shoulder injury (more rotator cuff/mid back) is from a combination of a few things: - naturally one shoulder sits lower than the other - i used to power clean and do multiple jerk reps without bending my legs - getting injured from the above before and not continuing the physio recommendations for as long as i should have (indefinitely) my ankle is just sore from holding the bar unevenly in back squats because of said shoulder injury.
20 minute session Back Squat: 70x3 80x3 90x3 90x3 90x3 Clean Deadlift (tried to pop): 90x3 100x3 (second pull starting way too late, need to at least attempt to high pull it) 90x3 Clean: 60x1 ooooooowwww shoulder. then some back of steel gonna add weight to this next week to sort out rotator cuff. gym is closed now till thursday for repairs so machines, leg press, cables, curls and kettlebells it is!. ALSO ALL THE SPRINTS FIRST!
been busy with dissertation, caught up on sleep i lost doing it too today i felt prety crap. im cutting out chocolate/sweets and snacking between 3 meals a day maknig sure i eat loads of veggies and fruit too had a mango, chicken wings and salad for brunch Crap day: squats front up to 70x3 (ow shoulder) back 80x3, 90x3 (ow shoulder) deadlift 90x3 (clean style) 110x2 120x1 130 fail (ow shoulder) 120x1 (slower than id like for olympic lifting benefits) 110x1 (slower than id like for olympic lifting benefits) clean high pull 80x3 (ow shouler) snatch high pull 60x2 ow shoulder bar overhead stretches - pecs getting stretched elbows forward btn snatch grip slow press - shoulder feels better, isolates rotator cuff Cable curls - 21x10, 25x3x8, 21x8, 16x12 Rope overhead press - 21x10, 25x3x8, 21x8, 16x12 (internal rotation at the top, focus on full lockout)
I haven't made progress. I've been sitting on the same lifts for 2 years. Only difference is that I can go at 90% without too much difficulty. I need to get some volume at heavy weight and make some progress. Also had more than a few drinks at concert.
Isn't that progress? It's not as obvious as an increase in weights, but surely it's still an increase in strength (or maybe 'ability' would be a better word)? Similar to being able to take less rest between the same sets/reps at the same weight... Head up mate, you're absolutely right to concentrate on your diss when it matters (i.e. in the lead up to now); do you have a viva (interview type thingy), or any exams, or are you all done now?
SOOOOOO BORED WITHOUT UNI! Some OLAD while i'm without platforms. well, today was two Basically - Low Rep Squat/High-Pull/Press (Barbell), Hypertrophy Assistance (Unilateral or Dumbbell), 3 Sets of Bodyweight/Sprint/Run 60 seconds rest between sets Clean & Jerk: singles up to 60 (ow shoulder) Clean: 70x1 75x1 (first fail, second get) 80x1 85 2 fail (didnt pull high enough but tried getting under) Strict Overhead Press: 40x3x10 (Ow shoulder on every rep) Dumbbell Pullover: 20x3x8 (Stretched lat and shoulder felt better but triceps died) Push Ups: 8, 6, 6 (Tricep death and no core! Going to plank soon)
Back Squats: warm ups 60x5 70x5 80x5 90x7 (was pretty easy) 90x3 90x3 (ow ankle) 90x3 (ow ankle) 80x1 (anklllllllleeeee!) i wanted more back offs but meh Seated single leg pres (no lifting shoes): 45x3x8 (each leg, slow eccentric, no lock out) Stair Sprints: (i think is was like 20m or something of shallow stairs so i did another set. definitely prefer flat ground cos i can sprint faster) 3 sprints with walk back 1 minute rest 3 sprints with walk back had an easter egg. yay! think im watching the raid 2 tonight
wont be training till tomorrow. busy tidying and packing before i head home. disappointing cos i wanted to do snatches
tried doing some single end dumbbell training (thanks sloth for mentioning this on your blog) was hard with only 5kg!
the press was easy, i can put stuff overhead from any position and handicap cos i have shoulder girdle genetics the front and lateral raise type movement were killer though!
just picked up, pressed and overhead squatted a 6 and 8 year old for a few reps. headed to the gym for actual training now
haha. I sometimes try push pressing overhead my sister and one lady friend, 64 and 50 kgs respectively. It's fun!