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

Discussion in 'Training Logs' started by Richmond_Hrvat, Apr 9, 2008.

  1. Richmond_Hrvat

    Richmond_Hrvat Seauxthern Dead

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    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.
     
  2. Richmond_Hrvat

    Richmond_Hrvat Seauxthern Dead

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    Yesterday, last day before new plan.



    Deadlift

    225x3
    275x3
    335x3
    405x3

    Cleans

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

    Pullups
    bwx7
    bwx8

     
  3. Richmond_Hrvat

    Richmond_Hrvat Seauxthern Dead

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    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
     
  4. Richmond_Hrvat

    Richmond_Hrvat Seauxthern Dead

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    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.
     
  5. Richmond_Hrvat

    Richmond_Hrvat Seauxthern Dead

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    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.
     
  6. Andy Rickert

    Andy Rickert Amateur Fighter

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    sounds like you got beat the hell up
     
  7. SinCollector

    SinCollector Orange Belt

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

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

    Richmond_Hrvat Seauxthern Dead

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    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.
     
  9. Richmond_Hrvat

    Richmond_Hrvat Seauxthern Dead

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    Shoulder is excruciatingly painful.


    Leg Press

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


     
  10. Richmond_Hrvat

    Richmond_Hrvat Seauxthern Dead

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    Squats

    135x10
    225x5
    315x8
    365x3
    315x2


    Leg Press

    135x12
    225x12
    315x12

    Some Ab Shit or Whatever
    x32

     
  11. Richmond_Hrvat

    Richmond_Hrvat Seauxthern Dead

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    Shoulder update: With new X-rays the doctors found I have an AC joint separation. MRI is on Friday.
     
  12. Zerocrew1984

    Zerocrew1984 Banned Banned

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    so this is a injury log eh?

    tough luck man,i hope everything turns out ok.
     
  13. Richmond_Hrvat

    Richmond_Hrvat Seauxthern Dead

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    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.
     
  14. Richmond_Hrvat

    Richmond_Hrvat Seauxthern Dead

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    Squats

    barx12
    115x12
    225x12
    315x8

    Band Work

     
  15. Richmond_Hrvat

    Richmond_Hrvat Seauxthern Dead

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    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


     
  16. Richmond_Hrvat

    Richmond_Hrvat Seauxthern Dead

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    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

     
  17. Richmond_Hrvat

    Richmond_Hrvat Seauxthern Dead

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    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....

     
  18. Richmond_Hrvat

    Richmond_Hrvat Seauxthern Dead

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    (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
     
  19. Richmond_Hrvat

    Richmond_Hrvat Seauxthern Dead

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    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
     
  20. MatterOverMind

    MatterOverMind Pulling for you

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    Tricky Dick getting back on track?
     

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