John R's journal of 'seeya later pec'
Users viewing topic: & 1 Guest
| plonker |  | ... | 12-10-2010 @ 13:50 |
The world famous projectile vomit master Member 1293, 443 posts SQ 210, BP 155, DL 280645.0 kgs @ 105kgs UnEq | 12 weeks post-op yesterday todays training: upper body and rehab circuit of 10 reps on each exercise inverted ring rows/seated db shoulder press got up to 9k/assisted chin ups/standing log bar press (15k) pec/shoulder feeling good!! no pain elbow on knee external rotation.. 7k 10reps x 3 lower trap work and rear deltoid flys.... front straight bar cable raises... surgeon said everything in the right place and looking good, but to take it easy....... | ||
| plonker | | ... | 17-10-2010 @ 10:01 |
The world famous projectile vomit master Member 1293, 443 posts SQ 210, BP 155, DL 280645.0 kgs @ 105kgs UnEq | 13 weeks post op (tomorrow) last week been doing more and more pressing... been doing overhead pressing with log bar + 5 (20k) can do oly bar but hurts my shouldermore... sets of 10 on each incline of bench with 8k db's... feeling good assisted chins and othe rowing/back work yesterday: decided to bite the bullet and go haevy-ish on deadlifts.. worked up to 180x4 weight felt fine considering havent deadlifted anything heavy in over three months... and pec felt fine... then some stiff legs and bent over rows.... finished off with rope pulls to face and tricep rope press downs... today: thought i'd get up early and do some heavy-ish farmers.. worked up to 90k.... pec felt fine.. although was quite conscious of it... then 40k farmers 50 metre relays to the park with another guy from the gym.... then step jumps on the railway bridge... then back again..... he had never done farmers walk before....he was broken... ha ha more pressing/rehab tomorrow... | ||
| plonker | | ... | 25-10-2010 @ 16:08 |
The world famous projectile vomit master Member 1293, 443 posts SQ 210, BP 155, DL 280645.0 kgs @ 105kgs UnEq | 14 weeks post op last week... deadlifts up to 200x3.. weight didn't even feel too heavy which i'm pretty pleased with... don't really seem to have lost too much strength.... pressing rehab also going well.... can now press 10k dbs at angles on a bench without any pain... standing barbell press up to 30k for 10 reps.. no pain.... Squats last week 4 x 10 110k atg narrow stance TODAYS session: Squats: 5 sets of 8 @ 120 k atg narrow stance then farmers 60 x 20m drop and turn then 80k 90k 100k... feeling pretty good... on holiday this wednesday.. the holiday i was gonna go on two days after i blew my pec...... tomorrow pressing/rehab | ||
| Bane | | ... | 25-10-2010 @ 16:20 |
Member 1485, 49 posts SQ 265, BP 165, DL 265695.0 kgs @ 113kgs UnEq | Good effort on the post injury training & rehab! Looking forward to getting me some of that soon | ||
| plonker | | ... | 07-11-2010 @ 18:05 |
The world famous projectile vomit master Member 1293, 443 posts SQ 210, BP 155, DL 280645.0 kgs @ 105kgs UnEq | 16 weeks post-op tomorrow.... so last couple of weeks... deadlifts been up to 4 sets of 210x3 feeling good... pressing strength/ shoulder integrity improving steadily can press 20 k dbs at all angles of bench... getting some shoulder pain still... db external rotation on knee 10k x 12 reps... was on holiday last week but found a half decent gym nearby and managed to keep rehab improving... today worked out shoulders and arms strict press 60k 5x5 feeling good seated db press 26 x 8 x 4 finished off with some bis and tris.... | ||
| plonker | | ... | 14-11-2010 @ 18:33 |
The world famous projectile vomit master Member 1293, 443 posts SQ 210, BP 155, DL 280645.0 kgs @ 105kgs UnEq | 17 weeks post-op tomo last week... general rehab stuff.. strict press upped it to 65 x5x5 shoulder felt a bit stiff at first then eased up felt ok... supersetted these with bw chins sets of 5.... felt easy but was very conscious about the pec bein stretched at the bottom then 27.5 seated db shoulder press 3x 8 deadlifts felt s**t on the back... 200 felt like the moon.. so dropped the weight and did stiff legs setsof 5 at 150.... today did squats/front squats both atg narrow stance... back squats 5x5 at 135 front squats 3 x 5 at 115 then did seated barbel shoulder press supersetted with bench press 40k on both 15 reps on bench/12 reps on shoulders x 4 sets.... pec feeling good!! | ||
| plonker | | ... | 21-11-2010 @ 17:58 |
