in the immediate area I switched to bench with 22 inches between the hands Last cycle I got to ring finger on the rings and this cycle have moved one more finger out.With this last switch for some reason I now feel it a great deal more in the chest and less strain on the shoulder joint.From your description of how far down you go for your first rep,second rep and third rep,I think you should give chains a try.The deloading of the chains at the bottom does somewhat what you are describing but is uniform and definitely gets you to speed up your drive off the chest and most importantly found it just easier on the shoulders.What we have been playing around with is the ATP phosphate cycle[for lack of a better term] which means we limit our reps to 5 to 6 seconds [3 reps or less] and our rest periods to about 4 to 6 minutes.The 6 seconds is about the maximum that a muscle can contract so we try to stay with that range for most of our sets including the lighter weights.Stay strong Harv
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Post by thebruce on Jan 10, 2008 15:39:55 GMT -5
Thanks Harv. I will get some chains and give that a go. This AdenisoneTriphosphate(sp?) you speak of is this not the fuel used by a muscle cell to contract?? And is the 6 minute window to allow the muscle time to refuel?? I will give this a go as well. I do not usually wait that long inbetween sets,I do not like to cool down at all. I seem to lift better if I am pumped up, muscles full bloodstream full, heartrate up sweating, resperation up the whole 9 yards. Could be a hangover from years of training like a body builder. But even during meets I could not stay pumped up so sometimes could not lift as well as I could in the gym. But i will try it this Saturday and let you know. How are you doing with your BP training?? And of course how is the squat and dead lift training , is the new suit helping yet??
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Post by Harv on Jan 12, 2008 12:46:03 GMT -5
Last 2 workouts have gone nowhere on the bench,mostly doing to many things and simply not getting enough sleep.Some how I've moved my grip out too quickly and my grove seems to be wondering toward my knees.Squats stuck because I ordered a new suit thinking I was going down to 90 kilos,but by some accident of faith I weighed 226 last week.No way on earth the suit will fit at 226 so have to get serious about my diet.I somehow think that 6 weeks with chains may also have messed up my grove as did only chains and not regular benches during the cycle.In hindsight maybe should have done chains narrow grip with a shirt and raw bench regular style on the same day during the cycle.Nice to see that you are improving,You can see it just in the way you write on the forum that things are finally coming around.Be in touch,Harvemeister
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Post by thebruce on Jan 14, 2008 18:35:14 GMT -5
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Post by Harv on Jan 15, 2008 1:38:39 GMT -5
Birthday boy,Truth of the matter is if I did not go in competitions I would never bother with gear.Have done about 5 reps in gear in about the last 3 years so am very much out of practice.Did very little raw squatting as well as it just hurt my shoulder to much to hold the bar.Have a lot of catching up to do so the sooner I get the suit up and running the better.
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Post by McLifter on Jan 16, 2008 23:27:43 GMT -5
That's what happens when you reach the "Elderly III" age group. Hopefully I may be so fortunate to garner the title "Crazy Old Bastard" and do a contest when I hit 60.
McLifter
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Post by Crazy old bastard on Jan 16, 2008 23:32:47 GMT -5
Hey I'm 60 Does this qualify me?Not sure if it sounds better than Lunchmeat.Harvemeister
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Post by McLifter on Feb 4, 2008 21:21:11 GMT -5
Any workouts lately Brewster? I'll call you tomorrow.
Brock
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Post by thebruce on Mar 17, 2008 19:41:38 GMT -5
Hey IronMongers howz it goin? Me I bin chippin away at it worked my close grip bench up to 3 singles at 255 and last workout got the same in a LWBP. Shoulder holdin out. Here is what it looked like. W/U Pull over press 65 x 12 135x3 155x3 185x3 205x3 255x1x3 225x5 All legal width and super setted with Palms facing close grip pull ups BWx1,2,3 for W/U BWx 6x3 BWx8 BWx10 Followed by close grip BP 205x6x3 couple sets of preacher curls and a couple sets of lateral raises fer the shoulders I bin doin some pause work, benchin off boxes startin at the bottom static press outta the hole, I find a little of that kinda work goes a long way. As the old bones do protest. Any how I will be i touch. ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D ;D
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