552 replies to this topic

[SFGiantsPBA]

The way things have felt this week it looks like I'll return to the Iron on Tuesday!

[SFGiantsPBA]

ME Lower

Didn't go as planed as my team wouldn't let me push to hard and won't until I'm 100% healed which is in another 2.5 weeks

Squat

Barx8
145x5
195x5x5

Assistance:

Deficit Deadlifts off 4" Box

145x5
235x3
255x3x2

Green Band Pull Throughs

12x3

Spud Prison Abs (I felt the shoulder on these so I stayed light)

70x20x2

[SFGiantsPBA]

Broken Shoulder Blade ME Upper

Bench

Barx8
95x8
135x5
155x5
185x3x7
185x10 rep out

Assistance:

Will have to be done tomorrow as I had to leave to pick up Kid from Goalkeeper Training

[SFGiantsPBA]

Assistance:

Wide Chinups

x4

Doubled Mini's

x6
x5
x3

Seated Hammer Rows

180x8x4

Panora Press

60x12
70x10
70x8

Face Pulls

70x8x3

[SFGiantsPBA]

Broken Shoulder Blade DE Lower

Hip Abductors

Box Squats With 50 Lbs of Chains

Barx8
145x5
195x5
Add Chains Remove 50 lbs
145x2
195x2x10

Assistance:

Tire Drags

x2 Laps

Green Band Pull Throughs

12x3

Decline Abs

20 as a Hat

6x3

Hypers

x15
Blue Band
x8x2

It's going pretty good as I'm finding out what I can and can't do until 100%.

[SFGiantsPBA]

Broken Shoulder Blade DE Upper

Bench

Barx8
95x8
Remove 50 add doubled mini's
x8
95x5
135x3x8 3 wide 3 medium 2 close

Assistance:

Close Grip Bench

135x10x3

Cable Rows

120x15
150x8
165x8
180x8

Pullups with double mini's

x5
x4
x3

Hammer Curls

60x8x3

[SFGiantsPBA]

Broken Shoulder Blade ME Lower

Deadlifts with 80lbs of chains

Barx8
145x8
Add Chains
x8
195x5
235x3x3


Assistance:

30" Box Jumps

8x3

Tire Drags

3 laps

Green Band Hypers

8x3

Decline Abs

25 as hat

x4
x6x2

[SFGiantsPBA]

Broken Shoulder Blade ME Upper

Bench

Barx20
95x8
135x8
185x5
225x3x3
245x1 10 lbs less then my meet PR so things are looking up with broken shoulder blade

Assistance:

Will have to do this tomorrow as I had to leave to pick up kid at Goalkeeper training.

[SFGiantsPBA]

What I did today that I couldn't do yesterday!

Assistance:

Standing Chest Supported Rows

90x8
135x6x3

Hammer Shoulder Press

90x12
110x8
130x8

Pulldowns

70x15
90x8
100x8

Face Pulls

80x8x3

[SFGiantsPBA]

Broken Shoulder Blade DE Lower

Hip Abductors

SSB Box Squats With 80 Lbs of Chains

Barx8
Add Chains
x8
110x5
Working Sets
130x2
140x2
150x2x6

Assistance:

Zercher Harness Squats off 6" Boxes

135x8
225x3
225x2x2

Kettlebell Swings

24kgx8
32kgx8x3

Purple Band Kettlebell Shrugs

2x24kgx12
2x32kgx8x3

Spud Abs

50x20
70x8x3

[SFGiantsPBA]

DE Upper

Speed Bench With mini's

Barx8
add mini's
x8
95x5
135x2
145x2
Shit supposed to do triples dumbass
145x3x6

Assistance:

RE Bench

135x12x3

T-Bar Rows

135x12
180x10
205x6

Close Grip Bench

135x8 (Was told to stop and do a different tri work since I already did 2 bench movements)

Panora Press

50x10x2
50x8

Hammer Curls

x2

[SFGiantsPBA]

ME Lower

Tire Drag 1 lap

Box Squats Against Purple Band

Barx8x2
Add Band
x5
145x2
195x2
235x1
255x1
Just like Austin did with my deadlift he stopped me lowered the weight and worked on my form

Box Squats Against Purple Band Drop sets with form corrections

145x2
145x3x2
195x1

Assistance:

