Lifting for The Game They Play in Heaven (Third Log of Richmond)

[Richmond_Hrvat]

So my goals are always evolving and changing and when they change enough I create a new log to refocus myself.

Former goals:

500 deadlift// achieved
405 squat// achieved
275 bench// 10 pounds away and not caring

New Quantitative Goals:
(These are to be achieved by the end of the summer)

Deadlift: 550
Squat: 440
Bench: 315
Powerclean: 315
Snatch: 250
1HS: 185
Bodyweight: 215 to 200 (flub)

New Qualitative Goals:
(To be focused on but not measured)

Noticeable gains in quickness, hitting power, and agility.
Better stability and health in joints.
Better all-around athletic muscular balance (backs of shoulders, upper back, neck.)

I am creating a new routine to follow and will be submitting it for critique soon.

 

[Richmond_Hrvat]

Yesterday, last day before new plan.



Deadlift

225x3
275x3
335x3
405x3

Cleans

95x1
95x1
95x1
225x1
225x1
225x1

Pullups
bwx7
bwx8

 

[Richmond_Hrvat]

Lied. Ended up working out today.


Face Pulls

35x12
50x12
50x12


Shrugs

110x12
110x12 with calf raise


Cable Row

70x12
110x12
140x9


Bench Press

barx12
135x5
185x5
230x5


External Rotation

5lbsx12 each side

 

[Richmond_Hrvat]

50-12 win over UNCP today. My weights have helped immensely. I am quicker and more powerful already, and scored twice with breakaway runs. However, I am hitting too hard for my injured shoulder to handle. I assume the pain will go down by tomorrow, but currently it is a task just to move my right arm and the pain is ample. I will go to the doctor in the morning.

 

[Richmond_Hrvat]

The doctor said I almost had an AC joint separation, but that my shoulder's strength and mass from weightlifting prevented that from happening. I have a damaged trapezius tendon, biceps and triceps, trapezius, and we'll see in two weeks if my rotator cuff was torn more or not.

 

[Andy Rickert]

sounds like you got beat the hell up

 

[SinCollector]

So, you're lifting to look better for strip poker? :icon_twis

I kid, I kid. Good luck with the shoulder, man.

 

[Richmond_Hrvat]

sounds like you got beat the hell up

I won the battle, but lost the war. I received a kickoff and had nowhere to run but straight. I lowered my shoulder to go straight into contact with their hooker, who was running at me. Instead of attempting to wrap, he just dropped and gave me his shoulder, which was healthy. I bowled him over pretty badly but I paid for it.

 

[Richmond_Hrvat]

Shoulder is excruciatingly painful.


Leg Press

135x5
225x5
315x5
405x5
495x5
585x5
675x5

 

[Richmond_Hrvat]

Squats

135x10
225x5
315x8
365x3
315x2


Leg Press

135x12
225x12
315x12

Some Ab Shit or Whatever
x32

 

[Richmond_Hrvat]

Shoulder update: With new X-rays the doctors found I have an AC joint separation. MRI is on Friday.

 

[Zerocrew1984]

so this is a injury log eh?

tough luck man,i hope everything turns out ok.

 

[Richmond_Hrvat]

Well, for the next 4-6 weeks it's an injury log. After that it returns to a Sevens Rugby fitness and strength log. Thankyou for modifying your signature so that we with 500 deadlifts are ghey again.

Sidenote: practiced with a local men's club today. Avoided all contact, but got to run hard and pass some. Shoulder hurt a little, but I gave it time and it felt better. It felt good to run without shin splints happening.

 

[Richmond_Hrvat]

Squats

barx12
115x12
225x12
315x8

Band Work

 

[Richmond_Hrvat]

I hate feeling my strength slip away as I'm injured!




5 minutes stationary bike

Squats

135x12
225x8
225x8
315x3 low
345x3 low
315x1 (form checking)

Sumo Dumbbell Rows

20sx12
35sx12
45sx12

Dumbbell Bench Press (stopping 6 inch above chest for shoulder avoidance)
10sx12
20sx12

Bent Barbell Row

135x8 (strange, this didn't hurt... must start doing it more!)

10 minutes stationary bike
stretching

 

[Richmond_Hrvat]

You're as cold as ice... and you'll be stiff as a log in a suit lookin' nice...


Squats

135x10
225x8
315x3
355x3
365x3

Lateral Shoulder Raise
15lbsea x12
20lbsea x12

Rear Delt Flye
15lbsea x12
15lbsea x12

Dumbbell Shrugs
60sx12
60sx12

 

[Richmond_Hrvat]

Okay...



Squat

135x5
225x5
315x5


BOR

135x8
155x8


Rear Delt Flyes

20x12
25x8

I keep trying to do dumbbell floor presses, but I can't even lift 30s. I can barely do a pushup from my knees....

 

[Richmond_Hrvat]

(Friday)
Sled Drag
225lbs/ 5x/ 20meters

(Sunday)
Touch Rugby/ Sprints
[1 hour]


(Today/Monday)
Bulgarian Split Squat
35lb/ 8x/ each leg
45lb/ 10x/ each leg
45lb/ 12x/ each leg

 

[Richmond_Hrvat]

Towel Barbell Rows
70lbsx12
95lbsx12
120lbsx12
120lbsx12
145lbsx8
145lbsx8

Front Squats
135lbsx8
135lbsx8
135lbsx5

Back Squats
135lbsx12
225lbsx8
225lbsx8

Rear Delt Flyes
10lbsx12
15lbsx8
20lbsx8

 

[MatterOverMind]

Tricky Dick getting back on track?