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5/3/1 and Grappling 4 fun Log

Monday 11/19/12

Hip circles, swings, dislocates, abductors, rotator cuff, TKE's
DE squat 2x8x45 2x45+87 2x95+87 4x2x120+87 4x2x120+94
DL (1") 5x135 5x185 3x235 2x265 1x285 12x301.5
One leg squats 3x8,10,10x38 1/8
Treadmill @[email protected]%
1). GHR 3x10x1/2
Banded abs 3x10,12,12xGreen+monster+mini
2) DL (2.5") 3x5x206.5
Landmines 3x8x47.5
3) 45hypers 3x17,18,18xBW
Standing calves 3sets
Rotator reliever 30 reps in 4 positions.

Pretty decent for a later workout. Bench Wednesday. Another pin of TB-500 on Thursday. I'm doing 5mg every 3 weeks for now.
 
Wednesday 11/21/12

Rotator cuff, neck strap.
Bench 2x20x45 8x95 5x115 5x135 5x155 3x175 10x188.5
Chins 8xLight 5xBW 4x6,6,7,7x9
Treadmill [email protected]%
1) DB Bench 3x7,8,10x56's
Fatz Pulldowns 3x7,7,8x137
2) seated laterals 3x8,10,12x30's
Shrugs 3x13x188
3) 10-countz 3x3,3,4x42.5's

Straight pushdowns 3x20x50
Face pulls 3 sets

Off till Friday. Another hit of TB-500 tomorrow. I'm ready for it, especially the knees and shoulders.
 
Friday 11/23/12

Hip circles, swings, abductors, hip flexors, TKE's
Box squats 2x8x45 8x135 5x185 5x225 2x246 2x265 5x280.5 2x10x145
SSB GM's 8x115 3x15,16,16x138
Lever bar 8x5 3x10x6.75
Treadmill @[email protected]%
1) reverse Hypers 3x10x107.5
An wheel 3x12x14
2) log cleans 3x3x145
Twists 3x22x30
3) pull throughs 3x10x50

Standing calves, abs, band GM's 3sets.
 
11/26/12

Rotator cuff, neck strap
DE bench 2x20x45 3x45+minis 3x65 3x85 8x3x96.5+minis
Military 8x45 5x45+minis 5x85 3x100 7x115+minis
CS rows palms facing 8x225 4x12,12,12,13x255
Treadmill @[email protected]%
1) log press 3x4,4,5x132
CS rows fatz 3x6,6,8x206
2) reverse band bench 3x10x175
Fatz curls 3x6,6,10x84.5
3) dips 3x6,6,10x14
Inverts 3x8,8,10x14

Rotator reliever.
 
Wednesday 11/28/12

Hip warm ups, dislocates, rotator cuff
DE squats 2x8x45 2x45+94 2x95+94 4x125+94 4x2x125+101
DL (1") 5x135 5x185 5x235 2x265 1x295 10x318.5
One leg squats 3x6,7,8x45
Treadmill @[email protected]%
1) GHR 3x10x3/4
Ab strap 3x8,8,10x85.5
2) axle cleans 3x5x123
Band rotations 3x8xMini
3). 45 Hypers 3x18

Banded abs and standing calves 3 sets. Probably have to put off bench until Saturday. If I'm not sore I'll do it tomorrow, but I have my doubts about that happening. We have eliminations at practice on Friday and then we have a Christmas party and as a building rep, I really should attend.
 
Sunday 12/2/12

Rotator cuff, neck
Bench 2x20x45 8x95 5x115 5x135 5x155 16x170
Chins 8xLight 5xBW 4x6,7,7,7x9.5
Treadmill [email protected]%
1) bench 3x6,9,10x156
Fatz Pulldowns 3x8x138
2) standing laterals 3x10x37.5's
Shrugs 3x14x189
3) 10-counts 3x3,4,4x42.5's

Straight pushdowns, face pulls 3 sets.
Had a tooth extracted so I missed Fridays workout. I'll hopefully be able to make it up over the next week.
 
Wednesday 12/5/12

Hips, dislocates
Box squats 2x8x45 8x135 5x185 3x225 2x240 9x252 3x10x155
Lever bar 8x5 3x10x6.75
SLDL 8x155 3x10x205
Treadmill [email protected]%
1) reverse Hypers 3x10x108
Ab bands 3x12,14,15xHeavy and light
2) DB snatch 3x6x40's
Landmines 3x8x47.5's
3) pull throughs 3x10x55

All the time I had. My flipping bag came undone so I had to throw something in that spot. Hopefully I'll get the bag fixed this weekend or next and get back to it.
 
