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» Stretches you can't get by without doing frequently (Go to post)19-12-2010 @ 08:58 
x2 on wtf is a shoulder dislocate... doesn't sound good
» John R's journal of 'seeya later pec' (Go to post)18-12-2010 @ 19:57 
5 months post-op tomorrow and all is good

most lifts looking not far off pre-op...

just my s**tty pec tendon to strengthen up more...

last week..

tuesday:

strict press

loads of warm up

85x3
85x3
85x1
80x4
60x5

seated db shoulder press

30x10 x 3


wednesday: squats

legs felt awful.. tendons/joints just felt stiff/painful

narrow stance atg

60x5
90x3
100x3
110x2
120x1
130x1
140x1
150x1
160x1
160x1
165x1
165x1

front squats

60x4
90x3
110x2
120x2
130x2
135x2


thursday

s**tty rehab

got up to a 55k bench for 10 reps... get in!!

incline db press

20x12x4

chins bw 2 x 8

today: deads

18"

110x4
150x3
180x2
200x2
220x2
230x2
240x2
250x2
260x2

snatch grip 4"defecit

110x3
130x3
150x2
160x2
170x2
180x5
190x5

jerks

80x2x5 easy peasy

strict 80x5

home..

tomorrow bit of farmers and s**tty skinny log
» Andys Journal. (Go to post)18-12-2010 @ 19:46 
nice work andy... i'm s**t at those car deadlifts....

hopefully should be coming up there sometime in the new year to train with you guys again
» John R's journal of 'seeya later pec' (Go to post)12-12-2010 @ 16:24 
21 weeks post op tomorrow

friday gone:

rehab:

45 incline bb press

5 x 12 @ 50 kilos

5x8 bw chins

+ boring exercises

today:

18" deads

not done these before

5x60
3x100
3x140
2x160
2x180
2x200
2x220
2x230
2x240
2x250

not sure if i like these.. feels awkward getting it moving at that height

snatch grip 4" defecit

100x5
140x5
150x5
160x5
170x5
180x5

clean and press/jerk

not done these since op..

went super light

60 x 3 x5
70x2 x 3

trying to work on jerk technique

70 x 8 strict press to finish
» Bishop to C4 (Go to post)08-12-2010 @ 15:43 
Also JT.. can you let me know if you're gonna do a sunday session anytime.. cheers mate
» Bishop to C4 (Go to post)08-12-2010 @ 15:41 
http://www.youtube.com/watch?v=_VOInmUeAew

remedial shoulder exercise.....
» John R's journal of 'seeya later pec' (Go to post)08-12-2010 @ 15:39 
Cheers Andy and mr small... good to be back lifting decent weights again... :-)
» Bishop to C4 (Go to post)08-12-2010 @ 15:19 
nice bish... don't see many people cuban pressing... big defecit pull as well!
» John R's journal of 'seeya later pec' (Go to post)07-12-2010 @ 14:24 
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
» John R's journal of 'seeya later pec' (Go to post)05-12-2010 @ 13:43 
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!!


Grin


flat bench 30 x 15... oh yeah...

Tuesday coming, deadlifts.. can't wait.... thinking 220x5
» Bishop to C4 (Go to post)04-12-2010 @ 17:46 
yoke looked easy dude.....

your gym looks awesome.. where is this magical land?
» John R's journal of 'seeya later pec' (Go to post)28-11-2010 @ 13:46 
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..
» John R's journal of 'seeya later pec' (Go to post)28-11-2010 @ 12:42 
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...

Tongue Tongue Tongue
» John R's journal of 'seeya later pec' (Go to post)21-11-2010 @ 17:58 
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.....
» midlands strongest man under 105kg (Go to post)15-11-2010 @ 20:28 
count me in JT.... my comeback comp!! Grin

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