2-3 to 2-15

Sunday - DE up
Roll+shoulder rehab+GHR x10 reps

1. DE bench press; use 4 grips (fat grips) 8x3 w/2 chains/side, to a 2-board. 60s rest b/t sets.

2. 3-board press; medium grip (fat grips) worked up to 315x3, 335x3

3. Hammer Strength hi-row w/doubled bands; 2 warm up sets then 4x8

4. Low cable row w/V-handle 3x12 reps.

5. Reverse band rows 3x12 and Supine SA DB protractions 2x20 and Y-raises 2x15

Monday - ME low
Roll+low GHR+pull down abs

1. Rack pull (pin 1 w/fat bar) work up to 525x1 (PR)

2. Decline sit ups; 3x20/25, 35x18, 20 w/no weight.

3.Reverese hypers w/short strap; 4x8/150, 300 (3)

4. Prone leg curls w/ 10 lb ankle weights 2x100, 75 reps and Standing chest rows 2x30 and Supine Indian club swings 2x30-40.

Wednesday - ME up
Warm-up

1. Floor press w/fat bar w/chains; work up to 230 and start adding chains. Got to 4 per side and running out of chains started adding bar weight and went 250x1 and 270x1 + 4/chains/side.

Massage therapy shoulder and hips/hams.

Friday - DE low
Shoulder rehab+GHR+ab pull downs+foam roll

1. Box squat w/cambered squat bar and briefs; worked up to 10x2 @ 50%. Box 1 inch high w/ 6-inch foam block. rest 60s between sets.

2. Incline GHR; 2 sets to failure holding a weight behind my head
3. Rev. hyper 2 warm up sets then 2x25
4.Hanging leg raises 4x20 and DB triceps extensions w/fat grips 8x10 and Prone rear delt raises 4x30 and Shoulder rehab stuff (different from warm-up).

Sunday - DE up (2-10)
1. Speed bench 4 grips (w/fatgrips) to 2-board w/2 chains/side 8x3 @ 55%.

2. 3-board press medium grip w/fat grips; work up to 320x3, 340x3

3. HS Hi-row w/doubled mini bands; 2 warm up sets then 4x8

4. Low cable row w/pronated grip; 3x12

5. Scap pull downs 3x12

Monday - ME low
Physical therapy in AM
GHRs and ab pull downs
1. Rack pull (pin 1 w/regular bar) did triples up to 285 then singles up to 540 (PR).

2. Decline ab bench 3x20

3. Reverse hyper 4x8/160, 210, 200, 335

4. Triceps extensions w/fat grips 8x10 w/30s rest b/t sets.

Wednesday - ME up
Shoulder rehab
1. Floor press w/fat bar; this time worked up to 275x1 w/just bar and started adding chains. Worked up to a single w/3 chains/side plus helper chains wrapped around bar (Shawn and I were "fighting" over chains lol).

Thursday - Accessory work upper
1. Triceps extensions w/EZ bar and fat grips; 8x10 w/30s rest b/t sets. Started w/quarters and did 2 sets. Switched to 35's for 3 sets and finished w/45's for 3 sets.

2. DB protraction 2x15/side and Supine Indian club swings 2x30 and T's and I's (thumb down/forward) 3x20 each w/teeny tiny dumbbells (stolen from leprachauns).

Friday - DE lower
1. Box squat (same as last week) 10x2 @ 50%

Stay strong,
Ed T.

1-27 to 2-1

Sunday-DE upper
Shoulder rehab
1. DE bench (to 1 board w/manpon) and fat grips 10x3 @ 58%

2. 1-board and manpon bench press-wide grip w/fat grips worked up to 275x5, 285x5

3. Hammer hi-row w/doubled mini bands 2 warm up sets then 4x8

Monday-ME lower
Shoulder rehab
Foam rolling and GHR and Ab pull downs 3 sets each

1. Rack pull (pin 3) w/fat bar (b/c it was laying in the rack) worked up to 355x1 and added belt, 405x1, 445x1, 475x1, 500x1 (pr), 520x1, 530x1 (felt easier than the 520)

2. Straight leg spread eagle sit ups 3x20 w/weights

3. Reverese hyper 4x8/150, 300, 390, 480

4. Reverse grip high chest row 2x15

Tuesday-shoulder rehab

Wednesday-ME upper
1. Floor press w/ fat barw orked up to 175 and started adding chains until I had 4 sets on the bar. That was too light so I started adding more bar weight and worked up to 265x1 plus the 4 chains/side. Medium grip.

2. DB triceps extensions (on floor) 8x10 w/30s rest b/t sets worked up to 35 (last 5 sets)

3. Shoulder rehab stuff including Incline 5 pound Indian club swings for the  length of the Motorhead song "Them not known".

4. Reverse hyper 2x30+ last setfor duration of "Broken" (also by Motorhead)

Thurdsay- band rehab shoulder stuff

Friday-DE lower
roller
shoulder rehab
3x10 GHR and 3x15 pull down abs

1. DE squats w/safety squat bar and briefs (high box) 56% x 2 x 8 sets. Rest <60s p=""> 2. GHR 4 sets to failure w/hands behind head and holding a 10 lb plate; 15+9+8+9 resting approx. 4 minutes b/t sets.

