Upper Body and Shoulder Rebuild Stuff:
Cable Rows – Some
Band Facepulls – Some
Incline DB Bench
20 x 8
20 x 10
30 x 5
40 x 5
50 x 5
60 x 5
Started to feel it in Right Triceps at end so I quit.
DB Shoulder Press
30 x 12
30 x 10
Rack Pushups
10, 12
Chest Support DB Row
50 x 8
70 x 8
70 x 8
DB shrugs
80 x 10
80 x 10
80 x 10
Rotational Cable rows – 2 sets
BB Shrugs
135 x 10
225 x 10
315 x 10
Pulldowns – some
DB Curls
Lateral raises
Side bends
Pulldown Abs
50 x 20
60 x 15
60 x 15
ME Lower Workout:
Deadlift
425 x 1
455 Missed 4-6 inches off floor.
DL Stance Box Squats
135 x 2
225 x 2
275 x 1
Got tired here.
Step ups.
10,10,10
Laying leg curls – some
Back Raises
25 x 10
25 x 10
Hip Abduction
90 x 10
90 x 10
BW Calf Raises
20, 20, 15
Deadlift was a lifetime PR for the Deadlift. It moved fast. I should be a lot heavier weights coming soon. Need to just keep working the system.
Thoughts:
My training seems to be working well since I pulled a deadlift PR. Submaximal lifts are working for me. Today you get a video with me breaking down a lot of insights about how this all went.
Band Facepulls
Pulldowns
Bench with Shoulder Saver Pad
45 x 5
95 x 3
135 x 2
155 x 1
185 x 1
205 x 1
Incline DB Bench
40 x 20
Chest Support Machine Rows
90 x 10
140 x 8
140 x 8
Db shrugs
70 x 10
70 x 10
Lateral raises
Cable facepulls
Leg raises
10, 10
Did this all in about 30 minutes, was nice to just get in and get out without going crazy with it.
The Workout:
SSB Squats
205 x 3 – 9 sets
245 x 1
295 x 1
Trap bar deadlift
135 x 10
Hip thrusts
15, 12
Hip abduction machine
90 x 10
90 x 10
Laying leg curls – some
Seated calf raises
90 x 10
140 x 10
140 x 10
140 x 10
Leg raises
12, 10
I need to make sure I’m going deep on all squats, I shot a video of the squats and was wanting to cut some of them short a couple inches.
Did the trap bar deadlifts just to go down and be in a deadlift position.
Thoughts:
I have been trying to do deadlifts frequently to make sure I get into that position frequently. Getting into position to deadlift has been awkward for me in recent years. I figure the more often I bend over and pick things up, the more I will be comfortable getting down to the bar to deadlift. Some workouts like today I’ll just do something light and go down a few times so I can be in that position. Deadlifting heavy has felt a little better and I think this is part of the reason.
The Workout:
Band facepulls – 3 sets
1 arm DB Rows
30 x 10
40 x 10
50 x 8
Close Grip Pulldown Machine
70 x 10
90 x10
110 x 10
110 x 10
Flat DB Bench
20 x 8
30 x 6
40 x 5
50 x 5
60 x 5
30 x 10
30 x 10
DB Shoulder Press
25 x 10
25 x 10
*Should use 25 for another workout or two.
Machine Bench Press – Some light sets.
Chest support DB rows
50 x 8
70 x 8
DB Shrugs
70 x 10
80 x 10
Chest Support Machine Rows
180 x 8
Lateral raises – light
Band pushdowns – light
Hammer curls – light
Pulldown abs.
50 x 20
50 x 20
50 x 20
All this focus on back training instead of pressing has been helping my shoulder feel slightly better. So minimal pressing and maximal rowing and back should continue for a while.
The Workout:
SSB Good Morning
115 x 3
125 x 3
135 x 3
Rackpulls- hole 3
135 x 2
225 x 2
315 x 2
405 x 2
455 x 1
475 x 1
Reverse Lunges
10,10
Laying Leg curls – some
Standing Bodyweight Calf Raise
12, 12
Hip Thrusts
15, 10
Rack pulls were too high at pin hole 3. Go lower next time. They were high enough I’m not sure there was a point to them.
Thoughts:
Today was the first day I ever did a max effort good morning. I was wanting to go up to a heavy triple. I mostly just sucked at doing these and need to really work at them.
The rackpulls almost became a second max effort movement, and judging by the fatigue I felt in the following days was probably overkill. I did however figure out that pin hole 2 is probably the best height for to do these at. From a building up overall back strength perspective I think these have a place in the program. I don’t know that they really will correlate super close to deadlifts or squats but the do feel like they are worht playing with.
Pulldowns – some
Bench press
45 x 5
95 x 3
135 x 2
155 x 1
175 x 1
95 x 8
Jammer Machine
25 x 3 – 4 sets
BB rows
135 x 5
185 x 5
1 Arm Db Rows
30 x 8
30 x 8
Band Facepulls
3 sets
Db shrugs
60 x 10
75 x 10
75 x 10
Band Pull-aparts
Shoulder felt a little better today.
Speed squats started to feel slightly speedy.
SSB Squats for Speed
205 x 3 – 8 sets
245 x 1
295 x 1
Speed Deadlifts
225 x 2 – 5 sets
Just going to hangout with 205 for a couple more weeks on the squats and work on building up speed. I have been lifting slow. It’s time to start moving a little faster.
SSB Good Morning
65 x 5
85 x 5
115 x 6
Hip Thrust with Band around knees
15, 12, 10
Cable Pull Through
40 x 10
50 x 10
60 x 10
Hip Abduction Machine
90 x 10
110 x 12
110 x 10
Seated Calf Raise
90 x 20
90 x 20
90 x 20
Laying Leg Curls – Some
Pulldown Abs
50 x 15
50 x 15
Light leg extensions – 3 sets
The rebuild continues and seems to be making some small progress. Best I can tell a big problem here is the head of humerus is pulled forward, so I’m pulling it back.
Facepulls – Some
Pulldowns – Some
Flat DB Bench
20 x 10
25 x 10
40 x 10
Db Shoulder Press
20 x 10
20 x 10
Chest Supported Row Machine
50 x 10
50 x 10
50 x 10
50 x 12
50 x 10
DB Shrugs
50 x 10
60 x 10
60 x 10
SSB Squat
355 x 1
SSB Good Morning
65 x 8
115 x 3
115 x 3
115 x 5
Step ups
12, 12
Leg Press Selectorized Machine – Some
Back raises
25 x 10
25 x 10
Band Leg curls – 2 sets
Bodyweight Standing Calf Raises
12, 12, 12
Hip Abduction Machine
70 x 15
90 x 12
90 x 10
1 Leg Hip Thrust
5, 6
Back is weak at holding posture. Need torso training.