Sunday
Foam roll and tri-set; ab wheel roll outs/GHRs/45* back raise (w/35 lb. weight) 3x10 each
Seated BB clean and press (from the floor) 4x8
1a. DE floor press w/Swiss bar 7x4/175
1b. Face pulls 6x10
2. Bandbell bar bench press 2x20/wide and close (90 and 140)
3a. Low cable row wide grip 6x8
3b. Triceps press downs w/grenade balls 6x10
Monday
Foam roll
1. High box squat w/cambered bar (to bench) medium stance work up to 505x1
2. Rack pulls from pin 1 w/doubled mini bands work up to 365x1x5 sets
Wednesday
1a. Suspended bench press (wide grip) 4-5 inches range of motion (top 1/4 of press) worked up to 400x1 (pm 420) then 300x5x2 sets
1b. Blast strap face pulls 10 sets of 15 reps
Friday
3 easy sets of GHRs and 3 easy sets of pull down abs
1. Hops; forward/medial/lateral 5 each x 1 set
2. Kneeling jumps 3x3 then Box jumps 4 sets of 1 at 70%
3. GHR 3x15
4. Standing pulldown abs 4x15
Static lunges 2x12/side
Prone leg curls 2x12
Kneeling lat pull down (on roller) 4x12
Band good morning (average) 2x25
Stay strong
Ed T.
Friday, January 18, 2013
Thursday, January 10, 2013
12-30-12 to 1-4-13
Happy New Year!
Sunday
The usual warm up
Seated BB cleans (from the floor); 3x8
1a. DE floor press w/swiss bar and fat grips (medium and wide grip) 7x5/50%
1b. Face pulls w/bands 5x10
2. Bandbell bar bench press 2x20/90 close and 140 x 16 wide
3a. Low row 8x8
3b triceps press downs w/GBs 7x10
Monday
The usual warm up
1. Rack pull (pin 1) worked up to 515x1 (pr),then 525x1 "quite possibly the ugliest pull I have ever made"
2. Reverse hyper 3x20/90, 180, 240
Wednesday
Very late in the evening - probably should have not lifted...
1a. Floor press w/fat bar medium grip (lying on a thick foam pad) worked up to 305x1 then 225x5x2 sets
1b. Pull-a-parts 5x20
2a. Triceps extensions w/swiss bar 4x8
2b. Press downs w/GBs 3x15
Thursday
Foam rolling
1a. Single arm DB bench press worked up to an easy 85x5/side
1b. reverse grip pull downs w/EZ bar 6x10
2. Tri-set of front/side/rear delt raise 3x20
*Tried the SA bench press strictly b/c I read that "acceptable standards" for the exercise were 85x5 for HS/college males and 35x10 for HS females. The "gold standard" according to the Wake Forest S&C coach for his male athletes is 150-pounds x 5 reps...per side.
Friday
Tire swings 2x20 (alternating R/L sides in sets of 5 reps)
Overhead cable side bends and GHR and Light band GM 3x10 each
1. DE deadlift (conventional) work up to 336 x 1 x 6 sets w/ <45s br=""> *The last 2 weeks my training has sucked. Dust mode, a practically total lack of motivation and it's like pulling teeth to get going. And I know that this can/may/will bite me in the ass in the long run.
Over the last 8 weeks or so the astute reader may have noticed that I have been doing a lot of shoulder pre/re-hab exercises as a priority in my training. It has helped alleviated some of the pain but not all. The frustrating thing has been that I feel/felt strong(er) but cannot demonstrate it when pressing because it hurts so bad I cannot correctly perform the exercise(s) and I have noticed a lack of stability in the shoulder under a heavy load.
I have been using a lot of DB and reduced range of motion exercises (or reverse band and shirt work - which feels fine actually, especially the latter) and doubled if not tripled the ratio of posterior to anterior upper body work. This has all helped to a small degree.
I went to my doctor in early December and he sent me for x-rays which looked fine. I was referred to an orthopedist who suggested I had tendonitis and recommended 4 weeks of PT. If that doesn't work he said he's order an MRI and go from there.