Saturday 12/8/12

Rotator cuff, neck
DE Bench 2x20x45 added chains 3x45+74 3x65+74 3x85+74 8x3x113+74
Military 8x45 added minis 5x45 5x65 5x85 11x104
CS Rows palms down 8x225 4x10x275
Treadmill @[email protected]%
1) log press 3x4,5,5x132.5
CS Rows Fatz 3x7,7,8x210
2) 4-board 4x8,8,10x155
Fatz DB curls 3x7x40's
2) blast strap push-ups 3x6,7,8
Inverted rows 3x8,9,10x14

Morning workout. Big tournament for the wrestling team today.
 
Tuesday 12/11/12

DE Squats 2x8x45 2x45+lights 2x95+light 2x115+light 8x2x136+light
DL 1" 5x135 5x185 5x235 2x265 15x287
Lunges 3x7x50's
Treadmill 6@[email protected]%
1) GHR 3x10x1
Ab wheel 3x6x21
2) 3" deficient deads 3x5x208
Twists 3x24x30
3) 45 degree Hypers. 3x19xBW
 
Friday 12/14/12

Rotator cuff, neck strap
Bench 2x20x45 8x95 5x115 5x135 3x155 3x170 13x180
Pulldowns 8x140 3x10,10,11,12x160
Treadmill [email protected]%
1) DB bench 3x10x57's
Fatz Pulldowns 3x8x140
2) standing laterals 3x10,10,11x37.5's
Shrugs 3x10x190
3) 10 countz 3x4x42.5's

Pushdowns and face pulls, 3 sets

Decent workout. Shoulder is still bothering me though. I have finally given in and abandoned my beloved chin up. My shoulder just couldn't deal with the internal rotation any more. Maybe someday I can get it back but for the time being it'll be Pulldowns only. Shame, it was my best and most useful exercise as far as grappling goes.
 
Monday 12/15/12

Hip complex
Box squats 2x8x45 8x135 5x185 3x225 2x245 7x267 3x10x160
SLDL 8x155 3x10,11,11x205.5
Lever bar 8x5 3x10x6.75
Treadmill [email protected]%
1) reverse Hypers 3x10x109
Ab strap 3x8,9,10x85.75
2) DB snatch 3x4x45
Band rotations 3x8xMini
3) pull throughs 3x10x57

Calves, band GM's, abs 3sets.

Water was all over the gym so I had to ditch the log cleans and do snatches instead. I have to get it fixed somehow.
 
Wednesday 12/19/12

Rotator cuff and neck
DE bench 2x20x45 3x45+80 3x65+80 3x95+80 8x3x114+80
Military 8x45 5x45+minis 5x65 3x85 3x100 9x110+Minis
CS rows 8x225 4x10,10,11,12x275.5
Treadmill @[email protected]%
1) log press 3x5x132.5
Fatz CS rows 3c7,9,10x211
2) 4-board 3x7,8,9x162.5
Fatz DB curls 3x7,7,8x40's
3) dips 3x6,8,11x14
Inverted rows 3x9,9,10

Rotator reliever.


Bit of a touch session. Shoulder was feeling it a bit. It's still plenty strong, I just haven't gotten stability back like I was thinking I would. I am considering dropping lateral raises and doing wind chime presses to see if that helps heal it some. I also need to use the rotator reliever more regularly. I've been slacking lately. Bodyweight is up to around 197. I am gaining some pudge, but I can tell there is also a decent bit of muscle growth. I'm sticking to the plan. PS/PH run as soon as wrestling is over and a SARM's recomp when PCT is done. I'd like to see 200 with around 12% bf. That'd be just fine for me.
 
Saturday 12/21/12

Hips, dislocates
DE squats 2x8x45 2x45+added light bands 2x95 2x115 8x2x136.5
DL 1" 5x135 5x185 5x235 3x265 1x285 13x305
Lunges 3x7,8,7x51.5's
Treadmill [email protected]%
1) GHR 3x10x1.5
Band abs 3x15,16,17xHeavy+light
2) Axle cleans 3x3x126
Land Mines 3x8x47.5
3) 45 degree Hypers 3x20

Standing calves 3sets.

