13.9.17.
Shoulders.
Incline Bench: 2 x 8 x 230.
V-Bar Pulldowns: 10 x 140.
Pushdowns: 2 x 10 x 85 w. hold at peak.
Left rear delt getting fatigued very easily so skipped direct shoulder work. Need to work on it.
|
-
09-13-2017, 10:06 AM #901
-
09-14-2017, 10:30 AM #902
-
09-17-2017, 08:04 AM #903
-
09-19-2017, 12:07 PM #904
19.9.17.
Back.
NH Squats: 3 x 10 x 45.
Deadlifts: 5 x 375.
Shrugs: 20 x 245; 12 x 315.
T-Bar Rows: 5 x 170 + 45 (rear).
HS Row (V): 9 x 3.5; 30R 21,6,3L (RP) x 2.
V-Bar Pulldowns: 10, 5RP x 140. Wanted clean 15 here.
Cable Rows: 8 x 11.
Good day today. Deadlifts were at like @6. Also first day squatting.
-
-
09-22-2017, 08:04 PM #905
-
09-24-2017, 12:42 PM #906
-
09-26-2017, 05:57 PM #907
-
09-28-2017, 11:33 AM #908
28.9.17.
Back.
Deadlifts: 5 x 395.
Squats: 3 x 10 x 125.
Split Squats: 3 x 15.
T-Bar Rows: 8 x 160; 8 x 140; 8 x 115.
Hammer Strength Row (V): 12 x 135; 20 x 90.
Cable Rows: 11 x 7.
Good day on the important stuff. Stopped with all the HS Rows because they tire shoulder. Will put them on hold for the next while and just do basic stuff.
-
-
10-01-2017, 03:39 PM #909
1.10.17.
Shoulders.
Dumbbell Shoulder Press:
12 x 90s. PR.
25 x 60s. PR.
Incline Bench: 9 x 250. PR.
Squats: 3 x 10 x 145.
Used heels today because ankle's still very tight.
Two things I found to help but need to be consistent with:
https://www.youtube.com/watch?v=2AWJWU6gGuk&t=160s
https://www.youtube.com/watch?v=NVVUa8aETgY&t=22s
Deloading next week and change, exam season.
-
10-03-2017, 06:24 PM #910
3.10.17.
Rack Pulls and Squats.
Rack Pulls: 9 x 405.
Squats: 3 x 10 x 160.
No rows, still babying shoulder. Rack pulls below knee as usual. No split squats because I did some stupid **** on my ankle now it hurts. Some pain on calf on descent of squats, but it felt muscular...also about 3" lateral to it. Went away with the heavier sets...still not comfortable rolling the calf or anything, just to be safe.
-
10-05-2017, 09:03 AM #911
-
10-09-2017, 08:34 PM #912
-
-
10-11-2017, 06:00 PM #913
-
10-24-2017, 06:34 AM #914
-
11-14-2017, 01:28 PM #915
14.11.17.
Upper.
Incline Bench
5 x 205;
6 x 225; 30s rest.
4 x 205.
Seated DB Press:
12 x 60. 20s rest.
8R 6L x 60. 20s rest.
6R 6L x 60.
Dips: 10, 9 x BW.
Chin Ups alternating BB Rows:
12 x BW.
2 mins rest
12 x 155.
2 mins rest.
10 x BW.
2 mins rest
15 x 135.
Really happy with how today went and how much I was able to do given that literally only 3 weeks ago I had surgery. Next week hopefully atleast 8 with 225. This is structured more towards bodybuilding than powerlifting. Last year and a half progress has been nonexistent for squats and pulls so trying new approach.
-
11-15-2017, 03:46 PM #916
-
-
11-17-2017, 02:00 PM #917
-
11-21-2017, 12:35 PM #918
-
11-22-2017, 06:31 PM #919
-
11-25-2017, 08:27 AM #920
-
-
11-28-2017, 06:16 AM #921
-
11-28-2017, 06:25 AM #922
-
11-28-2017, 08:44 AM #923
Yeah, I really like those for shoulders. BTN too.
--
28.11.17.
Upper.
Incline:
8 x 205.
8 x 205.
6 x 205 (F).
3 x 225.
2 x 245 (F).
Seated DB Shoulder Press: 2 x 10 x 80; 12 x 60.
Dips: 12, 10 (F).
Chins: 13, 11.
KB Rows: 2 x 10 x 70.
TheraBand External Rotations: 3 x 12.
Just going to keep moving along and try for 3 x 8 x 215 next week. Old 3 sets of 8 incline bench PR was 225, so not too far off. Not sure how this deficit will impact lifts, but currently only eating 2200 plus cardio 3 times per week. Should start adding weight to chins because nothing really develops just hitting BW.
-
12-01-2017, 05:17 AM #924
-
-
12-05-2017, 07:07 AM #925
-
12-11-2017, 11:37 AM #926
11.12.17.
Upper.
Seated Shoulder Press
5 x 135.
5 x 155.
5 x 175.
5 x 195. Think old PR is 5 x 205.
10 x 135.
10 x 135.
10 x 135.
8 x 135.
Deadlifts: 5 x 345.
Dips SS Chin Ups:
15 // 15.
15 // 12.
Been busy with exams. Still got a few to go but the hardest ones are over with.
Just important movements. Going to start loading chin ups but dips I don't plan to ever do any more than bodyweight.
-
12-18-2017, 02:28 PM #927
18.12.2017.
Upper.
Seated Military Press:
5 x 135.
5 x 155.
5 x 175.
3 x 195.
5 x 205. Tied old PR.
10 x 155.
8 x 135 (deadstop off pins).
10 x 135.
Incline Bench
8 x 205.
5 x 225.
7 x 185.
Barbell Rows: 2 x 12 and 3 x 8.
Exams done so could get back to it with some consistency. Overhead press doing well, benching still weaker than I would like, but numbers should catch up to pre-surgery if I can be consistent. Had ankle x-rayed this morning for possible impingement because I keep spraining it.
Next week will try for 3 x 215 OHP and with bench just +10lbs each rep range.
-
12-18-2017, 04:19 PM #928
-
-
12-19-2017, 12:46 PM #929
-
12-21-2017, 12:33 PM #930
21.12.2017.
Upper - W1D3.
Bench
12 x 185.
12 x 185.
10 x 185.
Close Grip: 5, 4 x 215.
DB Press: 11R 10L x 80; 10R 8L x 80; 15 x 60. Old PR 10 x 95 I think.
DB Rows: 2 x 15 x 70.
SS with..
Chin Ups: 2 x 10.
Bench not coming back as fast as I'd have hoped from surgery, but atleast shoulder pressing is moving up. Tomorrow more squats and pulls and shrugs.
Bookmarks