In the meantime, I read a Mike Boyle piece on the difference between tendonitis and tendonosis (which I had never heard of) and think that may actually be closer to the truth. Distinctions between the 2 include age (over 40), lack of a single incident that caused the problem (leading one to distinguish that it may be a repetitive use injury) and the symptoms that seem more like what I am experiencing (the length of time I have been experiencing the problem and a lack of swelling for example. In which case, anti-inflammatories can actually weaken the tendons as commonly prescribed in cases of tendonitis). Deep tissue massage therapy can often be prescribed because it will stimulate healing of the tissues and avoidance of the movement patterns (temporarily) that may have caused the problem in the first place.
So, the journey continues.
Stay strong,
Ed T.
Sunday
The usual warm up
Seated BB cleans (from the floor); 3x8
1a. DE floor press w/swiss bar and fat grips (medium and wide grip) 7x5/50%
1b. Face pulls w/bands 5x10
2. Bandbell bar bench press 2x20/90 close and 140 x 16 wide
3a. Low row 8x8
3b triceps press downs w/GBs 7x10
Monday
The usual warm up
1. Rack pull (pin 1) worked up to 515x1 (pr),then 525x1 "quite possibly the ugliest pull I have ever made"
2. Reverse hyper 3x20/90, 180, 240
Wednesday
Very late in the evening - probably should have not lifted...
1a. Floor press w/fat bar medium grip (lying on a thick foam pad) worked up to 305x1 then 225x5x2 sets
1b. Pull-a-parts 5x20
2a. Triceps extensions w/swiss bar 4x8
2b. Press downs w/GBs 3x15
Thursday
Foam rolling
1a. Single arm DB bench press worked up to an easy 85x5/side
1b. reverse grip pull downs w/EZ bar 6x10
2. Tri-set of front/side/rear delt raise 3x20
*Tried the SA bench press strictly b/c I read that "acceptable standards" for the exercise were 85x5 for HS/college males and 35x10 for HS females. The "gold standard" according to the Wake Forest S&C coach for his male athletes is 150-pounds x 5 reps...per side.
Friday
Tire swings 2x20 (alternating R/L sides in sets of 5 reps)
Overhead cable side bends and GHR and Light band GM 3x10 each
1. DE deadlift (conventional) work up to 336 x 1 x 6 sets w/ <45s br=""> *The last 2 weeks my training has sucked. Dust mode, a practically total lack of motivation and it's like pulling teeth to get going. And I know that this can/may/will bite me in the ass in the long run.
Over the last 8 weeks or so the astute reader may have noticed that I have been doing a lot of shoulder pre/re-hab exercises as a priority in my training. It has helped alleviated some of the pain but not all. The frustrating thing has been that I feel/felt strong(er) but cannot demonstrate it when pressing because it hurts so bad I cannot correctly perform the exercise(s) and I have noticed a lack of stability in the shoulder under a heavy load.
I have been using a lot of DB and reduced range of motion exercises (or reverse band and shirt work - which feels fine actually, especially the latter) and doubled if not tripled the ratio of posterior to anterior upper body work. This has all helped to a small degree.
I went to my doctor in early December and he sent me for x-rays which looked fine. I was referred to an orthopedist who suggested I had tendonitis and recommended 4 weeks of PT. If that doesn't work he said he's order an MRI and go from there.
In the meantime, I read a Mike Boyle piece on the difference between tendonitis and tendonosis (which I had never heard of) and think that may actually be closer to the truth. Distinctions between the 2 include age (over 40), lack of a single incident that caused the problem (leading one to distinguish that it may be a repetitive use injury) and the symptoms that seem more like what I am experiencing (the length of time I have been experiencing the problem and a lack of swelling for example. In which case, anti-inflammatories can actually weaken the tendons as commonly prescribed in cases of tendonitis). Deep tissue massage therapy can often be prescribed because it will stimulate healing of the tissues and avoidance of the movement patterns (temporarily) that may have caused the problem in the first place.
So, the journey continues.
Stay strong,
Ed T.