Pretty good workout. Had to go up a notch on the belt, I'm getting a little plump. As long as strength continues up I'm sticking with it. I'll do a SARM'S cut this spring. Bench on Monday and shoulder is feeling suspiciously better. Either a good or a bad sign.
 
Monday 12/24/12

Rotator cuff, neck strap
Bench 2x20x45 8x95 8x115
5x135 3x155 2x175 1x185 11x190
Pulldowns 8x70 8x140 4x10,11,12,13x161
Treadmill @[email protected]%
1) Bench 3x7,10,10x157
Fatz Pulldowns 3x8x141
2) laterals 3x12x20's
DB press 3x8,8,9x30's
3) 10-countz 3x4x43.75's
Shrugs 3x10x190.5

Pushdowns and face pulls, 3sets

Had to make a change on the shoulders. Took out heavy laterals for light ones and put together my old, old combo of laterals and presses supersetted. Hopefully this will help the shoulder. Also ordering a everything I need for an h-drol run in the spring, tomorrow. Mr. Supps is having a 35% off sale and its too good to pass up. Only thing I'll need is a serm, probably clomid, and my SARM's and I'll be ready to go.

In honor of the season

Invalid Link Removed
 
Wednesday 12/26/12

Hips, dislocates, rotator cuff
Box Squats 2x8x45 8x135 5x185 5x225 3x255 5x282 3x10x165
Stiff leg DL 8x155 3x10,11,14x206.5
Lever bar 8x5 3x5,6,7x7.5
Treadmill @[email protected]%
1) reverse Hypers 3x10x110
An wheel 3z6,6,7x21
2) log cleans 3x3,3,4x145.5
Twists 3x20x30
3) pull throughs 3x10x58.5
4) run 30 seconds @[email protected]%

Abs, calves, band GM's, 3 sets.

Back was sore and I got loose, so I shut down the squats a rep or two early.
 
Monday 12/31/12

Rotator cuff, neck strap
DE Bench 2x20x45 3x45+80 3x65+80 3x95+80
8x3x115+80
Military 8x45 added light 5x45 5x65 3x85 3x105 7x116
CS rows palms down 8x225 3x10,10,11,12x276
Rotator reliever

That's all. I'm about half sick and the treadmill broke the other day so no lactic acid work until next week. I have a repair man from Sears coming to fix it next Saturday.
 
Wednesday 1/2/13

Hips, TKE's, cuff, dislocates
DE Squats 2x8x45 2x45+ lights 2x95 2x115 8x2x137
DL 1" mats 5x135 5x185 3x235 2x265 2x295 11x321

That was it. I'm sick as crap.
My progress for the year.

Bench up about 10-15. I think it would have been a good bit more, probably double if it weren't for the shoulder injury. I'm guessing 240ish.

Squats down probably 30 because I switched to box squats. Good news is the hips are a lot better. I think this will improve a fair bit once I get cranking on it. I'm guessing around 305-310 ish.

Military I switched to bands, but it definitely increased despite the shoulder injury. Up 15-20, almost all before the injury, I'd say I could get 165 for a single even now.

DL is up probably 30-40 pounds. Close to 365 I'd say. Moved well and finally found my groove.

Log press is the only one I have exact comparisons I can use. It's up almost 20, again mostly before the injury.

Bodyweight is also down for the year, although not by much. I had to cut from 205 for the meet last year and right now I'm sitting at around 195-197 depending on the day, so I'm pretty happy there.
 
Overall for the year I'm pretty happy with my progress. It was a bit of a switch from last year though. Last year I exceeded my weight training goals but missed all my grappling goals because of circumstances around moving to a different town. This year I fell short of my weight room goals, mostly due to this year end injury, but far exceeded my grappling goals. For grappling I went 12-5. I only lost 2 bouts in my weight class though, 1 by stupidity because I was winning 5-0, and another by injury default when I pulled a trap/neck muscle. They others I lost I was in until the end or was winning and got horsed into something because of size differences, so I'm pretty content with my performance. The letdown with the injury at the end was ****ty, but in hoping to be rehabbed and ready to go when wrestling ends.
 
Goals for this year:

Bench 305 by formula and put up 260 for a single.
Box Squat 400 by formula and put up 365 for a single.
Military another 10 pounds by formula.
DL 500 by formula and pull 395 for a single.
Log add another 10 pounds.

