Zaad's Training Log

Discussion in 'Training Logs' started by Mangosteen, Sep 16, 2011.

  1. HarryF

    HarryF Malued Vember

    Nightmare :(
    What's the shoulder injury, and how's your ankle doing?
     
  2. Mangosteen

    Mangosteen Hold strong not

    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.
     
  3. Mangosteen

    Mangosteen Hold strong not

    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!
     
  4. Mangosteen

    Mangosteen Hold strong not

    ahhh so thats why my ankle feels numb! i squat close footed too!

    hit up unilateral work next week
     
  5. Mangosteen

    Mangosteen Hold strong not

    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)
     
  6. Mushroom

    Mushroom De-powered to come back better than before.

    So jealous of your progress man...
     
  7. Mangosteen

    Mangosteen Hold strong not

    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.
     
  8. HarryF

    HarryF Malued Vember

    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? :)
     
  9. Mangosteen

    Mangosteen Hold strong not

    its pretty terrible progress.
    i might have an interview type thing in may but it rarely happens
     
  10. HarryF

    HarryF Malued Vember

    OK, stop moaning and get on with it then

    ;) (more bedroom/weightroom crossover)
     
  11. Mangosteen

    Mangosteen Hold strong not

    that would involve more moaning... :p
     
  12. Mangosteen

    Mangosteen Hold strong not

    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)
     
    Last edited: Apr 16, 2014
  13. Mangosteen

    Mangosteen Hold strong not

    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
     
  14. Mangosteen

    Mangosteen Hold strong not

    wont be training till tomorrow. busy tidying and packing before i head home. disappointing cos i wanted to do snatches
     
  15. Mangosteen

    Mangosteen Hold strong not

    tried doing some single end dumbbell training (thanks sloth for mentioning this on your blog) was hard with only 5kg!
     
  16. HarryF

    HarryF Malued Vember

    One armed bottoms up press for the winz!
     
  17. Mangosteen

    Mangosteen Hold strong not

    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!
     
  18. Mangosteen

    Mangosteen Hold strong not

    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
     
  19. Madao13

    Madao13 Valued Member

    haha. I sometimes try push pressing overhead my sister and one lady friend, 64 and 50 kgs respectively. It's fun!
     
  20. Mangosteen

    Mangosteen Hold strong not

    meh, gym was closed for easter.
     

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