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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 Seauxthern Dead

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    I'm in the middle of week 10 since my shoulder surgery that comprised 8 different conditions, each of which would have merited its own surgery.

    Yes, I am finally getting back on track. If anything I want my legs back. I'd like my upper body size back, but as far as strength goes, I'll leave it to squats, deads, and cleans.

    I'm going to take Dan John's advice: "Add 100 pounds to your front squat and do 20 more pullups."

    New GOALS to be accomplished before January:

    Squat: 385x3
    Front Squat: 275x5
    Deadlift: 405x5
    DB Bench: 100sx8
    Pullups: 20
    Clean: 260

    Some ground to gain back.
     
  2. MatterOverMind Pulling for you

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    Cool.

    Good luck.
     
  3. Richmond_Hrvat Seauxthern Dead

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    Morning

    Wisdom Tooth Extraction x 4.


    Mid-day

    Heavy Bleeding.


    Evening

    Got egg stuck in my mouth holes. Extreme pain.
     
  4. MatterOverMind Pulling for you

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    I've had eggs stuck in worse places...
     
  5. Richmond_Hrvat Seauxthern Dead

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    Sunday Sunday Sunday

    Front Squats

    95lbsx5
    95lbsx5
    145lbsx5
    145lbsx5

    Back Squats

    135lbsx5
    225lbsx5
    225lbsx5
    275lbsx5

    Towel Barbell Rows

    Bar+45x12
    Bar+45x12
    Bar+90x12
    Bar+90x12

    Voyer Shrugs

    10lbsea/x15
    25lbsea/x15
    35lbsea/x15
    50lbsea/x15

    Rotator Cuff Circuitx1

    Dumbbell Bench Press

    20sx12
    30sx12
    45sx5 (pain)

    Rear Delt Flyes

    20sx12
    20sx12
     
  6. Richmond_Hrvat Seauxthern Dead

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    Stretch/Warmup

    Romanian Deadlift

    135x12
    225x5
    225x8

    Deadlift

    315x3
    315x3
    315x3

    Hang Clean

    95lbsx5
    95x5

    DB Bench Press / Towel Row Supersets

    20s/ 45lbs x20
    30s/ 90lbs x10
    30s/ 70lbs x10
    30s/ 70lbs x10
    30s/ 70lbs x10
    30s/ 70lbs x10

    Snatch

    95lbsx1
    95lbsx1
    95lbsx1

    Dumbbell Shrugs

    40sx12
    60sx12
    65sx12
    50sx12 (voyer)

    Rear Delt Flyes

    20sx8
    25sx8


     
  7. MatterOverMind Pulling for you

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    Does the color of your workout mean anything?
     
  8. Richmond_Hrvat Seauxthern Dead

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    Front Squat

    95x12
    145x8
    195x3

    Back Squat

    135x12
    225x8
    275x5
    275x5

    Towel Row

    b45x12
    b45x12
    b70x12
    b70x12
    b90x12
    b90x12
    b95x12

    Dumbbell Bench Press

    20sx20
    35sx12
    35sx12

    Barbell Pushups

    BWx5
    BWx5

    Dumbbell Shrugs

    55sx12
    70sx12
    85sx12

    RDFs

    20sx8
    25sx8

    Left Hand Barbell Snatch

    95x3
    95x3

    Field Goals

    5sx12
    5sx15

    External Rotations

    10sx20
    10sx20

    Front and Side Lateral Cuff Circuit

    5x20 each


     
  9. Richmond_Hrvat Seauxthern Dead

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    Romanian Deadlift

    135x5
    225x5

    Deadlift

    315x3
    365x3 ugly

    Front Squat

    95x5
    135x5
    185x3

    Towel Row

    45+b x10
    70+b x10
    90+b x10
    100+b x10
    100+b x10
    (cable row, 5 pullup finisher)

    Shrugs

    75s x12
    85s x12
    100s x12
    100s x12

    Cleans

    135x3
    135x3
    185x3

    Rear Delt Flyes

    bandx30
    20x12
    25x10

    5lb Lateral Circuit
    Front x30
    Side x30

    External Band Rotation
    side r/l x15
    side r/l x20
    front r/l x20

    Prone Cobra
    30s, 20s rest
    30s, 20s rest
    30s...
    20s, 30s rest (this set performed with 5lb DBs)
    20s, 30s rest (same)

    Band Shrugs
    bands x20
    25lbs+bands x20

     
  10. MatterOverMind Pulling for you

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    Nice workout. That's a lot of stuff.
     
  11. Richmond_Hrvat Seauxthern Dead

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    Holla atcha boy.
     
  12. MatterOverMind Pulling for you

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  13. Richmond_Hrvat Seauxthern Dead

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    Bent Rows

    barx15
    95x12
    145x10
    165x8

    Rotator Band Work

    Front Squat

    145x8
    145x8






    Today was a huge off day. Saturday was extremely physical and I played my first game at loosehead prop. Our college side beat the D3 South #2 Men's team from 2008's matrix. Both my rotator cuffs feel very pinched and bad. So I am taking care of them. I'm not going to play again until November 8th. Hopefully I can put on a fair bit of muscle in the next 6 weeks.
     
  14. Richmond_Hrvat Seauxthern Dead

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  15. Richmond_Hrvat Seauxthern Dead

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    ATG Squats

    65x12
    135x6
    225x5
    275x5
    275x5
    275x5


    DB Bench Press

    25sx12
    25sx12
    35sx12
    35sx8

    (My AC joint pop uncomfortably still while doing these... any suggestions?)


    Pushups

    BWx10
    BWx10


    Farmer's Walk

    120lbs x 60steps


    Check Press
    (one rep is two presses, one with hands to the side of head, one brought from in front like a hammer curl)

    20sx6 (12 presses)
    30sx6
    40sx6
    (these don't hurt my shoulder)

    Side External Rotation
    Cable-5 x15 L+R
    Cable-10 x15 L+R

    Raised External Rotation
    Cable-5 x15 L+R
    Cable-10 x15 L+R


     
  16. Richmond_Hrvat Seauxthern Dead

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    OH yeah, and I discovered what my transverse abdominus is.
     
  17. WhiteLightning** Purple Belt

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    Damn. Best of luck with those injuries, Rich. Try light cubans for rehab?
     
  18. Richmond_Hrvat Seauxthern Dead

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    Will do. Thanks.
     
  19. Richmond_Hrvat Seauxthern Dead

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    Low-Low Squats
    135x5
    225x5
    275x5
    300x3


    Overhead Dumbbell Press
    20sx12
    40sx12
    40sx12

    Upside Down Bodyweight BB Rows (Australian Pullup?)
    BWx12
    BWx12 (decline added)
    BWx12 (decline added)
    I like these. Does anyone here do them?

    Warmup Shrugs
    30sx20 @ slowww pace

    5lb External Rotations (elbow at side)
    Lx30
    Rx30
    Lx30
    Rx30

    5lb External Rotation (elbow flared)
    Rx15
    Lx15
     
  20. MatterOverMind Pulling for you

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    I don't get it. Are you hanging by your legs? And if they're BB rows, what makes them bodyweight?

    Vid or work.
     

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