james' training log

[jamesgrahame]

Some more rehab today.

warmups with sissie pressups - knees on ground and lowering face to floor.

5x10 regular pressups. Started wide with elbows out. Each subsequent
set was narrower, until last set was with elbows tucked in.

then general stretching for the shoulder injury.

[jamesgrahame]

hip belt squat
8x95kg, 7x95kg

Still not comfortable with this exercise as the loading pin swings a bit and
the plate width means i have to take a wide stance (for me) and cannot lockout properly at the top.

grippers
IM#1 - 3 each hand
IM#2 - 3 each hand

IM2.5 R - 2 reps. Wahay!
IM2.5 L - Fail 5mm, fail 6mm

IM2.5 wide straphold
R = 1.25kg, 2.5kg, 3.75kg, 5kg, 7.5kg (fail)
L = 1.25kg, 2.5kg, 3.75kg, 5kg (Fail)

Front squat
50kgx5, 70x5, 80kg x 3

Bit of a pleaqsant suprise as I don't have the flexibility for these. My stretching is helping. cut the last set short as the downward pressure was hurting the injured shoulder. My technique is ordinary so that was expected i guess.

DO axle
2x90kg
2x110kg
130kg fail
130kg fail
120kg x1
120 didnt lockout
125kg x 1

Disappointed not to get any lifts at 130kg but this was the first day without pain since the RT on Tuesday so perhaps some extra rest was required.

1HP
R=30kg x 10 single
L =27.5kg x 10 singles

Was still feeling strong so upped the weights

R = 32.5kg, 33.75kg, 35kg (Fail), 35kg pass
L = 30kg, 31.25kg, 33.75 (Fail)

shoulder rehab/ pulldowns
neutral grip 10x30kg, 10x40kg, 10 x 50kg
pronated grip 10x30kg, 10x40kg, 10x40kg

The pronated grip felt a bit vulnerable but overall seemed to be beneficial

[jamesgrahame]

rehab day

Sissy pressups to begin with; Knees on floor.

4x15 regular pressups. Was shooting for 5 but I could feel my dominant arm taking over so figured i was pushing my luck.

Spent 15 minutes in the door frame stretching the shoulder in various positions.

[jamesgrahame]

Poor workout today. Probably should have stayed in bed.

max dist farmers walk (turn every 25m)
85kg x 63m

Was happpy with this until everyone else did 10m more than
me. I need to practice my grip endurance and need to cutdown that
margin over the coming weeks.

carry/drag
55kg sand bag carried 25m then drag a big tyre back (weight unknown).
Took 30 seconds and was too light.

medley
55kg sandbag carry 10m
75kg stone carry 10m
80kg keg carry 10m
108kg stone 10m

Should have been easy but couldn't get the 108kg carry started.
Managed to standup with it but didn't have the energy to walk.
Dropped it...couldn't pick it up again

Waited 5 mins then did 3 consecutive standups with the 108kg stone.


Overall, a shabby day's lifting. Never really got going.

[jamesgrahame]

More rehab today.

Sissy pushups; knees on floor

3x 20 regular pressups.

More stretching in the door frame. finished off using my weaver stcik and managed to get in on to my back in a high-bar position with very wide grip, while holding it on the finger tips.

Not quite there yet but making progress,

[jamesgrahame]

An 8.30am workout today, which was a shock to the system

DO deads
162.5kg x 2
162.5kg x 1

Was aiming for 3 reps but failed the third..took about 10-15 seconds rest and got it at a 2nd attempt.

mixed grip deads with belt
230kg x 4

Was pleased to get a new 4RM but concerned that the first couple of reps did not fly up as they should have done. Need to get myself to bed earlier I think and rest up.

dinnies Front/Rear (F/R)
130kg/90kg
150kg/110kg
170kg/130kg
175kg/135kg

www.youtube.com/watch?v=_j8PEXlytoQ

Hmmm.. you have to turn your computer on its side to view this. My bad :0(
Front is 2x45kg, 4x20kg, 1x5kg
Rear is 2x45kg, 2 x 20kg, 1x5kg

Managed a better attempt at the 175/135 than the previous week.
The 170/130 feels good but the 175/135 feels like a race against time
as I am struggling for strength in the left (front) hand now as I seem to have reached my current max. Lost a little skin in the same place as last time on the left hand. Will heal up and then go for broke in about 10 days; without any of the deadlifting stuff beforehand.


2HP homemade pinch block - fixed 50mm
55kg x 1
60kg x 1
65kg x 1
70kg x 1 (took a few attempts to get it up)
71.25kg failed...got it maybe 1cm of the ground.

My pinch block and loading pin weigh about 5kg which is not included above.

dumbell bench press
8x10kg
8x15kg
8x20kg

Was planning to have palms-facing throughtout to be gentle on the shoulder. However, it was most comfortable with elbows slightly out. Happy to press anything at all but will not get too excited until I see how the shoulder pulls up tomorrow.

Tried to get under an unloaded barbell to see how the squat position felt. could not manage it but was closer than last week. Got to keep the daily shoulder stretching going.[/url]

[jamesgrahame]

More shoulder rehab tonight

5x15 regular pressups.

10 minutes stretching in the door frame.

Then the broomsick comes out and I can now get it behind my head but only to the middle-neck position. Currently, this is the maximum stretch position for me as i can feel it deep in the left shoulder.

[jamesgrahame]

Sneaked in a 20minute blockweight workout.

12.5kg blockweight is end of a 25kg York dumbell.
20kg blockweight is from heavygriptools.
25kg blockweight is from heavygriptools.

warmup
12.5kg deads 5 reps each hand
12.5kg rows R= 6 L = 3, rechalk, another 3

20kg blockweight deads

R= 5 singles
L = 3 fails, 2 pass.