BW. After a spring recomp stay at under 200 consistently and be able to make 195 day of weigh-ins and as low as 185 for day before weigh-ins.

Grappling. 10-0 in my weight and belt division. Win kumite again and win good fight this year. Enter purple somewhere and win at least 1 match. Win no gi absolute at the local show for the $250 cash prize.
 
Sunday 1/6/12

Rotator cuff, neck strap
Bench 2x20x45 8x95 8x115 5x135 3x155 2x165 17x172
Pulldowns 8x70 8x140 4x10,11,12,14x161.5
Treadmill @[email protected]%
1) DB bench 3x8x60's
Fatz Pulldowns 3x8,8,9x141.5
2) laterals 3x12,12,13x20's
DB Military 3x8,10,12x30's
3) 10-countz 3x3x43.75's
Shrugs 3x10x191
3) run 30 seconds @[email protected]%

Pushdowns and face pulls

Decent workout but shoulder is not getting better. It's strong but feels loose and I have some pain after working out. I'm going to bite the bullet and make a doctors appointment and then see about a specialist. I have to get this fixed and under control or my grappling days are going to be over.

Treadmill is fixed, sort of. Cost me $350 I didn't have and it isn't working very well. The speed won't set correctly and varies a little the whole time. I'll limp along with it until spring. I am starting to save for a new one this week.
 
Monday 1/7/13

Hips, rotator cuff, TKE's
SSB box squats 2x8x65 8x155 5x185 3x215 13x225.5 3x10x170
SSB GM's 8x115 3x10x145
Lever bar 5x5 3x6,6,7x7.5
Treadmill @[email protected]%
1) reverse Hypers 3x10x110.5
Ab bands 3x10xheavy+light+mini
2) DB snatch 4x4,4,5x35.5
Land mines 3x8x48
3) pull through 3x10x60
4) run 35 seconds @8.0mph

Calves and band GM's, 3 sets

Decided to change squats to the SSB to help my shoulder heal. It actually feels better already. I'll be able to ramp up quick on them it feels like.
 
Wednesday 1/9/13

Rotator cuff
DE bench 2x20x45 added minis 2x65 2x85 8x3x96.5+minis
Military 8x45 added minis 5x45 5x65 5x85 11x105
Croc rows 8x60 4x10,10,10,12x80
Treadmill @[email protected]%
1) log press 3x5,5,6x132.5
Fatz DB rows :x10x41.25's
2) skulls 3x10x89
Fatz curls 3x6,7,9x85
3) blast strap PU's 3x8xBW
Inverted rows 3x9,10,10x14
Run 40 seconds @[email protected]%

Rotator reliever 2 sets

Shoulder feeling much better the last two days. Looks like squatting with the SSB may be a long term thing. I think that may have been the problem. DL Friday and depending on how sore I am from skull crushers, I hope to bench Sunday again. I'm going to miss the weekend after next, including Friday because of a two day tournament so I'd like to get an extra two workouts in to keep me on track.
 
Friday 1/11/13

Hips, rotator cuff
DE SSB Squats 2x8x65 2x65+100 2x95+100 2x115+100 8x2x127.5+100
DL 1.5" mats 5x135 5x185 5x235 2x265 17x289
Step-ups 3x6x60.25's
Treadmill @[email protected]%
1) GHR 3x6x5
Ab wheel 3x6,6,8x20
2)DL 3" mats 3x5x210
Twists 3x22x30
3) 45 * Hypers 3x10x5
4) run 45 seconds @[email protected]%

Calves and rotator reliever.

Good workout. I've been feeling really good the last few days. Maybe because my shoulder isn't bothering me all the time, who knows, but I'll take it. Bodyweight is staying right at 199.0, so things are going well there.
The wife started crossfit at my BJJ gym with my buddy. She really seems to like it. She's in pretty good shape already but this is a push mentally for her. She's a gifted physical athletes who was never pushed in anything so we should see what she's made of. I'm not a big CF fan, especially for men, but done with moderation and some corrective stuff added in, I think it would be good for women. They stay away from the high rep Olympic stuff at this place and that's about 2/3rd's of my problem with it so I'm hoping things go well. Next step is getting the daughter to do BJJ. She's an athlete like her mother, so I'd like her to build a tougher mind and some confidence physically.
 
