Take the Power Back.
Users viewing topic: & 1 Guest
123456789103031323334353637383940
Post Edited: 20.06.2013 @ 22:36 PM by VanillaGorilla
Thursday 20/06/2013Hang power clean + hang clean
20kg
30kg
40kg
50kg (x5)
Front squat
60kg x 5
80kg x 5
100kg x 5
Standing press
25kg x 5
35kg x 5
45kg x 5
55kg x 5
Pendlay rows
40kg x 5
50kg x 5
60kg x 5
70kg x 5
DB front/side/rear raises
6kg x 10/10/10
External rotation
Rehab band x 10 (x2)
Not too bad. Disrupted session due to torrential downpour flooding the gym, but got useful work done
Post Edited: 21.06.2013 @ 14:55 PM by VanillaGorilla
Friday 21/06/2013Incline bench press
40kg x 5
60kg x 5 (x5)
Banded LPD
Green x 10 (x5)
Seated DB press
17.5kg x 10 (x3)
Seated DB curl
15kg x 10 (x3)
Front/side/rear raises
7kg x 10/10/10
Crunches
BW x 15 (x3)
Dorsal raises
BW x 15 (x3)
Exercise bike
20minutes
Yea, good session. Hope to push everything up a bit more next week, seeing the physio again on Monday.
Monday 24/06/2013
Power clean + hang clean
40kg (x2)
60kg (x5)
Squat
60kg x 5
100kg x 5
130kg x 5
150kg x 5 Belt
Standing press
20kg x 5
40kg x 5
50kg x 5
60kg x 5
Pendlay row
60kg x 5
70kg x 5
80kg x 5
Ergo 250m / 16kg KB swings x 25 (x4)
Great session. Squats were bloody hard work!
Saw the physio again this morning, she's really happy and as a result so am I! All movement patterns are spot on and overcompensations seem to have been eradicated. She agrees with the surgeon that the repair is good and now that she's happy that everything is firing as it should, both laden and unladen, she has given me the all clear to start pushing forward.
Basically she says I should progress as if I was just training to get stronger rather than rehabbing or working around my shoulder. Although I still need to keep going with my activation and mobility work as well.
As I am currently as weak as a kitten though I will be working over a strength building threshhold very soon!
Power clean + hang clean
40kg (x2)
60kg (x5)
Squat
60kg x 5
100kg x 5
130kg x 5
150kg x 5 Belt
Standing press
20kg x 5
40kg x 5
50kg x 5
60kg x 5
Pendlay row
60kg x 5
70kg x 5
80kg x 5
Ergo 250m / 16kg KB swings x 25 (x4)
Great session. Squats were bloody hard work!
Saw the physio again this morning, she's really happy and as a result so am I! All movement patterns are spot on and overcompensations seem to have been eradicated. She agrees with the surgeon that the repair is good and now that she's happy that everything is firing as it should, both laden and unladen, she has given me the all clear to start pushing forward.
Basically she says I should progress as if I was just training to get stronger rather than rehabbing or working around my shoulder. Although I still need to keep going with my activation and mobility work as well.
As I am currently as weak as a kitten though I will be working over a strength building threshhold very soon!
VanillaGorilla said:Indeed it is
Now the big question, do I draw a line under my old PBs or not?
Now the big question, do I draw a line under my old PBs or not?
I think you know the answer to that
VanillaGorilla said:Indeed it is
Now the big question, do I draw a line under my old PBs or not?
Now the big question, do I draw a line under my old PBs or not?
i did and set new ones.
VanillaGorilla said:Indeed it is
Now the big question, do I draw a line under my old PBs or not?
Now the big question, do I draw a line under my old PBs or not?
old pbs are a thing of the past
it's all about your 105kg ultra raw pbs now dave
Wednesday 26/06/2013
Hang power snatch + overhead squat
20kg (x5)
Power clean + clean
40kg
50kg
60kg
70kg
75kg
80kg
85kg
Front squat
70kg x 5
90kg x 5
110kg x 5
Push press
40kg x 5
50kg x 5
60kg x 5
70kg x 5
Barbell row
60kg x 5
70kg x 5
80kg x 5
Crosstrainer
3miles in 16:03 PB
Steps forward.
Up to weights that require hard work now, which is both good and bad I guess.
Hang power snatch + overhead squat
20kg (x5)
Power clean + clean
40kg
50kg
60kg
70kg
75kg
80kg
85kg
Front squat
70kg x 5
90kg x 5
110kg x 5
Push press
40kg x 5
50kg x 5
60kg x 5
70kg x 5
Barbell row
60kg x 5
70kg x 5
80kg x 5
Crosstrainer
3miles in 16:03 PB
Steps forward.
Up to weights that require hard work now, which is both good and bad I guess.
123456789103031323334353637383940