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Thought I would update that today my front delt is slightly sore. Usually its more the top and back of my shoulder that hurts. So I have no idea why that would be. Yay, injured something new...

IronWorker

hehe....welcome to the fun world of injuries

Wednesday Sept 10th/2008 - LOWER 1


ME Deads
-60kg x 5
-80kg x 4
-100kg x 3
-120kg x 2
-140kg x 1
-160kg x 1 (old PR)
-165kg(~363lbs) x 1 (5kg PR!)
-140kg x 3

Happy!

LOW Box Front Squats
-bar x 5
-115lbs x 5
-135lbs x 5
-145lbs x 5
-155lbsx 5

This sould have been DE... not sure why we didn't. Just forgot I guess. Oh well, these were very low (~10" box) and were very tough. I set the safeties up a little high so I was basically doing Anderson squats.

Planks
front plank - 1:00 min
side plank - 30s each
front plank - 1:00min
side plank - 30s each

Way harder then they looK!

Oblique Work - Cable Twist
3x10 - 40lbs, 50lbs, 55lbs

Thougths

Well it was a late workout but the outcome was still good. I think getting the extra blood flow from the elevated heart rate helped my shoulder. Seems to have loosened up a bit.


IronWorker

Good stuff. Sounds like you had a great workout. Keep it up.

My lower days have been pretty spot on lately. Its just this upper work that is killing my right now cause of my shoulder. But I'm sure you can relate.

IronWorker

Nice stuff . AND i feel your pain with the planks !

I guess I should report that I felt hitting the gym would just get me more bodily damage last night. I think I'm going to have to switch everything to DBs and start really really light and work back in or something. I was really hoping not to halt my progress with bench but I spose it is what it is.

IronWorker

I went to the gym on friday but couldn't do much. Back was still sore from deads so squats and cleans were a no go. I did some shoulder rehab with bands and light DB and BB. I also did some cables crunches and oblique movements. I determined that its time for a deload so for next week I'm going to be keeping it real light.

IronWorker

Monday Sept 15th/2008

Today is the first day of my deload. I'm doing a few different exercises as well. Focusig on DBs for my presses. Hoping to get the shoulder back in the game.

DB Flat Bench
-20lbs x 8
-30lbs x 8
-37.5lbs x 8
-45lbs x 5
-50lbs 4x5

Just focused on "listening" to my shoulder and not pushing myself too hard. Keeping good tight form. Mind you I was keeping it pretty narrow at the bottom. Is this correct?

DB M Press
-22.5lbs x 8
-27.5lbs x5
-35lbs 4x5
-BB (45lbs) 2x10

I noticed with this that my left shoulder popped as it began to travel back up again. It happened every rep but only with DBs... not with BB.

HS Lat Pull Down
45s x 8
45s + 25s x 8
2 45s 3x8

SkullCrushers
bar (20lbs?) x 8
bar + 20lb x 8
bar + 40lbs x 5,6,7

My elbows and wrists didn't really like this one. Thats why the reps were kinda funky. To clarify I mean the one where you lay on your back and bring a bar down to your head and use your tris to extend our elbows back up. Some people have a different name for this I think.

Thougths

Well I hope I was easy enough on the shoulder. I think I was but I'll know tomorrow. I'll keep ya posted.

IronWorker

Nice deadlifting Idub, those DB Militaries kick ass too, I like to do them 1 arm at a time.