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squat, pull, press, carry

TOPIC: squat, pull, press, carry

squat, pull, press, carry 25 Nov 2014 03:47 #169282

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Mon. 11/24
squat: 225 x 3; 275 x 2; 315 x 2; 365 x 2; 385 x 2 x 5; 315 x 8
lying triceps ext + CG bench: 75 x 10 x 3
curls: 75 x 15, 12, 8
45# plate shrugs x 25

nothing hurt the left shoulder too bad, so looks like I should be able to rest it by laying off deadlifts and pullups for a few weeks while still working on the other main lifts.
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squat, pull, press, carry 25 Nov 2014 03:53 #169283

Probably a wise decision --- let that bitch heal up.

Thankfully I've never had to take time off the gym due to an injury of any sort.
My brother has messed up his back and shoulders in the past.

He'd have to take estimated times off of particular lifts, like what you're doing.

Good news is he always made it back to the point that he could *go all out* despite having the injury in the past.
Bad news is the the injuries can be enflamed again, and easier each consequent time.

Part of the game I suppose!!!
(knock on wood about me saying i have never been injured)



Plate shrugs?
Next time I do barbell shrugs, I think I'll throw those plate shrugs in at the end. :cheer:
future hall-of-famer

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Last edit: by KingKratom.

squat, pull, press, carry 25 Nov 2014 19:01 #169387

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yeah I've been free of major issues so far, and this one luckily doesn't seem as bad now as it did at first. I know some guys develop trick shoulders that pop out too easily all the time, hoping to avoid that.

I heard about the plate shrugs from another guy, instead of just heavy barbell shrugging you take a 45# plate in each hand (the ones with handles are best, but you can pinch-grip the other kind and work on grip too), and contract up and back toward your ears and hold each rep for a second. Been doing them about a month or two and I think it's brought out more development in the rear of the trap than barbell shrugs were doing.

11/25
close grip bench: 135 x 8; 185 x 5; 205 x 5 x 10
low incline DB flies: 35 x 10 x 3
low incline DB bench: 45 x 12, 50 x 12 x 2
bike x 20 mins.

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squat, pull, press, carry 27 Nov 2014 14:43 #169777

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Weds. 11/26
squat: 225 x 3; 275 x 2; 315 x 2; 365 x 2; 405 x 3 x 5; 315 x 10
press: 135 x 5; 155 x 5; 165 x 5; 155 x 5 x 2; 135 x 5
DB curls: 35 x 12, 10, 8

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squat, pull, press, carry 28 Nov 2014 21:32 #170055

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Fri. 11/28
squat: 225 x 3; 275 x 2; 315 x 2; 365 x 5 x 3
bench: 135 x 8; 185 x 5; 205 x 5; 225 x 5; 245 x 3; 255 x 3 x 2; 225 x 8
lying triceps ext: 95 x 6 x 2
EZ curl CG bench: 95 x 12 x 2
DB rows: 65 x 20 R, 10 L, 25 x 20 L
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squat, pull, press, carry 30 Nov 2014 18:09 #170408

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Sun. 11/30
squat: 225 x 3; 275 x 2; 315 x 2; 365 x 2; 405 x 1; 425 x 1 x 3
press: 135 x 5; 165 x 3; 185 x 2 x 10; 135 x 10
rope tri pushdowns: 57.5 x 12, 10, 8
fat grip DB curls: 30 x 10 x 3
one arm DB tri extensions: 30 x 10, 8, 6
DB curls: 30 x 12, 6

probably do some cardio later today

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squat, pull, press, carry 01 Dec 2014 20:25 #170712

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Mon. 12/1
bench: 185 x 5; 225 x 3; 245 x 3; 255 x 2; 265 x 2 x 3; 275 x 1 x 5
incline bench: 135 x 8 - right shoulder pain
DB incline bench: 60 x 8 x 4
DB incline flies: 40 x 8 x 4
bike 20 mins.

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squat, pull, press, carry 04 Dec 2014 20:29 #171448

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Thurs. 12/4
squat: 225 x 3; 275 x 2; 315 x 2; 365 x 2; 405 x 2; 425 x 1; 435 x 1 x 5; 315 x 10
press: 135 x 5; 165 x 3 x 8
one arm DB press: 60 x 8 x 3
rope tri pushdowns: 62.5 x 12, 8, 6
fat grip DB curls: 30 x 10, 8, 7
one arm overhead tri extensions: 30 x 8 x 3
DB curls: 30 x 12

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squat, pull, press, carry 05 Dec 2014 20:55 #171738

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Fri. 12/5
bench: 205 x 3; 225 x 3 x 10
DB flies: 35 x 10 x 2
bike 10 mins

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squat, pull, press, carry 07 Dec 2014 02:03 #171994

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Sat 12/6
squat: 225 x 3; 275 x 2; 315 x 2; 365 x 2; 405 x 3 x 6
deadlift: 225 x 5; 315 x 1 x 10, short reset between each
DB farmers carry: 120, four trips across gym
DB split squats: 50 x 10 x 2
45# plate shrugs x 25 x 3

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squat, pull, press, carry 14 Dec 2014 14:10 #173365

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Wed. 12/10
one arm DB press: 50 x 12 x 2
side raises: 20 x 8, 15 x 10
reverse conan tri extensions
bike x 15 mins

Fri. 12/12
squat: 225 x 3; 275 x 2; 315 x 2; 365 x 2; 385 x 2 x 6
bike 15 mins.

Sat. 12/13
squat: 225 x 3; 275 x 2; 315 x 2; 365 x 2; 405 x 1; 425 x 1 x 4; 315 x 8 x 2
press: 135 x 5 x 5
rope tri pushdowns: 62.5 x 12 x 3
side raises: 17.5 x 15; 15 x 5
one arm DB tri extensions: 25 x 10 x 2
bike 20 mins

Got a newborn in the house again and got a cold for the last week, so just been trying to survive and get a little work in when I can. Things should get back on track over the next couple weeks.

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squat, pull, press, carry 17 Dec 2014 18:39 #173990

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Sun. 9/14
bench: 185 x 5; 225 x 3; 245 x 2 x 8
DB flies: 35 x 12 x 3
DB shrugs: 75 x 20

Mon. 9/15
bike 20 mins.

Weds. 9/17
DB incline bench: 50 x 15, 12, 12, 12
fat grip 1 arm DB rows: 50 x 20, 20, 14
machine flies: 165 x 12, 8, 6
machine chest press: 105 x 12 x 3
bike 15 mins

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