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Assistance excercises for rotator cuffs

SOHP
40kg x 10
50kg x 10 x 5

Lateral raises
10kg x 10 x 5

Dumbbell curls
18kg x 10 x 5

Seated cable row
72kg x 20 x 3

Bar-behind-back shrugs
60kg x 10 x 3

Legs still a tad fucked from the squats. Deadlifts on later occasion!
 
Assistance excercises for rotator cuffs

SGDL
60kg x 3
100kg x 3
130kg x 1
150kg x 1

Deadlifts
170kg x 1
180kg x 1
185kg x 1 x 3
180kg x 1

Facepulls
40kg x 10
50kg x 15 x 5
 
Squat
60kg x 5
100kg x 4
130kg x 3
160kg x 1
170kg x 1
175kg x 1
170kg x fail
160kg x 2 (went for triple but failed)
160kg x 1
100kg x 15

BP
60kg x 10
85kg x 10 x 5

DB curls
18kg x 10 x 5

BB shrugs
60kg x 10
80kg x 10 x 5

Der pump. I like.
 
SGDL
60 x 3
100 x 3
130 x 1
150 x 1

DL
170 x 1
180 x 1
185 x 1
190 x 1 x 2

SOHP
40 x 10
50 x 10 x 5

Pullups
BW: 5
+14kg 3 x 3
BW: 5
 
Squat
60kg x 3
100kg x 3
130kg x 1
160kg x 1
170kg x 1
175kg x 1 x 4
100kg x 17

Assistance excercises for rotator cuffs

BP
60kg x 10
85kg x 10 x 5 (Level up next week)

DB curls
18kg x 10 x 5 (Level up next week)

BB Shrugs
80kg x 15 x 5

Cardio
5 mins on the bike, 50% or so resistance. My cardio is fucked.
 
Assistance excercises for rotator cuffs

SOHP
40kg x 10
55kg x 10 x 4
55kg x 9

Pullups
BW: 5
+18kg x 3 x 5
BW: 8 (amrap)

Lateral raises
12kg x 10 x 5

BB Shrugs
90kg x 12 x 5

Cardio
Elliptical, 5/8 resistance, 60rpm avg, 10 min
 
Last edited:
SGDL
60kg x 4
100kg x 2
130kg x 1
150kg x 1
155kg x 1

DL
170kg x 1
180kg x 1
190kg x 1 x 2
180kg x 1 x 2

BB curls
18kg x 10 x 5 (deffo time to level up)

Plank
1min x 3
 
Assistance excercises for rotator cuffs

Squat
60kg x 10
100kg x 3
130kg x 1
160kg x 1
170kg x 1
180kg x (fail. with gusto)
130kg x 6
100kg x 10

Revert to 3rm?

BP
60kg x 10
90kg x 10 x 4
90kg x 9

Pullups
BW: 5
+18kg: 3 x 3
BW: 3 (no rest)

Seated cable row
72kg x 20 x 2
 
SOHP
40kg x 10
55kg x 10 x 6

DB curls
20kg x 10 x 5

Lateral raises
14kg x 8 x 5

Facepulls
60kg x 12 x 5

Cardio
10mins on elliptical, 5/8, 63rpm avg
 
Deadlift
60kg x 3
100kg x 3
130kg x 3
160kg x 3
170kg x 3
180kg x 3 x 2
180kg x 1

DB curls
20kg x 10 x 5

Cardio
Elliptical ~8mins (machine broke), 5/8, 63rpm avg
 
Squat
60kg x 4
100kg x 4
130kg x 2
160kg x 3
160kg x 3
160kg x 2
160kg x 2
160kg x 2
100kg x 15

BP
60kg x 10
90kg x 10 x 4
90kg x 8

Pullups
BW: 5 (intended warmup-set before I found out I cant hold a 20kg plate between my thighs when the pullup bar is mounted that close to the wall)
BW: 9, 7, 7

Cardio
10mins on the elliptical, level 30/40 (whatever that means), 68rpm avg (new machine, new resistance measures)

Smoked some weed through a waterfall bong on Saturday - highest I've ever been in my life. Almost 72 hours later and I'm still buzzed. Weird sensation, didn't expect this at all, further compounded by witnessing a romanian trucker get his leg crushed by falling payload when unloading his truck. I was the first one on the scene after seeing it happen. Whoever loaded that trailer was a real cunt, machine fell out as soon as he loosened the frame, didn't stand a chance.
 
