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Old 12-21-2012, 02:05 AM   #151
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Having to take it easy on my Shoulder/Arm to let it heal has been a curve ball in my workouts. But I have a small plan to finish out the year. Today is the 21st. 10 Days till the new year. Some time early this next week. (Hopefully X-Maxx Eve) I'm going to have a Nice simple Deadlift workout. Nothing too crazy. 10 sets of 2 @ 60% and a few assistance exercises. Same with Squats. Then Next Week.. Shooting for New PR's to finsih out the Year.

Didn't really have to much of a plan tonight. Was going to try OHP's, but wasn't feeling it. So I moved over to some Light Upper Back work. About 15min, but lower back had such a pump. I had to back off some... Going to take Sat/Sun off and get the above started...

Short on time... 40min in and out..

5 min Row Machine. Didn't take it easy either..

Supported DB Rows........Super Setted with..........BB Rows
10/70................................................ ...................10/135
10/90................................................ ...................10/135
10/110............................................... ..................10/135
10/120

One Handed BB Deadlifts.. Never done them and just feeling them out
5 times on each side with 135

Rev. Hypers..............Super Setted with................Wide Grip Pulldowns
10................................................ .............................10/115
10................................................ .............................10/115

Weight AB Machine..........Super Setted with.........Supported Wrist Rolls
20/35................................................ ......................x3/50
20/35................................................ ......................x3/50
20/35

Alt. DB Curls............Super Setted with.................Rope Pressdowns
12/35................................................ .....................15/100
10/35................................................ .....................15/110
10/30................................................ .....................15/120
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Old 12-21-2012, 10:50 AM   #152
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Any big training changes for the new year, or full speed ahead?
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Old 12-21-2012, 03:29 PM   #153
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Originally Posted by BendtheBar View Post
Any big training changes for the new year, or full speed ahead?
I'm going to go back to a 5/3/1 (really a 3/5/1). While I'm using it. I'll be saving the money and buying some Bands and such and plan out a Westside style workout. I have my first Powerlifting meet in the start of May. I would really like to be in the 1300's.
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Old 12-21-2012, 03:55 PM   #154
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Crushing it around here.
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Old 12-21-2012, 07:20 PM   #155
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Found out I've had tendinitis in my left shoulder. So now I know what my issue has been and what is needed to heel.
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Old 12-21-2012, 10:24 PM   #156
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Found out I've had tendinitis in my left shoulder. So now I know what my issue has been and what is needed to heel.
How you going to approach treatment? That's not something I hear about often.
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Old 12-22-2012, 12:44 AM   #157
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How you going to approach treatment? That's not something I hear about often.
Lots of ice. 15-20min a few times a day. Ibuprofen and caffeine. Doctor recommend the caffeine. He said it would aid Healing. Rotatry cuff exercises, more ice and I'm ordering the Titan Super Ram.

He did say the best thing would be time off. Six weeks, but he said if I wanted to work through it till after my meet. I could just take the time off after.
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Old 12-22-2012, 02:23 AM   #158
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Hopefully it get healed way before your meet so that you can prepare well. Stay healthy brother ...
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Old 12-24-2012, 02:09 AM   #159
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Well I screwed my plan up... Plan was going to be a easy Dead day and Max out at the end of the month... Well I was rushing to just make the Gym and by the time I got there I just felt rushed. A little late but not bad. Started warming up and pulled 405x2 super easy and felt great. So I figured I would try that 475 I've been wanting. I got it about to my knees and that it,. I waited a few min and tried again. Nope... Dropped 10lbs which is still a PR.. Failed again... After all that. Put 315 and pulled it 7 times and called it quits for the day.

This last 3 weeks. I have just been winging it and not sticking to any plan and I think that is what has hurt me the most. I still plan on snagging at least 465 in a few days.

My new goal is to pull 500 like I can pull 450 right now. Smooth and easy... I want this by May. I want to 450/480/500+ at the meet.

Put its not going to happen if I keep winging it like I have been.... so my 5/3/1 will be coming back for Deads and squats. Bench and Press will be different as I heal up my shoulder tendinitis. If I still have the tendinitis after the meet. I'm taking a 4-6 week break from everything but Squats. To get it to heal up. Hopefully I can get it to heal before then. If so I have 2 meets in May...


Tonights Quicky

Warm ups 5in Deficit All SUMO
15/BAR
10/135
5/135
5/185
3/225
3/315

Conv. Deads from Floor
2/365
2/390
2/405
Failed/475
Failed/475
Failed/465
7/315

Here is my failed 475 pull... IF anyone has any pointers let me know... I want this..

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Old 12-24-2012, 03:06 AM   #160
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Strong pulling mate ... that 465/75 will fall next time ... keep smashing the wts. buddy ...
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