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Old 05-18-2013, 04:57 PM   #85
MikeM
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Join Date: Feb 2011
Location: Richmond, VA
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Thanks fellas!

Thanks OMP! My bad ankle got shattered in a soccer game when I was 17, never did come back together right and it's steadily gotten worse over time even with a couple surgeries. Now it's osteo arthritis and 30% range of motion. I do quite a bit of various stretches to hang on to the range I have, but it won't get any better, to many bone spurs and junk in there so at a certain point I'm just grinding bone on bone, the ligaments aren't really the problem.

Last year my orthopedist said I'm going to need an ankle replacement at some point. I was stunned! So, I am putting off that day like I don't know what! Still, thanks for the ideas. I always look for different stuff to do to hit it from different angles. So I'll try those and see how it goes.

Well, I'm realizing I have been slacking on shoulder day so I need to get that going again. I haven't actually pressed OH in almost two months and it shows. For as much as I bench, I have pitiful shoulder strength in my opinion. Time to remedy that!

Tough day at the office today as those KB tornados really did a number on my core! Felt like my ribcage was just a loose collection of parts!

Mike's Old School Plan, week 2 in the books

warmups: Band shoulder and arm stuff to loosen up

OHP:
1x 155 (suprised I struggled a bit with this, I was expecting to max around 175-80, but I wouldn't have got much more today, sore ribs didn't help)
2x 10x 110

Incline:
2x 145 (pitiful)
4x 5x 115 (embarassing really)

BB Rows:
4x 10x 150 (bump this up a little next time)

Bench:
2x 12x 145 (thought I would get 20 on second set, but shoulder clicked out)

2 Giant sets, no rest in between exercises, but 2 min between sets:
Rear raise: 10x 20, 20
Side Raise: 5x 20, 20 (bad shoulder doesn't like these, need to work this up slowly)
Front raise: 10x 20, 20
Hammers: 23x 20, 20
Band pushdowns: 20, 20

Decent all in all, but this day needs to improve.

10x 110:
2x 145:
5x 115:
15x 145:

There you go. Definitely some things to work on with shoulder day.
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I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96

Last edited by MikeM; 05-18-2013 at 05:00 PM.
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