Monday 1/14/13
Rotator cuff, neck strap
Bench 2x20x45 8x95 8x115 5x135 3x155 2x175 13x182 1x195 easy
Pulldowns 8x70 8x140 4x10,11,13,15x162
Treadmill @[email protected]%
1) Bench 3x8,10,10x157.5
Fatz Pulldowns 3x8,8,10x142
2) Laterals 3x14x20's
DB Press 3x8x32.5's
3) 10-countz 3x3,3,4x43.75's
Shugs 3x10x191.5
4) Run 50 seconds @[email protected]%

Pushdowns and Face Pulls 3 sets

OK workout. Shoulder was not feeling good for some reason. Felt loose and unstable. Also operating on about 2 hours of sleep didn't help. Match tomorrow and then Squats Wednesday.
 
Wednesday 1/16/13

Hips, rotator cuff
SSB Box Squats 2x8x65 8x155 3x195 3x225 11x238.5 3x10x175
SSB GM's 8x115 3x11x145.5
Lever bar 8x5 3x6,6,9x7.5
Treadmill @[email protected]%
1) Reverse Hypers 3x10x111
Ab strap 3x9,9,10x86
2) log Cleans 3x3,4,4x146
Band rotations 3x8xMini
3) pull throughs 3x10x61.5
4) run 55 seconds @[email protected]%

Calves and band GM's, 3 sets.

Okay workout. Squats were a bitch for some reason. I had to grind to get 11??
 
Friday 1/18/13

Rotator cuff
DE Bench 2x20x45 added minis 3x45 3x65 3x85 8x3x97
Military 8x45 added minis 5x45 5x65 3x105 9x111
Croc Rows 8x60 4x10,10,11,14x80.25

Called it a day. Taking a day for shoulder health.
 
Wednesday 1/23/13

Hips, dislocates
DE squat SSB 2x8x65 2x65+100 2x95+100 2x115+100 4x2x130+100 4x2x132.5+100
DL 1.5" 5x135 5x185 3x235 3x265 1x285 15x306
Step-ups 3x6x60.5's
Treadmill @[email protected]%
1) GHR 3x6x5.5
Ab bands 3x12xHeavy+light+mini
2) cleans 3x3,3,4x126.5
Land mines 3x8x48.75
3) 45 Hypers 3x11,11,15x5
4) run 1:[email protected]@2.5%

Standing calves and rotator reliever.

Not bad. Gym was cold as hell, zero degrees when i went out. My cooler was frozen solid and even my gel filled med balls were frozen. They look like oblong eggs and are as hard as concrete. I brought them in and put them in the tub with hot water to thaw. They are starting to melt and aren't oblong anymore. My heavy bag must have a lot of water in it too because it's as hard as a brick too.
 
Sunday 1/27/13

Rotator cuff, neck strap
Bench 2x20x45 8x95 8x115 5x135 5x155 3x170 2x185 9x192
Pulldowns 8x70 8x140 4x11,11,14,15x162.5
Treadmill @[email protected]%
1) DB Bench 3c8,9,9x61's
Fatz Pulldowns 3x8,8,10x142.5
2) laterals 3x16,17,18x20's
DB press 3x9,10,11x32.5's
3) 10-countz 3x3,4,4x43.75's
Shrugs 3x10x192

Pushdowns, face pulls, and rotator reliever, 3 sets. Trying to get back on schedule after a few days off for wrestling. I've decided to start my h-drol run February 15th. I hope to be in full swing and kicked in by the first of March so I can PCT April and be ready to grappling end of may if my shoulder is rehabbed.
 
Wednesday 1/30/13

Hip warmup, dislocates
SSB Box Squats 2x8x65 8x155 5x205 3x225 9x252 3x10x180
SSB GM's 8x115 3x12x146
[email protected]@2.5%
1) reverse Hypers 3x10x111.5
An wheel 3x6,7,10x20
2) DB snatch 3x4,5,5x46
Twists 3x24x30
3) pull throughs 3x10,10,8x63
4) run 1:[email protected]@2.5%

Calves and rotator reliever. Decent. Shoulder is improving. Still having issues with left knee?? Right one felt good though.
 
