Flat DB Press
That's all today. Shoulder still hurt a lot benching. Everything still felt pretty easy and actually was a little better after warming up. Hard to touch my chest with the bar at first, so that's was a good reason not to bench full range. Should be better in the next week or 2 though.
Good work on the PRs, but sorry to hear about the shoulder. Hope it heals up quick for you!
03/11/2012 Squat (should be deadlift this week, but no pulling due to shoulder injury)
Squat w/Cambered Bar (new one)
425x1 loose belt
565x1 easy PR tighter belt/loose wraps
Band Leg Curls
Big Red Mini bandx15x3sets each per side
I couldn't get my right arm back far enough to get under a regular squat bar, so my only options today were the cambered bar or safety squat bar again. So I chose the cambered bar. Dave made a new one for the gym. Actually even though I don't really like the other one, I think I like it better than this one. This one still hurts just as bad and is too smooth so it feels like it's going to slide easy on your back. It might be a little better if someone puts tape on it. It may have also wanted to slide more because I could only get two fingers barely on the bar on the right side and I think I leaned forward even more than usual so it wouldn't slide. Other than that everything was easy. I could have went to 605 no problem, but I thought it was a better idea to stop as my shoulder was really hurting by then after getting under the bar about 20 times (most of which were just attempts to be able to hold the bar before I even squatted). Also, it's not really my heavy squat week.
Hope you heal up real quick!!!!!
It's getting a little better everyday. I think it won't be bad at all by the time I bench and squat later this week.
03/13/2012 Back/Biceps (light day)
Lat Pulldowns wide-grip
Hammer Strength Row Machine
45x15x4sets each side
DB Concentration Curls
30x10x4sets each arm
Abs-3sets at bw
Had to stay real light today because of the shoulder still. At least I did something though. Reps on everything were slow and paused to at least make it a little harder. Range of motion is getting better too slowly. I would not have been able to do lat pulldowns at all or even grab the bar above my head a few days ago.
Very strong squatting, April. Good stuff working round the injury.
Glad the shoulder's healing up.
Glad to read of the improvements!!
Add carpet/all reps paused
395x3 PR easy
Down set with slingshot/full-range
Rope Triceps Pushdowns
PecDec (paused reps)
Benching went great today. PR for triple and double on the carpet press and my shoulder is feeling quite abit better. Only hurt a little bit benching and didn't feel like it affected my strength at all like last week. I wanted to get 315 for 20 with the slingshot. Next time I try it I will. I have to remember to breathe when doing high reps like that. It felt like I ran out of air more than strength at the end because it was still moving pretty good. Had to keep the assistance light still and be careful on the range of motion, but I think I should have an easier time getting under a bar to squat this weekend.
Good job with the PR!!! Glad to see the shoulder is feeling a little better.
Yeah...breathing is important :D
I've been considering a slingshot...yay/nay?
The only time I used it a lot for a good period of time was before one meet I did, at least 2 weeks out of 3 I put it on for 1 or 2 sets after my last heavy raw set to get used to heavier weight and hit lockout more (which is my weakness) for the whole training cycle. I think it was useful, and did exactly that. Will it make your regular raw bench go up 50lbs. just using it for awhile, probably not. But I still recommend it as a useful training tool.
03/18/2012 Heavy Squat/Light Deadlift
Squat w/Cambered Bar (newer one)
425x2 loose belt
585x1 loose belt/loose wraps PR
615x1 tighter belt/tighter wraps PR
Sumo Deadlift (no belt on all sets)
Abs on lat pulldown
Used the same bar as last week. Jon and a few other people were using it too, and I still can't get my right arm under a regular bar, so this was fine. Shoulder still hurt getting under this bar too, but I could get my whole hand on the bar this week instead of just 2 fingers, and actually hold the cambered part instead of just barely touching the collar. Squats all felt good. I think I went a little too light on the last set. Should have gone up another 20lbs. or so. 615 wasn't really easy, but definitely not a max rep. I know 700+ is there on a regular bar. I just wanted to pull light after, since I haven't pulled in several weeks. My shoulder didn't hurt at all pulling, which is good. Sumo sucks though. Still hate it and always will. 375 was hard, lol.
Shrug Machine (paused reps)
Lat Pulldowns wide-neutral grip
DB Concentration Curls (each arm)
Everything felt good today. Shoulder is continuing to get better. Still hurt some with 365 and 415 on rows so stopped there today, and a little on the shrugs and pulldowns, so I still kept those lighter. Curls felt real easy. I had to get a ride home otherwise I think I would have tried 1 more set of 70s for 8 or more.
335x7 PR stopped 1 short of failure
Elbows out bench to chin height
This was just for fun since Jon has been doing these since a shoulder injury. I just wanted to see how awkward it was.
PecDec (slow, paused reps)
Just did a lot of reps today. Felt good. I wanted to go up a little more after the 335, because 8 definitely would have been to failure. Still the most reps I've done with 335, since usually my reps suck above 315, so that was good.
Good job on the PR April!!!
Video of my 615 raw squat last week with cambered bar:
Strong squatting and benching. That cameraphone from the 1800's?
Also, can't wait till I bench 225 for 1, let alone ten reps as a warmdown set lol!
That looked pretty easy!!!
03/25/2012 Heavy Squat
385xunracked it and put it back- shoulder hurt too bad
I could barely get 1-2 fingers on my right hand on the squat bar today (which actually is a big improvement), but it was still way too painful to squat with more than a couple plates. The bar was sitting right on the area of my shoulder that's injured too, so any weight made it much worse, and I could not get it in the right position on my back to be comfortable to squat heavy with. So I had to switch bars.
Squat w/Cambered bar (black one) in power rack; walked out
barx3 felt much better on shoulder
425x1 loose belt
565x1 loose belt/loose wraps PR
605x1 tighter belt/tight wraps PR
335x8 loose belt
Standing Leg Curls
30x12x3sets each leg
Walking out with this bar was a horrible experience. Not only do I hate walking out and it's very awkward, but this bar swings back and forward while walking out. But since both of the monolifts were being used with regular squat bars on them, this was the only choice I had to squat today. 605 was still not bad, but I definitely did not feel like going any heavier and walking out again. And after using the other cambered bar and trying this one again, this one is definitely worse to squat with. But these are PRs for this bar, so not a bad day. I'm probably going to back off and not squat at all next week and just pull since I have squatted heavy 3 of the last 4 weeks, and even the other time was moderately heavy. I was going to pull light after squatting today, but I had to get a ride and didn't have time so only did a couple quick assistance things with the weight that was on there.
Strong PR's considering the circumstances. How far out are you from your meet?