Take the Power Back.

nice dave

which to**er filmed it sideways? andy always f**king records it sideways when i ask him to record it

Monday 17/06/2013

Power clean + hang power clean + 2 x overhead squat
20kg (x5)

Power clean + hang power clean
40kg (x5)

Squat
20kg x 5
60kg x 5
100kg x 5
120kg x 5
140kg x 5

Standing press
20kg x 5
30kg x 5
40kg x 5
50kg x 5

Barbell Row
40kg x 5
50kg x 5
60kg x 5

Dumbell front/side/rear raises
5kg x 10/10/10

External rotation
5kg x 10 (x2)

Crunches
BW x 15 (x3)

Dorsal raises
BW x 15 (x3)

Ergo
1000m in 3:46



Back in with the physio this morning, all went well, making great progress, so am adding load across the board and incorporating some new movements.

I actually feel like I did something worthwhile today! In fairness the 140kg x 5 squats were HARD, close to a current 5rm...

At first I was frustrated that it was so low, but then taking into account I haven't loaded a squat for approaching three months, I've lost 25kg of bodyweight and I'm on very low carbs I decided that I should be happy I can still squat as much as I can

Why would you not record it sideways?!!

Our erg times look very similar. I think we should have a race.

In all honesty I was pretty steady throughout, I'd fancy 3:10-3:20 going for it. Maybe I'll try it flat out.

Real numbers! nice

Can you even finish 1000m? Lol

I'm doing 2000m at the end of my session later today. I reckon 8 minutes so that I can gently ease my way back into rowing.

Am I reading this right.....you did the power/hang power cleans then presumably jerked/pressed the bar overhead with the same grip and did 2 overhead squats?

If so, that's some damn good shoulder flexibility.

Haha nope, P.CL and HP.Cl then popped it over my head at snatch grip.

Now I'm wondering if I could OH squat with shoulder width grip

Nice to see the weights heading back up mate.

Cheers Dave, nice to feel them going back up too

Tuesday 18/06/2013

Bench press / barbell row
40kg x 5/5
60kg x 5/5
60kg x 5/5
60kg x 5/5
60kg x 5/5
60kg x 5/5

DB shoulder press / DB curl
15kg x 10/10
15kg x 10/10
15kg x 10/10

Crosstrainer
1 mile in 5:10

Short and sweet today, happy with that. Legs are ruined from yesterdays squats!

It can be done,

i can do it, can also snatch at shoulder width grip and oh squat with hands together on the bar, after having almost the shame shoulder op as you have just had.

Also, for me the operated shoulder is actually better than the other one.

Looks like your rehab is going well mate, and that is really good news from the doc