Monday 2/4/13

Rotator cuff, neck strap
DE Bench 2x20x45 added minis 5x45 5x65 3x85 8x3x97.5 1x117.5+minis
Military 8x45 added minis 5x45 5x65 3x85 3x105 5x117+mini's
Crocs 8x60 4c10,10,11,14x80.5
Treadmill @[email protected]%
1) log press 3x5,5,5x133
DB rows fatz 3x8,8,6x42.5's
2) skull crushers 3x6x95
Fatz BB curls 3x7,8,7x85.5
3) close grip push-ups 3x12x14
Inverted rows 3x10x14

Rotator reliever 3 sets

Mediocre workout. I missed Friday because I was sick as ****, and I'm still kinda sick. On a positive note my shoulder is feeling a whole let better. Hopefully I'm finally on the mend with it, now onto fixing my left knee.
 
Wednesday 2/6/13

Hips, rotator cuff, TKE's
DE Squats SSB 2x8x65 2x65+100 2x95+100 2x115+100 8x2x135+100
DL 1.5" mats 5x135 5x185 3x235 2x275 1x305 7x323
Step-ups 3x6x60.75
Treadmill @[email protected]%
1) GHR 3x6x5.5
Ab strap 3x10x86.25

That was it. I have decided I need a break and I need to look at my programming and make some changes with the knee problems. First is I'm taking 10 days off. I'm over trained and tired. Second I think my lower body workouts are going to change when I get back. The knees are just not having it. I'm thinking sled pulling and posterior chain work only. Nothing requiring a deep knee bend for a while. It's gonna blow, but at this point my options are slim. The third thing is a visit to the doctor. Then on to the orthopedist. I am almost certain the left knee is a torn meniscus. That's an easy fix. The other o e I thing is hurting because of compensating for the bad knee. I have to get this worked out if I want to keep grappling. The good news is that the shoulder is definitely on the mend. I'm gonna keep babying it a while and also keep up the rehab/prehab and I'm optimistic it will further improve. I'm going to take this time to push up my upper body strength to better levels that match my lower body more closely.
 
Well the layoff didn't last long.

Sunday 2/10/13
Rotator cuff and neck strap
Bench 2x20x45 8x95 8x115 5x135 5x155 15x173 1x195 1x203
Pulldowns 8x70 8x140 4x11,12,15,15x163
Treadmill @[email protected]%
1) bench 3x6,6,7x162.5
Fatz Pulldowns 3x8,9,10x143
2) laterals 3x15x21.25's
DB press 3x11x32.5's
3) 10-countz 3x4x45's
Shrugs 3x10x192
4) run 1:[email protected]@2.5%

Pushdowns and face pulls 3sets, rotator reliever 2sets.

Made a few decisions about training and my course of action. Started my hella run today. I'm going to ramp up my upper body strength while the knee is banged up and work on conditioning. My lower body workouts won't be treadmill style. I'm gonna sled pull, work my posterior chain hard, and that's it. My lower body strength has always outpaced my upper body so this will be a good opportunity to change that, at least for a while. I am waiting for an appointment to get the knee assessed, then hopefully a DO appointment by the end of April. The guy is super tough to get into see. He's one of the top 10 DO's in the world. Luckily he graduated from my school and my dad was actually his wrestling coach when he was little. He also did my dads shoulder and knee so I'm hoping for a little preferential treatment. Haha. I'm almost certain it's the meniscus. I'm gonna see the trainer tomorrow and ask him what he thinks.
 
Monday 2/11/13

Sled 2 trips 100 2 trips 110 2 trips 120
SLDL 8x115 8x165 3x10,12,12x207.5
Reverse Hypers 3x10x112
Ab Bands 3x13,16,17xheavy+medium+mini
Landmines 3x8x50
Lever bar 8x5 3x6,6,10x7.5
Calves 3x18,18,20x137
Sprints 20/20 [email protected]@5% incline

Easy day. Got me knee evaluated by the trainer. He did a McMurray test and he doesn't think it is torn. There was no clicking anywhere and he torqued it around pretty aggressively. He also tested the knee cap and did some laxity tests and they were all negative. His only idea was that I may have severely inflamed the fat pad between the bones. I'm still gonna get it checked but I hope he's right. That could be a big change in rehab time and methods.
Shoulder was really sore and tired last night after lifting but this morning it felt really good. Not 100% mind you, but really, really good. I'm optimistic I've turned a corner on it.
Diet is underway and going well. I'm a little under calories for this week by plan and the. I'm getting back to 2200-2500 a day. Heavy protein and a few extra carbs on upper body days, but nothing too drastic. Bodyweight was 201.0 today, so that's my jump off point. I'm going to take some pics for progress and curiosities sake this weekend and I'll post them up when this cycle is over.
 
