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

[Richmond_Hrvat]

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.

 

[MatterOverMind]

Cool.

Good luck.

 

[Richmond_Hrvat]

Morning

Wisdom Tooth Extraction x 4.


Mid-day

Heavy Bleeding.


Evening

Got egg stuck in my mouth holes. Extreme pain.

 

[MatterOverMind]

I've had eggs stuck in worse places...

 

[Richmond_Hrvat]

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

 

[Richmond_Hrvat]

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

 

[MatterOverMind]

Does the color of your workout mean anything?

 

[Richmond_Hrvat]

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

 

[Richmond_Hrvat]

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

 

[MatterOverMind]

Nice workout. That's a lot of stuff.

 

[Richmond_Hrvat]

Holla atcha boy.

 

[MatterOverMind]

page

 

[Richmond_Hrvat]

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.

 

[Richmond_Hrvat]

uergh

 

[Richmond_Hrvat]

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

 

[Richmond_Hrvat]

OH yeah, and I discovered what my transverse abdominus is.

 

[WhiteLightning**]

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

 

[Richmond_Hrvat]

Will do. Thanks.

 

[Richmond_Hrvat]

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

 

[MatterOverMind]

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

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

Vid or work.