Tassotti's Fight Back To Strength
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Hello all
Started training about a year ago. After four months an old shoulder injury played up and got really bad.
Been back training about three weeks ago. I train mainly with compounds. My pressing is extremely weak due to the shoulder, but I am working on it.
Saturday 21st January, 2012
Squats
1x5 70Kg
1x 120Kg
1x 130Kg
1x 140Kg - PB
1x 150Kg - PB
Deadlift
Work Sets
5x 80Kg
1x 130Kg
1x 150Kg mixed grip
1x 165Kg mixed grip
Bench Press
Warmup Sets
1x10 40Kg
Work Sets
2x5 60Kg
Pendlay Row
1x10 40Kg
1x5 50Kg
1x5 60Kg
1x12 60Kg
Speed Squats
2x12 60Kg
Notes
150Kg squat not pretty, but went up. Lifted 160Kg deadlift with no straps ok. Dont like mixed grip though.
Started training about a year ago. After four months an old shoulder injury played up and got really bad.
Been back training about three weeks ago. I train mainly with compounds. My pressing is extremely weak due to the shoulder, but I am working on it.
Saturday 21st January, 2012
Squats
1x5 70Kg
1x 120Kg
1x 130Kg
1x 140Kg - PB
1x 150Kg - PB
Deadlift
Work Sets
5x 80Kg
1x 130Kg
1x 150Kg mixed grip
1x 165Kg mixed grip
Bench Press
Warmup Sets
1x10 40Kg
Work Sets
2x5 60Kg
Pendlay Row
1x10 40Kg
1x5 50Kg
1x5 60Kg
1x12 60Kg
Speed Squats
2x12 60Kg
Notes
150Kg squat not pretty, but went up. Lifted 160Kg deadlift with no straps ok. Dont like mixed grip though.
Post Edited: 22.01.2012 @ 16:40 PM by Tassotti
Sunday 22nd January 2012Couple of cardio sessions today and foam rolling to work out the knots, followed by heat and stretching...Maybe squeeze in a jacuzzi as well.
Very Low calories today.
15:00 Fasted Cardio 41 minute walk
16:00 Meal 1
20:00 Meal 2
21:00 Cardio 20 mins bike
23:00 Meal 3
http://www.uk-muscle.co.uk/attachments/member-journals-picture...
shanejer22/01/12 @ 16:47
Fazc said:Squat form looks good, nice and deep.
Cheers Fazc. I always try and lift with good form. Spent months working on it when I first started lifting a year ago.
Tuesday 24th January, 2012
Warmup
5mins bike, dynamic stretching, rotator cuff exercises
Light Squats
1x5 20Kg
1x5 40Kg
1x3 60Kg
3x6 80Kg
Overhead Press
Warmup Sets
1x10 20Kg
1x5 25Kg
1x3 30Kg
Work Sets
3x5 36Kg 1Kg increase
Light Deadlifts
1x10 40Kg
1x5 60Kg
1x8 100Kg
Barbell curls
Warmup
1x15 8Kg EZ Bar
1x12 13Kg EZ Bar
Work Sets
2x8 25Kg 1.5Kg increase Straight Bar
1x7 27.5Kg Failure
Notes
Trainee physio has managed to take my shoulder back 3 steps, so nice easy workout today.
Threw in some curls for the girls just for fun.
Really annoyed. Going to have to rebook another appointment and demand that it is with the proper physio this time.
Warmup
5mins bike, dynamic stretching, rotator cuff exercises
Light Squats
1x5 20Kg
1x5 40Kg
1x3 60Kg
3x6 80Kg
Overhead Press
Warmup Sets
1x10 20Kg
1x5 25Kg
1x3 30Kg
Work Sets
3x5 36Kg 1Kg increase
Light Deadlifts
1x10 40Kg
1x5 60Kg
1x8 100Kg
Barbell curls
Warmup
1x15 8Kg EZ Bar
1x12 13Kg EZ Bar
Work Sets
2x8 25Kg 1.5Kg increase Straight Bar
1x7 27.5Kg Failure
Notes
Trainee physio has managed to take my shoulder back 3 steps, so nice easy workout today.
Threw in some curls for the girls just for fun.
Really annoyed. Going to have to rebook another appointment and demand that it is with the proper physio this time.
Saturday 28th January, 2012
Deadlift
1x10 40Kg
1x3 90Kg
1x 140Kg - Failed double overhand grip
1x 140Kg mixed grip easy
1x 160Kg straps Failed
1x 160Kg mixed grip
1x 171Kg straps Failed
Pendlay Row
Warmup Sets
1x10 40Kg
1x5 50Kg
1x3 62.5Kg
Work Sets
3x5 85Kg 2.5Kg increase
Bench Press
Warmup Sets
1x10 40Kg
Work Sets
3x5 60Kg 1 set increase
Speed Squats
2x20 60Kg
Notes
Deadlift was weak today. Everything felt heavy. Disappointed in this as was psyching myself up for the big 180Kg all week. Looking at the vid, my hands and feet are closer together when I strap up.