Very solid work in this log.

I need to visit this place more often.

What kind of programming are you running for the main lifts?
 
miaou said:
Very solid work in this log.

I need to visit this place more often.

What kind of programming are you running for the main lifts?
Click to expand...

Just going by feel, switching between 1RM, 3RM and 10RM. Pushing the 10RM improves my work-capacity on the 3RM, although too much of it is detrimental to the 1RM. The 3RM gives me a good power-base to push off of when attempting new maxes. Following a month or so of 1RM-focused training it feels as if my work-capacity is dropping off, meaning I have to "rehab" some of it by shifting target reps.

Usually when lifting with a three rep max, I try to improve the weight into a five rep max, then increasing the weight - if that makes sense. I usually have a target weight, say starting off with a 3RM of 160kg with a goal of a 180kg 3RM before attempting new maxes.

It's all terribly random and unorganized.


Just because I feel like it:
tumblr_m6q1v6lbyu1r8839ho1_1280.jpg
 
Assistance excercises for rotator cuffs

SOHP
40KG X 10
55KG X 10 X 5

Pullups:
BW: 12, 9, 7, 7, 7

DB curls:
20kg x 10
20kg x 9
20kg x 9
20kg x 8
20kg x 8

Kroc rows
42kg x 25
Need to start doing these again since my upper back is rounding too much on the deads.

Tried to do cardio but my legs were burning after two minutes. Took this one off.
 
Last edited:
DL
60kg x 2
120kg x 2
150kg x 1
180kg x 3 x 5 (Suprisingly easy, only struggled on the final set)

Pullups
BW: 13, 10, 8, 8, 7

Upright rows
40kg x 10 x 5

BB shrugs
90kg x 15 x 4

Started the habit of lifting with my girlfriend on Saturdays. She has a talent for it - three weeks in and DLing way past her bodyweight with impeccable form.
 
Squat
60kg x 4
100kg x 2
130kg x 1
160kg x 3
160kg x 3
160kg x 2
160kg x 3
160kg x 3
100kg x 15

Abdominal pressure. Keep the back upright! Without compressing the lower back, mind you.

Assistance excercises for rotator cuffs

Benchpress
60kg x 10
90kg x 10
90kg x 10
90kg x 6 (MASSIVE headrush)
90kg x 10
90kg x 8

Kroc rows
42kg x 27

Pullups
BW: 6, 6, 5

DB curls
20kg x 8
Weird pain in right superior anterior part of traps and right pectoral. Cut this one short before something snapped.

Strange workout, ran out of steam and felt spaced out. Gotta try caffeine on Tuesday.
 
Last edited:
Assistance excercises for rotator cuffs

SOHP
40*10
60*10*3
60*8
60*8

Kroc rows
42*30

DB curls
20*10*3
20*8

Lateral raises
10*12*4

BB shrugs
90*15*4

(Weight in kilos*reps*sets)
 
My lack of programming is probably hurting my progress. I don't know, thinking about going 531. If that many people are using it, can't be wrong, no?

Anyways.

Deadlifts
60kg x 4
100kg x 3
140kg x 1
180kg x 3 x 4
 
First day of 5/3/1!

Squat
65kg x 5
85kg x 5
100kg x 5
110kg x 5
125kg x 5
140kg x 5

Benchpress
45kg x 5
55kg x 5
65kg x 3
75kg x 5
85kg x 5
95kg x 9

Kroc rows
46kg x 25
46kg x 15

Tricep pulldowns
30kg x 10
40kg x 10
45kg x 10
45kg x 10
40kg x 10

Assistance excercises for rotator cuffs

Total workout time: 52 minutes
 
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