Shawn's Training Journey Journal

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Moderator: sdenison


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Joined: Tue Sep 20, 2011 1:46 pm
Location: Phoenix
PostPosted: Fri Aug 31, 2012 6:01 am
Upper body training is a love/hate thing for me. My bad shoulder has made doing alot on my left side challenging while creating extra stress on my right side. I have my good and bad days. Today was so so. My shoulder didn’t explode so that is always a good thing.

I controlled 365 lbs on the floor press. Not bad for me. This is a lift I almost never do. It had caused some pain with pushing on my scapula. 405 was actually going to go but my shoulder made a weird pop and that was all it took for me to get freaked that the impending explosion was about to erupt.

I worked some high reps on the floor presses for sets of 15 reps. I performed a set with my elbows flared out for a set and then a set with my elbows tucked. Neither seemed to be an advantage or feel better than the other style.

I moved on to wide grip pulldowns. I have really started to enjoy this movement. My back has never been a strength literally or visibly so I figured why not do the stuff I haven’t been doing. Barbell rows just never did enough for my lats. I did 3 sets of 12 reps. Felt good.

I have written about bands in training and gotten some slack from people. My belief still is the same that using bands for a raw powerlifter along with chains doesn’t benefit the lifter because of the strength curves. Jim Wendler agreed so he and I can be crazy in our own world of understanding.

Today I used bands to perform pushdowns. I have no idea about the tension but if it felt too easy I made it harder. Pretty simple for me. I have enjoyed how a movement like this feels so much better on my elbows too. In retrospect for my session today I may have wanted to use the bands for several movements to warm up my body more. Anyway, the pushdowns were 100 total reps.

Next I worked on one arm dumbell presses standing. I went really light using just 45 lbs for 3 sets of 12 reps. I wanted to be cautious about my shoulder with the pop. It was a little sore but for the most part felt ok. I haven’t decided if that was from the babying or just being lucky from the floor presses.

I finished doing shrugs with dumbells for 3 sets of 15 reps but only used 75 lbs. I utilized a 3 count negative on the movement along with a 2 count hold at the top of the movement. I also slightly lean forward to squeeze more of the trap. Felt great.

Doing movements you hate can really be empowering at times. I felt like today was a session that I showed some promise while potentially being pushed in the right direction to improve my bench to levels of other lifters my size.

http://www.youtube.com/watch?feature=pl ... Hhhe2z5n6Y

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Joined: Tue Sep 20, 2011 1:46 pm
Location: Phoenix
PostPosted: Mon Sep 03, 2012 5:16 pm
1. Squats

245×5

335x3x

425×3

480x3x3

http://www.youtube.com/watch?feature=pl ... J0BmwuOaKA

2. Reverse Band Squats
580×2
This was pretty cool. I was very fast out of the bottom. Felt good.

Back was really tight so I had to skip Olympic Squats.

3. One Leg, Leg Press
5 sets of 10 reps
I just went from one leg to the other with no rest. Sore this morning.

4. Back Extensions
Bodyweight for 3 sets of 12 reps.

Really good session but my lower back is so problematic at times. Stretched ALOT. Still stretching today. I have neglected an area that was injured and as I age it is just getting worse.

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Location: Phoenix
PostPosted: Thu Sep 06, 2012 9:41 am
Ah my aching back! My sciatica has been flared up recently so I missed out on speed deads this week. Oddly I was looking forward to them. The program for the day looked pretty cool and I want to keep working on my sumo technique that has become very strong for me.

Missing a session annoys the crap out of me so EVEN THOUGH yesterdays session was my nemesis in waiting I went for it. The Cube Method had me doing more rep work with my training. At first glance you might think that the title for training is misleading. Ummm no. Read the entire workout. :)

1. Incline Bench *ring finger on rings*
275x3x3
Warm ups were slow and steady while using some light stretch and myofascial release with my lacrosse ball. The work sets were under the 75% of what I should have been using but I wanted to make sure my shoulder was ok. Really the sets were more like speed sets. I was pleased with my power on every rep. I did notice that my left shoulder was getting sore but that is primarily just out of shape muscles.

2. Incline Dumbell Presses
80x20 for 2 sets
This movement felt REALLY good. I was conservative but fatigue was setting in too so the last set I did tough out the last couple of reps. Once my conditioning catches up with the strength I will be tossing the 120's for sets of 20 again.

3. JM Presses
The program called for narrow grips but I wasn't feeling it with my shoulder being so fatigued. I made an executive decision to try JM Presses instead. It had been a while since doing them. I was conservative.
135x5
185x5 stupid easy
225x5 This set was probably about a 7-8 on exertion but I also used a very slow negative and brief pause at the bottom as well. It was a nice set.

4. Band Flyes
I opted for this angled pec dec which actually felt really great.
130x15x2

5. Pushdowns *one arm*
40 x 10 x 7
30x 10 x 3
Felt great.

Diet is going well too. Down about 5 lbs of water.

This morning I hit 25 min of cardio and mobility work.
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Location: Phoenix, AZ
PostPosted: Tue Feb 05, 2013 1:57 pm
Well after much hiding and depression from injuries I am doing my best to CARPE DIEM.

:)
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PostPosted: Tue Feb 05, 2013 3:03 pm
I am working through the bad knees pretty well. I am also tweaking my deadlift which needs it. My bar approach is better but my mobility needs some help. If you notice in the video my butt is still a little high but my lower leg is in a much straighter position. I did miss 695 but considering I pulled 675 two days prior I am ok with that. Not too shabby for not deadlifting in months.

Reverse band squats are a great way to overload the top portion of the movement while giving my knees a break until my next heavy squat session. I am working to bring my grip in a bit which is very painful but it seems to cause me less residual shoulder pain post session. The bar is also much more stable.

Thanks to Die Hard Gym providing a great place to train.

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PostPosted: Tue Feb 05, 2013 3:52 pm
Good to have you back posting your training Shawn!
Steve Denison,
http://www.uspa.net
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PostPosted: Sat Feb 09, 2013 8:48 am
sdenison wrote:Good to have you back posting your training Shawn!


Thanks! It is hard to be injured.

I went to see a pain specialist yesterday. I will get the xrays back on Monday but they did some intensive therapy on my shoulder. Still messed up BUT the clinic will do everything before surgery. :mrgreen:
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PostPosted: Sat Feb 09, 2013 8:48 am
http://www.youtube.com/watch?v=9w9d2Lg6dSU
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PostPosted: Thu Feb 14, 2013 9:31 am
Deadlift session
1. Conventional deadlifts (no belt)
225x10
315x10
410x10x5
**Whipped from these and breathing hard**

2a. Dumbell Reverse Flyes
35x10x3

2b. Seated Toe Raises
90x10
135x10x2

2c. Hack squats
+270x6x3

Short session. Deads kicked my butt. Pretty sore this morning.
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PostPosted: Fri Feb 15, 2013 8:53 am
Last night was a really positive session.

1. NGBP
245x10x3

2a. Seated Rows
210x4x4

2b. Plate raises
45x6x4

2c. Pushdowns
100x6
110x6
120x6
130x6

3a. Spread Eagle Sit Ups
Bwtx10
Bwtx12
Bwtx15

3b. Dumbell shrugs, seated, leaning forward
120x5x4

3c. Tate Extensions
35x6
40x6
45x6

Can't complain. Shoulder was sore but much more stable. I am getting the nerve damage assessed today for my left side to along with more prolotherapy.
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