3. Reverse hyper; 2 warm up sets then 3x25/150

4. Hanging leg raises 5x25 (2 w/ ab straps) then the rest on leg raise station (back supported til I just got the damn things done.....UGH!)

I am starting a massage therapy to go along with the PT on the shoulder and to do some corrective work; tight hams, one half of my a$%/hip (I know I am half assed...) to see if the massage therapy can take off the brakes...

Stay strong
Ed T.

 

1-14 to 1-25

Ok. I am behind again. Not too bad this time though lol. Physical therapy for the shoulder is going ok. I say ok because in some ways while it has improved there is still noticeable pain. I still have a few more weeks of it before I return to the MD and my progress gets re-evaluated. Now take this with a grain of salt because as you have/will read I am still doing ME work with limited range of motion and the trusty ol' Slingshot with the occasional full range press. None of which I should be doing...

January 14 to 18
Monday
Foam roll and SMR incl. biceps/triceps and rehab stuff
1. DE bench press (2 board) w/4 grips 10x3 @ 50%

2. CSR 4x12/115, 135, 145, 155 w/neutral-ish grip

3. Triceps pressdowns w/rope 3x20

4. Bent elbow DB fly (so elbows don't go behind body) 1x35+

Tuesday
Foam roll and shoulder rehab and GHR 2x10 and Ab pull downs 2x15
1a. Belt squat (wide stance) worked up to 5x5/230, 250, 270 (3 sets)
1b. Pull down abs 4x8 heavy

2a. Reverse hyper 4x8/150, 300, 390 (2)
2b. Low rows w/neutral grip 4x12

Hamstring stretches; cossack squat, saigon squat, glute/hip rotator stretch and hip flexor stretch 1-2x30s each

Thursday
Foam rolling and shoulder stuff
1. Suspended bench press w/fat bar - close grip (hung bar so movement was in the top 1/4 of the bench press) worked up to 265x3, 315x1, 355x1, 375x1, 405x1 then 335x5x2 sets

2. Cross body triceps extensions w/grenade ball and chains (2) 6x10 <45s br=""> 3. Face pulls w/ bands 2x20-30

4. Reverse hyper 2x30 light

Friday
Foam roll and shoulder rehab and GHRs and Ab pull downs 2 sets each
1. Box squat w/safety squat bar on a high box (2-inches over parallel) 12x2/55% <60s br=""> 2. GHR - 3 warm-up sets x10 each then raised back of GHR 2 pins and did 4 sets holding a 4-pound, 7-pound and a 16-pound (twice) med ball on chest

3. Reverse hyper - 2 warm-up sets then 4x8/ heavy (long strap w/feet apart) 420, 510, 600 (2)

4. Hanging leg raises 4 sets to failure w/10-pound abkle weights/side 12+12+12+11

January 20 to 25
Sunday
Foam roll and shoulder rehab and 3 x10 GHRs and 3x15 Ab pull downs
1. DE bench press w/2-board using 4 grips 10x3 @ 55% 30-45s rest b/t sets then worked up to 265x3, added Slingshot 305x3, 335x5 w/SS all heavy sets w/comp grip

2. 3-board press worked up to 275x5, 295x5, 315x4 (board slid off my chest during 5th rep) all medium grip

3. Banded Hammer Strength hi-row w/doubled mini bands 2 warm-up sets then 4x8/50 changing grips each set

4. Triceps press downs w/EZ bar and reverse grip 3x20

5. Standing band chest flyes 4x30+

Monday
Foam roll and rehab and GHRs and Ab pull downs 3 sets each (easy)
1. Belt squat worked up to 5x5 (wide stance) 230, 270, 290, 310, 310, 270 *had all kinds of balance problems today; forwards, backwards...WTF?

2. Seated spread eagle sit ups 4x8/25, 35, 45(2) (hold weights at chest)

3. Reverse hyper w/long strap and wide feet 4x8/240, 330, 420 (2)

4a. Seated low row w/ neutral grip 3x12
4b. Bench step ups 3x12/body, 15, 25
*hamstring stretches (same as before)

Wednesday
Foam roll and shoulder rehab
1. Reverse band bench press w/2 chains/side (average bands choked) wide grip worked up to 345x1, added Slingshot 375x1, 405x1, 315x3

Thursday
Shoulder rehab
1. Fat bar triceps extension 2 warm up sets then 6x10/ 85, 95 (5) <60s br=""> 2. Meadows leverage rows (single arm w/Landmine) 5x12 started w/one quarter and kept adding quarters until it got heavy then worked back down. Last set to failure.

3. Modified face pulls (elbows high but don't go behind body) 2x30+ w/micro band

Friday
Foam roll and rehab and GHRs and Ab pull downs 3 sets each (easy)
1. Box squat w/safety squat bar (high box) with belt and briefs on work sets 8x2 @ 60% w/ <60s br=""> 2. GHR (pin 3 or 4 - can't remember) 3 sets to failure with hands behind head; 21, 12 and 17 3-5 minutes rest b/t sets

3. Reverse hyper w/long strap and wide feet; 2 w/u sets then 4x8/380, 440, 530 (2)

4. Hanging leg raises w/ ab straps 10x10. Barf.

My weight is holding around 250 and everything is going ok overall (except of course the shoulder issue).

Keep on rollin'
Ed