12-23 to 12-28
Sunday
A. shoulder warm-up
B. sled drag and tri-set of hanging leg raises and GHR and 45* back raise 3x10 each
1a. DE floor press w/swiss bar and fat grips medium/wide grips; 6x5 @ 50%
1b.Face pulls 5x10
2. bandbell bar bench press 2x20/close and wide
3a. Low cable row-neutral grip; 8x8
3b.triceps press downs 7x10 w/grenade balls
Monday
A. foam roll and shoulder warm-up
B. raining - no sled, ab pull downs (90) and leg curls (60) and average band GM 3x10 each
1. Reverse band squat w/doubled light bands; worked up to 315x2 and added briefs, 375x2, added suit w/straps down 415x2, 465x2, 505x2, 555x1, 595x1, 615x1, 635x1, 655x1, 555x3 (85%)
2. Reverse hypers w/ long strap and wide feet; 3x15
3a.Ab pull down 3x10
3b. GHR 3x10
*I need to keep upper back tighter during squatting - the (heavy) weight will push me down when I stand up if I do not.
Thursday (snowed in on Wednesday)
A. foam roll and upper body warm up
B. 3x10 each GHR and Hang. leg raise and average band GM
C. Seated clean from the floor w/BB; 3x5 light
1. 4-board press w/Swiss bar and fat grips; work up in 5's and 3's to 275x3 then 260x3 (based on PM of 290)
Long pause - "Django Unchained" then...
1a. Reverse grip press downs w/EZ bar 3x15
1b. Swiss bar triceps extensions work up to 115x8. rest 3 minutes and repeat.
2a. Reverse grip pull downs (w/EZ bar) 6x10
2b. Shoulder tri-set (front/side/rear delt raises) 3x20 each light
Friday
A. Foam roll and ab wheel roll outs and GHR and 45-degree back raise 3x10 each
1. Squat work up to 55% x 10 x 2 reps each w/ >60s rest.
2. DE deadlift (conventional) work up to 55% x 8 x1 rep each w/ >45s rest.
3. GHR 2x20
4. Reverse hyper 2x25
*Focused on keeping my upper back TIGHT and starting the deadlift and pushing my feet through the floor = faster start.
"My name is Djhango. The d is silent."
See it!
Ed T.
A. shoulder warm-up
B. sled drag and tri-set of hanging leg raises and GHR and 45* back raise 3x10 each
1a. DE floor press w/swiss bar and fat grips medium/wide grips; 6x5 @ 50%
1b.Face pulls 5x10
2. bandbell bar bench press 2x20/close and wide
3a. Low cable row-neutral grip; 8x8
3b.triceps press downs 7x10 w/grenade balls
Monday
A. foam roll and shoulder warm-up
B. raining - no sled, ab pull downs (90) and leg curls (60) and average band GM 3x10 each
1. Reverse band squat w/doubled light bands; worked up to 315x2 and added briefs, 375x2, added suit w/straps down 415x2, 465x2, 505x2, 555x1, 595x1, 615x1, 635x1, 655x1, 555x3 (85%)
2. Reverse hypers w/ long strap and wide feet; 3x15
3a.Ab pull down 3x10
3b. GHR 3x10
*I need to keep upper back tighter during squatting - the (heavy) weight will push me down when I stand up if I do not.
Thursday (snowed in on Wednesday)
A. foam roll and upper body warm up
B. 3x10 each GHR and Hang. leg raise and average band GM
C. Seated clean from the floor w/BB; 3x5 light
1. 4-board press w/Swiss bar and fat grips; work up in 5's and 3's to 275x3 then 260x3 (based on PM of 290)
Long pause - "Django Unchained" then...
1a. Reverse grip press downs w/EZ bar 3x15
1b. Swiss bar triceps extensions work up to 115x8. rest 3 minutes and repeat.
2a. Reverse grip pull downs (w/EZ bar) 6x10
2b. Shoulder tri-set (front/side/rear delt raises) 3x20 each light
Friday
A. Foam roll and ab wheel roll outs and GHR and 45-degree back raise 3x10 each
1. Squat work up to 55% x 10 x 2 reps each w/ >60s rest.
2. DE deadlift (conventional) work up to 55% x 8 x1 rep each w/ >45s rest.
3. GHR 2x20
4. Reverse hyper 2x25
*Focused on keeping my upper back TIGHT and starting the deadlift and pushing my feet through the floor = faster start.
"My name is Djhango. The d is silent."
See it!
Ed T.
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