There is a sweet spot (indentation) perfect for the thumb so I will focus on that position initially. Struggled with left and ended up tipping it slightly toward palm to break it off ground. then at lockout..position it vertically and hold. Can't get it off the ground vertically yet.

Put it on bathroom scales and I see to be about 3kg understrength to get the blockweight off the ground with my left hand.

negatives

R= 5 negatives with 25kg
L = 5 negatives with 20kg

put the 25kg on the bathroom scales and tried to deadlift it, was easily 10kg shy of doing it.

rows to failure with 12.5kg
R = 10 reps
L = 9 reps.

Weird..better than when i warmed up!

[jamesgrahame]

keg bearhug and carry. turn every 25m
64kgx 50m x 1
64kgx 50m x 1
95kgx50m x 1
95kgx50m x 1
105kg x 63m. pb!


Everything was a warmup for the 105kg max distance. Got a pb.

carry and drag 25m each way
105kg keg carry then drag back 100kg tyre sled on tarmac.




shoulder rehab. db bench press
worked up to 2x8x25kg.
then some stretching in the doorway

IM hub
R=15kg, 15kg, 15kg, 17.5kg
L= fail 15kg, 12.5kg, 12.5kg

Not that great really. Am suprisingly sore in the forearms after the blockweights yesterday and another pinch exercise was probably unwarranted.

[jamesgrahame]

Was asleep on the couch until 20minutes before this workout. sometimes the good sesions come out of nowhere.

medley 25m course
Outbound - 12.5m x 130kg duckwalk,12.5mx 105kg keg carry
Return - drop the 105kg keg in to the sled and drag 25m
Took 55 seconds

carry/drag
outbound - 25mx 110kg duckwalk
return - drop the duckwalk in to the sled and drag 25m
Took 69 seconds.

For both these events , I overestimated how hard the duckwalk would be so I will be able to add weight next time.

DO Axle
115kg
120kg
125kg
127.5kg

Four attempts in preperation for the axle comp next week.

Farmers walk max distance - no drops. turn every 25m
80kg x 75m.

a personal best for me

farmers timed hold
125kg each hand for 25 seconds.

[jamesgrahame]

Went to the park for some throwing practice and sled work.

sled
25m x 100kg in 43 seconds
25m x 110kg in 47 seconds
25m x 75m in 36 seconds.

Getting a bit better with the sled and no longer have to stop for breath.

shot putt
12.5kg blockweight used,

stationery putt...up to 8.5 'paces' distance.
glide putt.. up to 8.5 paces.

No improvement on the stationery but the glide has improved and I can now at least match the stationery version. It should be further but my technique is poor.

28lb weight for distance

Was using a few small olympic plates chained to an IM ring . One of the plates cracked in 2 on the first throw. No point continuing. Have to fashion something a bit more sturdy.

Disappointing end to the workout and never got on to weight-for-height.

[jamesgrahame]

A friend posted some footage of Sunday's training session. Starts with stills
and then some video.

The video makes me see I am balder and fatter than I realised (Better be good to my wife!).

But it also encourages me to get more weight on the bar as there is lots of space left on that loading pin!

www.youtube.com/watch?v=-Z_GpFEkhGI

[jamesgrahame]

front squat
2x3x100kg,
1x2x100kg

Pleased to get up to 100kg but my technique let me down. Started with decent technique but by the end it was more like a zercher and I never managed the final set of 3 as I could not keep the bar from spilling forward.

safety squats
5x140kg
6x140kg

Borrowed the safety thingo midweek and strapped it to the bar tonight and managed a few reps. All of them felt awkward . Worth experimenting with as I continue to rehab the shoulder. Better than nothing.

dinnie rings Front/Rear
135kg/95kg
155kg/110kg
175kg/130kg
187.5/147.5kg Fail
www.youtube.com/watch?v=SnOCvMVrUmo

Went for it tonight but it was not to be. The 175/130 felt like hard work and the 187.5/147.5 was a failure. Couldn't get the heavy one off the deck. The pins were totally full and I had to rest a 1.25kg plate loosely on the top of others.

shoulder rehab
db bench - 3x8x30kg
military press 20kgx10, 30kgx10, 40kgx10
pulldowns 3x10x45kg

Will see how the shoulder reacts to this increase in volume. But this works it through some basic angles (horizontal push, vertical push, vertical pull). The overhead stuff felt hard and the injured shoulder was hard to lockout. It shook a bit as well.

[Steve Gardener]

Loving the Dinnie ring thing. In my log I'm using machines where I have to add weight and you write 'The pins were totally full and I had to rest a 1.25kg plate loosely on the top of others'. That's how it is when you get freaky.

[jamesgrahame]

LOL, at least you can relate. I tried to explain this drama
to a colleague at work and he nodded politely but I could tell
he thought I was a weirdo.

DO Axle
120kg
127.5kg
128.5kg
131kg

medley
duckwalk 180kg x 12.5m...carry 105kg keg 12.5m...return with 105kgx25m sled drag.

Took 2minutes due to a 'mixup' with the timekeeper who never told me when the 90second limit had passed. So my 'mates' watched me kill myself for an extra 30 seconds.
The duckwalk was too heavy and I had to putdown every 3-4metres. Probably 150-160 will be about right for training.

carry/drag
120kg duckwalk for 25m...return with 120kgx25m sled drag up an incline.
Only managed 21m sled drag before the 90seconds expired.

2HP
Worked up to 74kg (just!)

20kg blockweight from heavygriptools
Did several deadlifts with each hand. Tried a few cleans with the stronger right hand..but they were more like high pulls.