Wednesday 2/12/13

Rotator cuff, neck strap
DE bench 2x20x45 3x45+87 3x65+87 3x95+87 4x3x115+87 mid grip 4x3x115+87 regular grip
Military 8x45 5x65 5x85 5x105 17x115
CS Rows palms facing 8x205 4x12,12,14,14x255.5
Treadmill @[email protected]%
1) log press 3x5x133
CS Rowz 3x6,8,10x206.5
2) reverse band bench greens 3x8,8,10x180
DB fatz curls 3x6,6,7x41.25's
3) CG push-ups 3x12,12,13x14
Inverted rows 3x10,10,11x14
Run 1:[email protected]@2.5%

Rotator reliever.

Good workout but knee is severely Phukked.
 
Thursday 2/14/13

Sled backwards 2 trips 80 2 trips 90 2 trips 100
Seated GM's 8x65 3x15x105
Reverse Hypers 3x10x112.5
Ab wheel 3x8,8,10x20
Standing calves 3x20x137.5
Side bends 3x15,20,20x30
Lever bar 8x5 3x6,7,10x7.5
20/20 [email protected]"2.5%
 
Sunday 2/17/13

Rotator cuff, neck
Bench 2x20x45 8x95 8x115 5x135 5x155 2x175 12x183
Pulldowns 8x70 8x140 4x12,14,15,15x163.5
Treadmill @[email protected]%
1) DB bench 3x9x62's
Fatz Pulldowns 3x8,10,10x143.5
2) laterals 3x15x21.25's
DB press 3x6,6,10x35's
3) 10-countz 3x4,4,5x45's
Shrugs 3x10x193
4) run 1:[email protected]@2.5%

Push downs and rear delts.
 
Monday 2/18/13

Sled 2 trips @110 2 trips @120 2 trips @130
SLDL 8x115 8x165 3x10,12,13x208
Reverse Hypers 3x10x113
Ab strap 3x10x86.5
Band rotations 3x8xMini
Fatz holds 3x20,25,35x50's
Standing calves 3x21,22,23x138.5
20/20 [email protected]@5%
 
Wednesday 2/20/13

Rotator cuff, neck
DE bench 2x20x45 added 87 in chains 3x65 3x95 4x3x115.5 mid grip 4x3x115.5 regular grip
Military 8x45 5x65 5x85 5x105 16x121.5
CS Rows 8x205 4x12,12,15,15x256.5
Treadmill @[email protected]%
1) log press 3x5,5,6x133.5
Fatz CS Rows 3x8,10,10x208
2) reverse band bench 3x10x180
Fatz DB curls 3x6,7,7x41.25's
3) Close grip PU 3x12,12,14x14
Inverted rows 3x10,11,12x14
Run 1:[email protected]@2.5%

Rotator reliever 2sets

Pretty good workout. Hdrol is kicking in I believe. That's a PR on military for me since quitting MMA. I'd say its an all time PR at 200lbs. I put up 185 for 10 a bunch of years ago, but I weighed a tad under 230. Shoulder is improving, knee still sucks balls. Just got word that the doctor got my file, so I'm scheduling an appointment tomorrow. Hopefully in the next 2 weeks. I am having a real hard time not squatting and DL'ing.
 
Thursday 2/21/13

Sled backwards 2 trips@90 2trips @100
2 trips @110
Seated GM's 8x65 3x15,20,20x110
Reverse Hypers 3x10x113.5
Ab Bands 3x16,18,20xBlue+green+mini
Lever bar 5x5 3x6,8,10x7.5
Land mines 3x8x50
Standing calves 3x23,24,25x140
20/20 [email protected]@5%
Rotator reliever

Easy workout. I want to squat!!!! Doctors appointment March 26th which sucks. I may try to get into the DO through the trainer at school. I'll talk to him Monday.
 
Sunday 2/24/13

Rotator cuff, neck
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 1x185 11x193 2x203 PR
Pulldowns 8x70 8x140 3x15x164 10x170
Treadmill @[email protected]%
1) bench 3x6,7,8x163
Fatz Pulldowns 3x10x144
2) laterals 3x16x21.25's
DB press 3x7,8,13x35's
3) 10-countz 3x4,5,5x45's
Shrugs 3x10,10,12x195

Pushdowns, face pulls, and rotator reliever.

