Ok I'am going to be doing an 8 wk program. I decided not to do the 3x3 routine cuss It was ill advised by my training (Linda Schaefer). Instead I am going to be doing this routine:
I'll give my main thoughts of the workout and what I did for my main lifts. I wont probably give my #'s for my assitance work b/c Its just assitance work.
*High Pulls-3x6-completed all sets and reps. Took a little to much time between the sets.
*Deadlift-4x4- Started off with 185x4.. felt really easy didnt feel any pressure on the shoulder. I went with 205x4 on the second set again it was easy. My last two sets I did 225x4. It really felt good to deadlift again.
*Bent over Rows-3x8-these went really well. I completed all my sets and reps. I thought It would agravate my shoulder a little so I decided almost decied not to do them but then changed my mind after my first working set which went rather smoothly.
*Military Press-3x6-My shoulders where already well fatigued expecially my injured one. It wasnt bad enough that I had to stop but it was still pretty stressful. I did complete all my sets and reps which pleased me.
*Holder Bar Shrugs-3x8-These went ok. I did hardly ne weight at all. I can Still kinda feel the pain when I peak with my shrug, but again i just pressed past it.
*Weighted-Situps-3x10-Went easy, finished all my sets and reps.
~It could have been better. I know some places where I can actually add some weight next workout, more then usually. This was really just getting a feel and how much strength I had. I feel like I pretty much lost alot since the injury. Its basicly a rebuilding process. I look to be back in the upper 300-400 rang with my dead again by the end of the 8wks.
3-10-03
-I woke up sore as ****! I got up to walk around and I almost went and layed back down lol
I did some GPP work today. Nothing really that major or important.
-5x30yrd Tire pulls
-2x5min wheelbarrow walks (Just filed it with some rocks and sand, but not all the way to the top.)
-Then I had to mow the yard with a push mower
Hopfully this will get all the sorness out of me and get my body back to where it belongs!
*Bench-4x6-God it felt good to bench again. Honestly after I hurt myself I thought id never do it again. Even thought I hate the lift its still a lift. I did my first set with 135 and to my amazement It was easy as money. So my second set I did 145 and again it was easy. So I bumped up to 175 and did my last 2 sets with it. It actually felt good and had me shocked. I was pleased with the workout.
*Incline-3x6-Went pretty well. I didnt use hardlly any weight (135).
*Close grip-3x6-Didnt feel all that great. Maybe it was just my intensity that I was lacking from lifting all by meself
*Skull Crushers-3x6- These are the mack daddy of tricep movements. I love them almost as much as I love deadlifting. I could really feel my triceps working good.
*French Press-3x6- I got my intensity back after my skull workout which really pleased me. Finished everything and it all went smooth.
*Abs-well... I first did 2 sets of decline barbell crunchs, which lemme tell you.. they are a bitch!!!!! I wish I had a chambered bar but I dont. I think I might try the EZ bar next wk. After I did 2 sets of them I did 2 sets of Saxon bends which made my obliques scream.
I also taught a 8th grader how to power snatch and deadlift This kid is a freaking hoss. He is about 5'10'' and he bench presses 265 and powercleans 215 in the 8th grade. He did 145 on the power snatch for 1 rep. Kids a freak. He is also an awsome runner. He runs the 100m in 12.8sec.
For the record.. Iam rehabing my shoulder. This is the first time I've got back into weight's since my injury. The injury left my mobilized for quite awhile, but I am going to make a strong come back!
My best lifts are at 229 1415 total 370bp/510sq/535dl and some of my other lifts are a 315 powerclean.
3-12-03
You ever get that feeling when your in the gym.. and you do squats and afterwards you try and walk and its a complete bitch cuss your so sore? Gosh I LOVE THAT FEELING!
*PowerSnatch-3x6- Easy as money, I think These might be my favorite lift.
*Squats-4x4- Did my first set with 225 really deep and it was pretty much a speed squat hehe. I finished my last 3 sets with 275 which felt really good cuss I was going really deep. Next workout I should get be inching closer to 300 for reps. Unlike deadlifting and benching my shoulder doesnt play such a big role. Its really the load of the barbell on my traps that kills me cuss it puts pressure on the shoulder.
*SLDL-3x5- I did them with 25lb plates under my feet and with 35lb plates instead of 45lb plates to increase my ROM. Worked pretty well, the only thing is you got to add more weights. I did 2-35lb plates on each side plus 5's and 2 1/2's.
*Step-ups-3x6- I really think these are overlooked in many peoples programs. Really good for developing leg strength and jumping ability. Should be utilized by more athletes IMO. I didnt have my normal plyo. box so I had to use a bench that was kinda unsterdy but still did them neways.
All and All it was a great workout. Even thought the #'s are low but I am still in my building process.
*Deadlift-5x3- I started off with 225x3 and smoked it. Went to 255x3 smoked it. Went to 275x3.. pure money. Went to 285x3 good pull kinda felt tired by now haha.. my last set was a 295x3 which i was pretty happy with, given my comeback fro my injury.
*Bent Over rows-3x8-Was pretty easy, I finished all my sets and actually was increasing weight.
*Shrugs-3x10- was pretty easy, I finished all my sets. I decided to bump up the amount of reps some, since I never train with reps that high.
*Up-Right rows-3x6- been along time since i've done these. I like them but I think I'll stick to high pulls cuss its more of the athlete way of doing things
*Military Press-3x6- Easy as money.
End of the workout I was really feeling the deadlifting.. god I've missed it so bad! I miss the 500lbs on the bar Cant wait to get up to where I was and then surpass it to 600+
WIll probably skip bench day today and follow it up tomorrow. Iam pretty tired and have felt really crappy today. Hoping I dont come down with strep throat.
kc, you'll be back to where ya were soon enough. How long do you think itll be until you're back to where ya were? heh, even when returning from injury you squat more than me with ease. :-/ lol. Keep it up bro.
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