Sunday, March 24, 2013

2 Week Old Lightweight Baby

Saturday March 9th
*shoulder warmup/stretch

1-arm DB OHP
10 reps @ 20 kgs
10 reps @ 25 kgs
10 reps @ 30 kgs
10 reps @ 35 kgs
9 reps @ 37.5 kgs

1-arm Seated rows
10 reps @ plate 10
10 reps @ plate 12
10 reps @ plate 14
10 reps @ plate 15

Super-set bis and tris

1-arm Triceps pushdowns
10 reps @ 50 lbs
10 reps @ 50 lbs
10 reps @ 55 lbs

1-arm Pinwheels
12 reps @ 20 kgs
11 reps @ 25 kgs
10 reps @ 27.5 kgs

Wednesday March 13th
1-arm DB OHP
10 reps @ 20 kgs
10 reps @ 30 kgs

1-arm Bench press
10 reps @ 35 kgs
10 reps @ 40 kgs

Squats w/cambered bar
10 reps @ 30 kgs
10 reps @ 70 kgs
10 reps @ 110 kgs
8 reps @ 130 kgs
1 reps @ 150 kgs

1-arm Seated rows
10 reps @ plate 10
10 reps @ plate 12

I PERFORMED these squats with my right arm in a sling, balancing the cambered bar in a precarious fashion. I also managed to injure my right hip.

Saturday March 16th
1-arm DB OHP
8 reps @ 20 kgs
8 reps @ 25 kgs
8 reps @ 30 kgs
8 reps @ 35 kgs
7 reps @ 40 kgs

Meadows rows
10 reps @ 20 kgs
10 reps @ 30 kgs
10 reps @ 35 kgs
10 reps @ 40 kgs

FOR THE last two sets of OHP I had assistance from one of the Pit's newer lifters, Mitch. He held the dumbbell at shoulder height, allowing me to position myself underneath it and press. It felt good to do some decent overhead work today, but in general I was feeling pretty messed up (my guts had been feeling odd all week and I was off my food) so I cut the session short.

Monday March 18th
Squats w/cambered bar
10 reps @ 27.5 kgs
10 reps @ 37.5 kgs
10 reps @ 47.5 kgs
10 reps @ 57.5 kgs
10 reps @ 67.5 kgs
10 reps @ 77.5 kgs

Good mornings w/safety bar
10 reps @ 27.5 kgs
10 reps @ 47.5 kgs
10 reps @ 57.5 kgs
10 reps @ 67.5 kgs

1-arm Pinwheels

10 reps @ 20 kgs
10 reps @ 25 kgs
10 reps @ 27.5 kgs
10 reps @ 30 kgs

I WAS back using the cambered bar properly again, sans sling. The grip position on my right side is still painful if I try and put any real weight on the bar, so I'm taking it really slow here. I consider this to be my actually rehab starting point when it comes to squats.

Wednesday March 20th

*shoulder warmup/stretch

1-arm DB OHP
10 reps @ 20 kgs
8 reps @ 30 kgs
8 reps @ 35 kgs
8 reps @ 40 kgs TPR
2 reps @ 45 kgs TPR


1-arm Seated rows
12 reps @ plate 10
8 reps @ plate 12
5 reps @ plate 15
8 reps @ plate 17 TPR


1-arm Triceps pushdowns
10 reps @ 50 lbs
7 reps @ 60 lbs TPR
8 reps @ 55 lbs

1-arm Hammer curls
12 reps @ 20 kgs
10 reps @ 20 kgs
8 reps @ 20 kgs
8 reps @ 20 kgs

AGAIN, I got assistance on the last two sets of OHP to position myself under the DB and just press. Steve helped out this time, though he had a bit of trouble getting the weight high enough... poor old Steve hasn't been training as hard as he used to, and it's showing. 

Killed some time waiting for my ride home by idly curling a 20 and hanging shit on Rory. 

Saturday March 23rd
Squats w/cambered bar
10 reps @ 30 kgs
10 reps @ 50 kgs
8 reps @ 70 kgs
5 reps @ 90 kgs
3 reps @ 100 kgs
3 reps @ 100 kgs
10 reps @ 100 kgs TPR

1-arm Bench press
10 reps @ 20 kgs
10 reps @ 30 kgs
10 reps @ 40 kgs
8 reps @ 50 kgs TPR


MY RIGHT hip isn't getting any better, but I've noticed that changing my foot position alleviates most of the pain. I'm squatting narrower now, and checking that my toes are pointing more forward than they have been. 

No comments:

Post a Comment