I plan to start posting my workouts again. I stopped Rippetoe's Starting Strength around mid June. I was having a shoulder issue that was diagnosed as an impingement and also a hip problem. So I stopped lifting for a while to allow them to get better. After about 2 weeks, neither felt better. After discussing this with Eric, we decided this would be a good time to start addressing some weaknesses that may have contributed to these injuries or that will help me when I start a regular program again. We're also focusing on exercises to help my shoulder strength and stability.
Eric suggested a program similar to the one Sentinel's currently doing, but not nearly as intense. It's two different lower body and two different upper body workouts a week. We're focusing on Glutes, Hams, Shoulder, Upper Back, and Core. I'm not listing my warmups, acclamation sets, stretching, or cardio. Suffice it to say I am doing these (otherwise Eric would have dumped me by now.
) I'm not reaching failure on any of these exercises, but the weights are fairly challenging. The goal is to get certain muscles used to firing and to keep my strength up. Progression will mainly be adding reps and/or sets, then weight. I've been doing this routine for a few weeks now and decided to post it so others can benefit from Eric's comments to me. I know I learn a lot from everyone's comments on the other journals.
Below are my most recent workouts.
Wednesday 8/1/07
LOWER 1
Deadlift -------------- 1x5 235
Dumbbell Split Squat -- 2x8 80 (2 40 pounders)
GHR ------------------ 5 negatives
Cable Ab Pull Down ---- 2x10 7 plates
Russian Twists -------- 2x10
I've been doing Deadlift first, but I think I should move the Dumbbell Split Squat first because I think it's a more complex movement and I think it would help warmup for Deadlift. GHR are real hard, but I seem to be getting stronger at it. My goal is one controlled negative rep all the way down.
Thursday 8/2/07
UPPER 1
Cable Rows ------------------------------- 3x8 8 plates
Dumbbell Overhead Press (Scapular Plane) -- 3x10 80 (2 40 pounders)
Cable Pulldowns --------------------------- 3x12 8 plates
One Arm Dumbbell Scapular Protractions ---- 2x20 40
Scapular Pushups -------------------------- 2x20
My shoulder seems to be coming along. After the acclamation sets for the DB Overhead Press, I decided to use 40 pounders for the working sets. Last week I used 30's for two sets and 40's for the last set and my shoulder hurt with the 40's. This week it felt good, so I went with the 40's for all three sets.