Spent last week as Week 4 (Deload) of 531.
This week: Started with Full Body Template:
Mon: Squat
Wed: Bench
Fri: Press, Deadlift
My shoulder is coming right now after some intense physio.
Not 100%, but I can bench again, and pressing seems OK.
Looks like I might just be able to get back on track for 2012.
As an aside:
Olympic Lifting Rocks: Check this out >> Learn the Snatch [T-Nation]
Gotta run...
This is the voyage of the steamship MDV in a quest to become "more". There will be laughter and tears. There will be workouts and prose. Hopefully, in the end, there will be achievement...
Wednesday, 23 May 2012
Friday, 11 May 2012
A New Beginning
I feel like I have been out of circulation for a while, so my posts have been few.
It started with a stupid move. I moved a barbell from one hook to another.
Simple. Yes. But, if you do it with a shoulder press, when it's a weight near your max its not smart.
Enter the shoulder injury. Eight weeks later, I'm still broken.
I've been rehabbing and fixing, and it's much better. I even have a better understanding of shoulder health now.
So, not all was lost. But, eventually I gave in and went to see the Doc.
I've had my scan, and will see the physio next week.
Hopefully the end is in sight.
What this means: No bench. No Press. No Squat (too much rotation on the shoulder).
What I can still do: Deadlift, Front Squat, Snatch, Chin, Rows. One Arm Presses.
So my training will continue.
I realised that I lost the plot a bit with my workout routines. This will be remedied.
Back to what has worked: 5/3/1. 3 Days a week. Basic. Simple Progression.
Starting Monday. Planning to stick it out for at least 6 Months. Time to get a grip.
I can't let another year go by with too little progress.
Today I tested my Deadlift so that I know where to begin on Monday:
Snatch: 30kg : 4x3
Deadlift: 70kg,85kg,100kg,115kg,130kg,145kg,160kg : all 1 rep.
Bench Test: Nope, shoulder don't want that.
It's been a while since I lifted 160kg. I'm quite happy about it.
I may have to start with a recovery week...
It started with a stupid move. I moved a barbell from one hook to another.
Simple. Yes. But, if you do it with a shoulder press, when it's a weight near your max its not smart.
Enter the shoulder injury. Eight weeks later, I'm still broken.
I've been rehabbing and fixing, and it's much better. I even have a better understanding of shoulder health now.
So, not all was lost. But, eventually I gave in and went to see the Doc.
I've had my scan, and will see the physio next week.
Hopefully the end is in sight.
What this means: No bench. No Press. No Squat (too much rotation on the shoulder).
What I can still do: Deadlift, Front Squat, Snatch, Chin, Rows. One Arm Presses.
So my training will continue.
I realised that I lost the plot a bit with my workout routines. This will be remedied.
Back to what has worked: 5/3/1. 3 Days a week. Basic. Simple Progression.
Starting Monday. Planning to stick it out for at least 6 Months. Time to get a grip.
I can't let another year go by with too little progress.
Today I tested my Deadlift so that I know where to begin on Monday:
Snatch: 30kg : 4x3
Deadlift: 70kg,85kg,100kg,115kg,130kg,145kg,160kg : all 1 rep.
Bench Test: Nope, shoulder don't want that.
It's been a while since I lifted 160kg. I'm quite happy about it.
I may have to start with a recovery week...
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