The world famous projectile vomit master Member 1293, 443 posts SQ 210, BP 155, DL 280645.0 kgs @ 105kgs UnEq | so 18 weeks post-op tomorrow... thursday was the 4 month mark... past week deadlifts worked up to a 220 single felt quite comfy.... then several sets of 5 stiff leg deads at 160... then finshed off with 10x150 deads on a 4 inch platform... yesterday back squats narrow stance atg all sets of 3 after warm ups 140,145 150.150,150 150 front squats all 3's 110,115,120,122.5,122.5 heavy lying ham curls sets of 2 (stack) today: strict press after warmup 70x5 72.5x5 75x4 75x5 then seated db shoulder press 8-10 reps got up to 30k for 10... felt good..... | ||
| plonker | | ... | 28-11-2010 @ 12:42 |
The world famous projectile vomit master Member 1293, 443 posts SQ 210, BP 155, DL 280645.0 kgs @ 105kgs UnEq | 19 weeks post op tomorrow last week... not much during the week.. few s**tty rehab sessions... deadlifts on tuesday: 70x5 90x4 110x3 130x2 150x2 170x2 180x1 190x1 200x1 210x1 220x2 gonna try to increase this by 1 rep each week stiff leg 150x5 160x5 170x5 x 2 snatch grip 4" defecit 160x 10 yesterday: Squats narrow stance atg 60x5 90x4 110x3 120x1 130x1 140x1 150x1 155x3 x 4 front squats narrow stance atg 60x5 90x3 110x3 120x2 125x2 130x2 x 4 finished with jump squats 90k atg x 3 x 3 later on cramps Quad/ham simultaneously... ( at bp getting out of my car.... f**k did i look like a spaz tryin to get rid of them.... today shoulder smash standing strict 40x5 50x5 60x4 65x2 70x2 75x4 80x3x3 seated press 75x4 70x6 60x10 60x10 seated db 32x8 24x8 22x6 fried delts.. shoulder/pec felt best it ever has today...  | ||
| bigbadbish | | ... | 28-11-2010 @ 12:55 |
 A World class farmer Member 576, 3429 posts SQ 350, BP 200, DL 400950.0 kgs @ 136kgs UnEq | Post Edited: 28.11.2010 @ 12:56 PM by bigbadbish plonker said:snatch grip 4" defecit 160x 10 Respect on these ^^^ Really really tough exercise! They used to destroy me. Sound's like you're ready for a return to the container mate  Glad your recovery has been going well | ||
| plonker | | ... | 28-11-2010 @ 13:46 |
The world famous projectile vomit master Member 1293, 443 posts SQ 210, BP 155, DL 280645.0 kgs @ 105kgs UnEq | cheers bish.. yeah you're right they get you... defecit with wide grip gives some big ROM Love to come back up to the container... but nowadays my Saturdays at work are reall busy..... I need JT to put on a sunday session sometime..... been checking your journal mate... great work recently.. | ||
| andydanjosh | | ... | 04-12-2010 @ 20:19 |
 ^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180447.5 kgs @ 74kgs UnEq | good to see you are on the way back john nice mate. | ||
| plonker | | ... | 05-12-2010 @ 13:43 |
The world famous projectile vomit master Member 1293, 443 posts SQ 210, BP 155, DL 280645.0 kgs @ 105kgs UnEq | cheers Andy... good to be back doing ok-ish weights... So 20 weeks post-op tomorrow.. last weeks training... tuesdays deadlifts... built up to 225 did 4 sets of 3 felt good.. up 5k an a rep from last week.. videod it as well.. looked more comfortable than it felt.... then to stiff legs 3 x 5 175..... really starting to like these... feels like theres more there as well... tried to finish off with a set of 10 @ 165 snatch grip 4" defecit.... got to 5th rep and pussied out.... wed/thursday: easy boring rehab s**t yesterday: squats narrow stance atg aim was 160 x 3 x 5 loads of warmup sets 160x3 160x2 went down and ditched it... right vmo felt s**t 160x2 still not great so moved to front squats 110x2 120x2 130x2 x 4 jump squats 4x3 @ 100k today: overhead srtict press warmed up then went to 80k... aim to beat reps from last week (3) 80x4 80x4 80x2.. nothing left 60x8 60x6 seated db press 30x8 32x8 34 x6 36 x 5 felt really good no pain thought i'd do a bit of chest work incline bb press 40k x 10 x 4... kapow!! flat bench 30 x 15... oh yeah... Tuesday coming, deadlifts.. can't wait.... thinking 220x5 | ||
| plonker | | ... | 07-12-2010 @ 14:24 |
The world famous projectile vomit master Member 1293, 443 posts SQ 210, BP 155, DL 280645.0 kgs @ 105kgs UnEq | today: deadlifts... loadsa warm ups 230 x 2 x 2 220 x2 felt heavier?? was going for 5... f**k it.. went to stiff legs: 180x5 x 3 speed pulls 180x3 190x3 | ||
| andydanjosh | | ... | 07-12-2010 @ 14:30 |
^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180447.5 kgs @ 74kgs UnEq | good work john | ||
| MrSmall | | ... | 07-12-2010 @ 14:45 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Strong stuff and welcome back after injury | ||