Monday, March 25, 2013

A Return to Form

shoulder warmup

1-arm DB OHP
10 reps @ 20 kgs
5 reps @ 30 kgs
3 reps @ 40 kgs
5 reps @ 50 kgs equal to best effort
right arm
12 reps @ 5 kgs
12 reps @ 10 kgs
12 reps @ 12.5 kgs

Good mornings w/cambered
12 reps @ 30 kgs
10 reps @ 50 kgs
10 reps @ 70 kgs
8 reps @ 90 kgs
8 reps @ 110 kgs TPR

Seated rows
10 reps @ plate 10
5 reps @ plate 12
3 reps @ plate 15
7 reps @ plate 18 TPR

Hammer curls
right arm
3 sets 20 reps @ 5 kgs

FUCK, but it felt good to do something worthwhile tonight.

It also felt good to get on with using my weak right arm again, which proved to be more solid and capable than my physio and surgeon had lead me to believe. For the next few weeks I won't be going much heavier than the weights I'm using currently, on the right that is, on the left I'm back to training as usual for the most part. I still can't go really heavy on squats and good mornings, on account of the stress it places on my right shoulder, and I still won't be deadlifting for a while to come. But the months ahead are looking brighter.

Tonight I also did my pressing unassisted, and it felt like I might have had a 6th rep (and new personal best) if I'd taken the likelihood of it happening more seriously at the start.

As from next week I will be returning to a more standard weekly template; squats, GMs et cetera Monday nights, some press variation Wednesdays, and Saturdays will still be made up of bits and pieces until I'm able to train events. Then, at some point in the months to come, deadlifts will be back on the menu and I'll be training Thursday nights too.
And lastly a shout-out to my readers in Russia (привет!) and Germany (guten tag!); you are my largest audience... which is interesting, because in my travels I have made only one regular (pre-Facebook) friend from Germany and two from Russia. Though post-Facebook, the world is a very different place and I have friends from all over I've never met!

No comments:

Post a Comment