Pretty good workout. Hdrol is kicking in.
 
Tuesday 2/26/13

Elliptical 10 min@ program 2 700 steps

Wednesday 2/27/13
Rotator cuff, neck
DE bench 2x20x45 added 87 in chains 3x45 3x65 3x95 4x3x116 close 4x116 regular 3x116+127 chains
Military 8x45 5x65 5x85 5x105 3x125 15x128 PR
CS Rows palms facing 8x205 4x15x257.5
Treadmill @[email protected]%
1) log press 3x6x134
CA rows fatz 3x6,6,8x212.5
2) reverse green bench 3x11x182
Fatz DB curls 3x7x41.25's
3) CG push-ups 3x12,15,16x14
Inverted rows 3x11,11,13x14
4) run 1:[email protected]@2.5%

Extra tri's, rear delts, and rotator reliever.

Very good workout. Feeling the Hdrol for sure. I am getting back on the cardio wagon a bit. Last week of wrestling for me so I'll have time. Planning on being in the school gym a few days a week to coach, so I'll hit the elliptical T & R. It was a little humbling. When I was fighting I was on program 9-10 before a fight for 20 minutes at a 70 paces/ minute pace which is really cranking. I'd then do speed rope for 15 minutes straight with a 20# vest. My how things have changed.
 
Friday 3/1/13

Sled backwards 2 trips @ 100 2 @ 110 4@120
Seated GM's 8x65 3x12x125

That was it. Have regionals tonight. Back to bench on Sunday.
 
Sunday 3/3/13

Rotator cuff, neck
Bench 2x20x45 8x95 8x115 5x135 5x155 2x165 18x175 1x195 3x205.5
Pulldowns 8x70 8x140 4x10x170
Treadmill @[email protected]%
1) DB Bench 3x10x63.5's
Fatz Pulldowns 3x10x145
2) laterals 3x18x21.875's
DB press 3x10,10,13x35's
3) 10-countz 3x5,5,6x45's
Shrugs 3x10x196.5
4) run 1:50 seconds @[email protected]%

Pushdowns, face pulls, and rotator reliever.

Great workout. Stuff is really kicking in. I'm keeping calories up around 2500 and everything is moving well. Wish I could squat and DL. I know 15 pounds would be in the realm of possibility.
 
Monday 3/4/13

Sled forward 2@135 2@145 2@155 double trip @45
SSB GM's 8x65 5x115 5x135 3x12,13,15x146.5
Reverse Hypers 3x10x115
Ab wheel 3x10x20
Standing calves 3x13x145
Twists 3x26x30
DB holds 3x35 seconds x50's
20/20 [email protected]@5%

Rotator reliever
 
Tuesday 3/5/13

Elliptical 12 minutes program #2. 856 steps.

OHP tomorrow. Knee is feeling mysteriously better all the sudden. Probably about 30-40% better. We will see. I'm not canceling the doctors appointment yet.
 
Wednesday 3/6/13

Rotator cuff, neck
DE Bench 2x20x45 added minis 3x45 3x65 3x85 4x3x98 mid grip 4x3x98 regular
Military 8x45 5x65 5x85 3x105 2x115 17x123.5
CS Rows 8x205 4x11,11,12,13x276.5
Treadmill @[email protected]%
1) log 3x6x135
CS rows 3x10x215
2) 4 board 3x10,10,11x163
Fatz curls 3x8x86
3) Dips 3x10,10,12xBW
Inverts 3x11,13,13x14
4) run 1:[email protected]@2.5%

Rotator reliever and rear delts.

Good workout. Knee is getting better.
 
Friday 3/8/13

Sled backwards 2@100 2@110 4@120 double@45
45 Hypers 3x15x10
Reverse Hypers 3x10x115.5
Ab strap 3x10,10,11x87
Lever bar 8x5 3x6,9,10x7.5
Band rotations 3x8xMini
Standing calves 3x14x145.5
20/20 7:[email protected]@5%

Knee is actually feeling decent. I have been able to descend into a full squat (without weight) and come up without shifting, without significant pain. It still hurts pretty decently, but it's not a debilitating pain like before. I'll take this as progress. I'm benching tomorrow because I'm helping a kid at school put in a strongman contest to benefit the weight room for his senior project on Sunday. I'm taking my atlas stone and steel log so hopefully nobody gets killed.
 
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