Rows hard but fine
Bench shoulder really not happy.
Me really not happy
Went a bit crazy on the speed squats. Usually do 12, but did 20 to the point of almost puking.
Later on, bit of walking cardio and a Jacuzzi.
Deadlift
1x10 40Kg
1x3 90Kg
1x 140Kg - Failed double overhand grip
1x 140Kg mixed grip easy
1x 160Kg straps Failed
1x 160Kg mixed grip
1x 171Kg straps Failed
Pendlay Row
Warmup Sets
1x10 40Kg
1x5 50Kg
1x3 62.5Kg
Work Sets
3x5 85Kg 2.5Kg increase
Bench Press
Warmup Sets
1x10 40Kg
Work Sets
3x5 60Kg 1 set increase
Speed Squats
2x20 60Kg
Notes
Deadlift was weak today. Everything felt heavy. Disappointed in this as was psyching myself up for the big 180Kg all week. Looking at the vid, my hands and feet are closer together when I strap up.
Rows hard but fine
Bench shoulder really not happy.
Me really not happy
Went a bit crazy on the speed squats. Usually do 12, but did 20 to the point of almost puking.
Later on, bit of walking cardio and a Jacuzzi.
Monday 30th January, 2012
Warmup
5minsfast walk, dynamic stretching, shoulder dislocations
Squats
1x10 20Kg
1x5 40Kg
1x5 60Kg
1x5 80Kg
1x5 100Kg
1x5 120Kg
Deadlifts
1x8 40Kg
1x5 60Kg
1x5 80Kg
1x2 100Kg
Dumbell curls
Hammer
1x20 14Kg L/R
Notes
Been getting a few back twinges lately, so did a form check today.
Squats Hamstrings and adductors a bit tight. Dont think I quite hit parallel. Need to static stretch and foam roller more!
No pressing today due to shoulder.
Deads - Playing with feet position and grip. Back looks rounded and even more so with mixed grip. Tried lifting with belt on again. Couldnt breath. Binned it off.
Warmup
5minsfast walk, dynamic stretching, shoulder dislocations
Squats
1x10 20Kg
1x5 40Kg
1x5 60Kg
1x5 80Kg
1x5 100Kg
1x5 120Kg
Deadlifts
1x8 40Kg
1x5 60Kg
1x5 80Kg
1x2 100Kg
Dumbell curls
Hammer
1x20 14Kg L/R
Notes
Been getting a few back twinges lately, so did a form check today.
Squats Hamstrings and adductors a bit tight. Dont think I quite hit parallel. Need to static stretch and foam roller more!
No pressing today due to shoulder.
Deads - Playing with feet position and grip. Back looks rounded and even more so with mixed grip. Tried lifting with belt on again. Couldnt breath. Binned it off.
Thursday 2nd February, 2012
Squats
Warmup Sets
1x10 20Kg
1x5 40Kg
1x3 70Kg
1x2 90Kg
Work Sets
3x5 110Kg 5Kg increase
Pendlay Row
Warmup Sets
1x10 40Kg
1x5 50Kg
1x3 60Kg
1x2 70Kg
Work Sets
3x5 87.5Kg 2.5Kg increase
Grip Work
Hanging holds wide grip pull up suicide 15 secs
Close Hammer grip pull up 20 secs
Wide Hammer grip pull up 15 secs
Static bar holds
100Kg 23 secs
120Kg 13 secs
120Kg 8 secs
18 Rack Pulls
2x5 90Kg
Notes
Never done rack pulls before, so just set it up light to see how it felt.
I must have had the bar out of balance coz the weights fell off one side then the other (the way they do) and smashed the big mirror in my gym. Oops !!!!!
Must remember to use clips
Squats
Warmup Sets
1x10 20Kg
1x5 40Kg
1x3 70Kg
1x2 90Kg
Work Sets
3x5 110Kg 5Kg increase
Pendlay Row
Warmup Sets
1x10 40Kg
1x5 50Kg
1x3 60Kg
1x2 70Kg
Work Sets
3x5 87.5Kg 2.5Kg increase
Grip Work
Hanging holds wide grip pull up suicide 15 secs
Close Hammer grip pull up 20 secs
Wide Hammer grip pull up 15 secs
Static bar holds
100Kg 23 secs
120Kg 13 secs
120Kg 8 secs
18 Rack Pulls
2x5 90Kg
Notes
Never done rack pulls before, so just set it up light to see how it felt.
I must have had the bar out of balance coz the weights fell off one side then the other (the way they do) and smashed the big mirror in my gym. Oops !!!!!
Must remember to use clips