Suspended Chain SSB GM's

Barx8
150x5
170x5x2

Decline Abs

25 as hat

x8x2
x6

Leg Curls with Bands

x8 Purple
x15x2 Monster Mini

[SFGiantsPBA]

Broken Shoulder Blade ME Upper

Bench Wanted to test out shoulder to see where it's at

Barx8
95x8
135x8
185x5
225x1
245x1
265x Failed, would have been easy if shoulder was ready but it's not as the good arm shot the bar up but the bad one seemed it wanted to protect itself and locked up. So I'll use this as a measure to when I should start shirting up.
245x1

Assistance:

Kettlebell Rows

2x 32kgx12x3

Kettlebell Shoulder Press

2x 16kgx12x3

Kettlebell French Press

2x 16kgx12x2
2x 32kgx8

Band Pull Aparts

Monster Minis x12x3

[SFGiantsPBA]

DE Lower

Treadmill Walk for 3 long ass minutes

Hip Abduction

x12x3

5x5 Squats around 65ish%

Barx8x2
135x5
155x5
185x5
195x5x4

Assistance:

Pause Squats at 65ish% 4 second pause

195x2x3

Pull Throughs

80x12
90x12
100x12

Calf Raises

150x20x2

Prison Abs

60x15
90x12
105x8x2

[SFGiantsPBA]

DE Upper

Treadmill Walk for 3 long ass minutes

Speed Bench With mini's

Barx15
add mini's
x8
95x5
135x3x8 3 wide, 3 medium and 2 close grip

Assistance:

RE Bench

135x12x3

Cable Rows

180x8
195x8x2

C-Handle Lat Pulldowns

150x8x3

Straight Bar Tri Pulldowns

80x12
90x8x2

[SFGiantsPBA]

ME Lower

Tire Drag 2 lap

Hip Abduction

Squats

Barx8x2
145x5
235x3
255x1
275x1 Super Fucking Ugly (Note to self don't take muscle relaxer night before lifting dumbass)
235x3
235x2

Assistance:

Walking Kettlebell Lunges 2x24kg (I haven't done these in a real long time and now I feel shit I haven't in a real long time)

10 steps x3

Kettlebell Swings 2x32kg

8x3

Green Band Hypers

8x3

Decline Abs 25lb as a hat

8x2

[SFGiantsPBA]

ME Upper

Bench off 4 Board

Barx20x2
135x8
185x5
add boards
225x5
245x5
275x3
295x3
305x3

Assistance:

Kettlebell Rows 2x 32kg

12x3

Kettlebell Shoulder Press 2x 16kg

15x3

Kettlebell French Press

32kgx8x3

Kettlebell Hammer Curls

32kgx8x2

[SFGiantsPBA]

DE Lower

Tire Drags

Hip Abduction

5x5 Squats around 65ish%

Barx8x2
145x5
155x5
195x5x5

Assistance:

Zercher Squats

135x3
185x1 the mat slipped
185x2x2

Kettlebell Swing Throughs 2x 24kg

8x4

Glute Ham Raise

x6
8x3

Sud Abs

70x12
90x8x3

[SFGiantsPBA]

ME Lower

Tire Drags

Hip Abduction

Squats

Barx8
145x5
195x3
235x1
255x1
275x1
295x1
305x1 PR
325x1 PR

Assistance:

Walking Kettlebell Lunges 2x24kg

5 steps x4

Glute Ham Raise (Evidently I did these wrong the last time and thanks to Becky and Bill I do the correct now)

x4 (Holy Shit WTF, Ok!)
x2
x3
x2

Hypers

Purple Band x8
Green Band x8x3

Decline Abs 25lb as a hat

8x2

[SFGiantsPBA]

Commercial gym for today and the next 2 workouts while most of our team is at Nationals

ME Upper

Bench off 2 and 3 Board (Plan was to get ready for a shirt for the 1st time next week but being a commercial gym I wanted to stay safe with 3 reps)

Barx15
95x8
135x8
185x5
225x5 2 Board
265x3 3 Board
285x3 3 Board
Decided to trust spotter
315x1 Failed going for 2 but still a 3 Board PR
225x15 3 Board rep out

Assistance:

Standing T-Bar Rows

180x10x2

Lat Pulldowns

180x8x2

Tricep Pulldowns

100x10x2

Hammer Curls

1x20