james' training log

[jamesgrahame]

Mainly shoulder rehab stuff tonight

db benchpress
3x8x35kg

db bench (palms facing throughout)
1x5x35kg

db shoulder press
3x10x15kg

All the pressing went well. Only slight pain with the shoulder press. After the first exercise everything dropped off quickly as I was pretty much pumped up and knackered.

grippers

IM# 2.5 R= miss 3mm
IM# 2.5 L = miss 7mm

A little bit off today, probably because i got the vulcan yesterday
and maxed out with it. I picked up the box from DHL and ripped it
open in my boot and had a dam good go at the thing. Turns out
I was holding the think back-to-front but that's what hapens when you don't read the instructions. :0(

vulcan right hand managed 1 close on level 6
vulcan left hand failed level 6 by 2mm

Then did 6 closes each hand with level 5.

Different feel from the IM grippers i have, and having weight 'above' the hand feels unusual and I was a bit unsteady with it. The close also feels different for me and I think my pinkie and ring fingers took a pounding today.

Pretty humbling considering everyone else and there dog seems to be level 10+

pulldowns
A good 10 sets all with slightly different hand position courtesy of
the fancy machine i used which has two handles, rather than a solid bar.

pullups and chins
Tried a chin (pronated grip) but only got half way up before bottling it.

Tried a pullup (supinated grip) but never felt comfortable enought to start the pull. the shoulder still dislikes the grip.

EZ bar curls
2x8x30kg

Felt really hard and i was mindful that bicep work was the initial cause of the shoulder injury.

military press
8x40kg, 8x45kg

Felt pretty good and I was confident enough to start from a hang-clean position. The 45kg caused a few painless clicks so I called it quits.

bodyweight
I don't know who that fat bu**er in the axle comp was with the hefty mancans but he is on a diet! 99.2kg today. I will log it every session and if you see it going up...flame me.

[Steve Gardener]

No problems u fat bastard

[jamesgrahame]

That's the spirit!

[jamesgrahame]

Backyard workout. Weights look a bit weird as my olympic dumbells weigh 4kg each and my axle (scaffolding pole 8.5kg). Should have been deadlifting but my right knee feels a bit dodgy after the failed dinnie attempt and the overly heavy duckwalk last week.

db bench press
8x38kg
6x38kg
8x38kg

My crappy spring collars were striking my shouder in the middle set and stuffed things up. The last set was hard though; a real effort.

1 Hand pinch
Apparatus weighs about 1.5kg and not included in weights below

R = 31kgx5 singles
L = 28kgx5 singles

Easy peasy with the right hand but the left needed most rest and a proper setup each time.

seated db shoulder press
3x 8 x 24kg (Felt really tough and a test of the injured shoulder)

blockweights
row 12.5kg blockweight 6 times each hand for warmup

20kg blockweight deadlift
R = 7 singles
L = 6 singles (failed 1st one. thereafter took longer breaks)

20kg blockweight timed hold
R = 8 seconds
L = 3 seconds

12.5kg blockweight rows to failure
R = 6
L = 7 (suprise!)

axle press
28.5kg x 8
48.5kg x 8
58.5kg x 8

Started from a hang-clean position and getting in to position was an ugly compromise of speed and fear.

Quite a hard workout for my left shoulder so will see how i pull up tomorrow. the seated shoulder press is the most taxing for the injured shoulder. The axle press exceeded the weight of my steel log (55kg unloaded) so I may be able to start using that again which would be great.

bodyweight
I don't have scales at home. Honest! Will weigh myself on sunday at the gym. Have made an effort to cut down on the snacks between dinner time and bed which I know is my weakness. Having that, I had a fish supper for dinner.

[Steve Gardener]

We find variations on those items of equipment can be 10-20 kilo. More because of the physics than the weight. Vis a log is further away from the body than an axle, which is more than a bar and so on.

[jamesgrahame]

Steve - Fair point, there is more to it than the weight of the implement alone. I also don't yet have the confidence to use the shoulder quicky through a big range of motion. the sort of motion required to roll it up the chest and start pressing immediately.

