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  #2371  
Old 11-07-2013, 11:53 PM
Gregsimo Gregsimo is offline
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Originally Posted by Commander View Post
* I chose front squats today because the bruise on top of my right scapula is still tender from having a bar on it too often (due to poor flexibility in my right arm/shoulder)
I know how you feel. First 2 weeks back were absolute hell getting the right bar position that doesn't destroy my scapula. Are you putting the bar as low as you can, or resting on your rear delts?
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  #2372  
Old 11-08-2013, 05:32 PM
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Originally Posted by Gregsimo View Post
I know how you feel. First 2 weeks back were absolute hell getting the right bar position that doesn't destroy my scapula. Are you putting the bar as low as you can, or resting on your rear delts?
Not sure I would say "as low as I can", but I am definitely a low bar squater. I always keep a tight back to help create a shelf of the traps/rear delts, but lately I have noticed a mobility issue that I discovered from video taping my squats from behind. I just to have to work on getting the right arm in and back.

Friday - Flat Bench

* PR for paused bench is 300, but that was when I was fresh. 275 was super easy today and that was after 3 sets of dips and a healthy pause. I could have easily hit 285 or 290 today even with the fatigue of the dips.

Ring Dips
BWx10, 3 sets

Flat Bench - all reps paused
275x1 - Easy!
227.5x7, 6, 5, 5
197.5x8+4 - rest pause
197.5x7+4 - rest pause

Power Clean 150x5 between bench sets

Quad-Set: 4 rounds
Bent Row 140x8
Lat Pulldown 111x6
Flat Bench 1 Board Press 177.5x7
Ring Dip BWx5

OH Ext on Ab Bench
32.5x10, 3 sets

w/ Left Arm work and Band Stiff Arms

* I've been doing a lot of dips lately and my chest feels like it is blowing up. Chest and Back are overpowering my lateral delts in terms of physique. I will need to devote more time to lateral raises or some type of high pulls.
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Last edited by Commander; 11-08-2013 at 05:36 PM.
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  #2373  
Old 11-12-2013, 02:18 PM
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Saturday - Back & Arms

A1) Snatch Grip High Pull
110x5, 6 sets

A2) High Cable Row
61x10, 5 sets

A3) Front Lever
BWx10 second isometric hold, 5 sets

B1) V-Bar Pressdown
61x12, 71x9, 81x6, 96x4

B2) DB Hammer
32x10, 10, 10

C1) V-Bar Pressdown
77x11, 10, 10
61x15

C2) Preacher Curl
56x10, 10, 10

D1) Lat Pulldown
113.5x9, 8, 8

D2) Band Curl, 30 seconds TUT

D3) Explosive Pushups
BWx15, 3 sets

E1) OH Ext on Ab Bench
32.5x10, 3 sets

E2) Barbell Curl, close grip
46x10, 2 sets

Monday - Incline Bench

* Normally leg day, but knees weren't having it. Maybe I was dehydrated from having some alcohol the night previous.

Ring Dips
BWx10, 3 sets

Incline Bench Press
170, 220, 240, 255x1 - super heavy today
225 x 5, 4, 4, 4
197.5 x 7 + 4 rest pause
177.5 x 8 + 5 rest pause
ss w/
Power Clean, 150x5, 5 sets

Superset: 4 rounds
Incline Bench Press, 177.5x4 - all reps paused
Bent Row, 140x8

Superset: 3 rounds
Explosive Pushups, BWx15
Bent Row, 102.5x12, 3 sets

OH Ext on ab bench w/ Left arm isolation work

Loaded Carries
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  #2374  
Old 11-12-2013, 05:27 PM
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Tuesday - Deficit Deads

Did lots of squat stretches and BW squats in the morning to prepare my legs, knees felt great.

Ditched squats because I am still trying to let the painful bruise on top of my right scapula heal. I chose deficit deads to hit the quads more since I wasn't doing squats.

Leg Curl (+25 lb chain)
25x12
30x10
32.5x8
35x6, drop 25x5

Snatch Grip Deficit DL
206, 256x5

Deficit DL (bar only about 3.5 inches from my platform)
306x5
361x5, 8 sets
311x10
261x10

Leg Curl (+25 lb chain)
25x8, 3 sets
20x8, 2 sets

Goblet Squat
BW+15 x 30
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  #2375  
Old 11-14-2013, 05:33 PM
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Thursday - Flat Bench

Ring Dips
BWx10, 3 sets

Flat Bench - all reps paused
280x1
230x7, 6, 5, 5
200x8+4 - rest pause
200x7+4 - rest pause

Power Clean 155x4 between bench sets

Tri-Set: 4 rounds
Bent Row 140x8
Band Rear Delts
Explosive Pushups, BWx15, 15, 12

OH Ext on Ab Bench w/ Band Stiff Arms and Rev. Pushdowns
32.5x10, 3 sets
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  #2376  
Old 11-15-2013, 05:16 PM
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Friday - Deadlift

Leg Curl (+25 lb chain)
25x10, 2 sets

Deadlift
401x5, 10 sets - Volume PR
311x10

Leg Extension
75x30, 15
70x15
60x15
50x15
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  #2377  
Old 11-17-2013, 09:03 PM
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Saturday - Back & Arms

A1) Front Lever, 10 second isometric hold

A2) Ab Bench Crunch 32.5x15, 5 sets

B1) V-Bar Pressdown
61x12, 71x9, 81x6, 91x5

B2) DB Hammer
32x11, 10, 10

C1) V-Bar Pressdown
77x11, 11, 10
61x15

C2) Preacher Curl
56x11, 10, 10

D1) Lat Pulldown
113.5x9, 9, 8

D2) Band Curl, 30 seconds TUT

D3) Explosive Pushups
BWx16, 3 sets

E1) OH Ext on Ab Bench
32.5x10, 3 sets

E2) Barbell Curl, close grip
46x12, 11
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2378  
Old 11-18-2013, 05:14 PM
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Today was supposed to be Squats, but the area above my right scapula is bruised worse than I thought, really tender even thought I was wearing a shirt and two thermals for padding. I only worked up to 220 and it was hurting despite really trying to pull my arms back and create a nice "shelf" with my traps/delts.

Monday - Incline Bench

Sort of "blah", I stared out with leg curls and then working up on squats. So when I decided to switch to bench press due to my scapula pain, I was in a rush (limited time on my lunch break).
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
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  #2379  
Old 11-19-2013, 06:01 PM
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Tuesday - Deficit Deads

I am still trying to let the painful bruise on top of my right scapula heal. I chose deficit deads to hit the quads more since I wasn't doing squats.

Leg Curl (+25 lb chain)
25x10, 4 sets

Deficit DL (bar only about 3.5 inches from my platform)
361, 366, 371, 376x5
381x5, 4 sets

Leg Extension w/ Bicep Curls
75x30
75x15, 15
70x15
60x15
50x15

Goblet Squat
BW+15 x 20, 3 sets
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 11-19-2013 at 07:48 PM.
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  #2380  
Old 11-20-2013, 01:43 AM
Gregsimo Gregsimo is offline
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Quote:
Originally Posted by Commander View Post

I am still trying to let the painful bruise on top of my right scapula heal. I chose deficit deads to hit the quads more since I wasn't doing squats.
Hope it heals up for you quickly. Nothing worse than being unable to squat properly.
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