The shoulder felt pretty good this morning after yesterday's workout. I have started stretching the left (injured) arm up my back, in a similar position to the one police use when they arrest you Judging by how tight it feels, I think this will be productive.

Did an unscheduled vulcan workout and tried to CCS and 20mm set for the first time in my life...and found it really cumbersome.
Will have to practice this a lot

ccs
R= lv 4 x 3 reps
L = lv 4 x 3 reps

20mm set
R=lv4x1, lv5x1
R=lv4x1, lv5x1

Failed level 6 with each hand

[Mike]

Hello James, I see you're rehabbing your shoulder, this vid from Dieselcrew's Smitty may be worth a watch: uk.youtube.com/watch?v=A0ONHZmsFec

[jamesgrahame]

Mike - Thanks for the tip. I only have dialup so I will have to try and view this at work tomorrow.


Felt bi-polar all weekend!

Strongman training in 23 degrees. ;D

Melbourne Storm thumped in the rugby league grand final by Manly.

Shoulder felt good after the Friday training. ;D

Knee feels dodgy and I am probably swapping one injury for another

keg bearhug and carry (turns every 25m)
64kg x 50m
64kg x 50m
95kg x 50m
95kg x 50m
105kg x 48m
105kg x 55m

farmers walk (turns every 25m)

Used the yellow ones. Easier to pickup but harder to keep hold of.

2x 50mx75kg
Knee started twinging so I stopped these. :cry:

axle
gave this a miss because of my knee.

110kg stone
5 loads on to a platform.

[jamesgrahame]

db bench press
8x40kg
8x40kg
5x40kg - Did not take enough rest

db shoulder press
3x10x25kg

2HP
Worked up to 10 singles with 69kg

chins/pullups
-managed 2 singles with the chins
-managed 3 pullups but never took any of them to the full hanging position.

slippery eel (without the eel)
3x60kg each hand
3x70kg each hand
3x70kg each hand

hang clean and military press
2x6x60kg - was shooting for 8's but never had it in me tonight.

pulldowns
10x40kg (neutral)
10x50kg (supinated)
10x50kg (pronated)
10x55kg (neutral)

iso supported row
10x65kg each hand
10x75kg each hand
10x80kg each hand


bodyweight
99.3kg...up 0.1kg from last weigh in So I went for a pee and then weighed 99.1kg ;D

[jamesgrahame]

vulcan ccs
R =level 5 x 1, 1, 1
L =level 5 x fail, fail, fail

vulcan 20mm
R= level 6 x 1, fail
L = level 5 x fail, 1

Find the whole CCS pretty awkward.

vulcan (bit narrower than CCS)
R= level6x 1, level7 fail 8mm
L= level5x 1, level6x2mm (a ba' hair!!)

IM#2.5
R = miss by 5mm
L = miss..bit better than parallel.

The IM gripper felt sooo light after the vulcan.

vulcan (again!)
with as much of a set as i could manage..maybe 2 cm narrower than CCS.

5 reps with each hand level 5

[jamesgrahame]

Lee Priest was at the gym tonight. I stared at him for a while, then wandered off feeling fatter , but taller ;D, than ever.

There must be a bodybuilding show this weekend and everyone was weighing in at the gym, as the owner runs the big bodybuilding shows. It is probably the Australian Bodybuilding Grand Prix.

military press from the racks
3x8x60kg Each set felt better than its predecessor.

DO axle
5x100kg
5x110kg
3x115kg -- too heavy for 5's
5x110kg
5x110kg

chins
3 reps
2 reps

All slow and shakey. The uninjured arm was dominating but it is still progress.

pullup
5 reps
4 reps

Bit better balance between arms then chins. Still not going all the way to the bottom.

iso pulldown machine
10x35kg each hand
10x45kg
8x45kg

Palms facing throughout..and each arm works independantly which was good for me.

shoulder rehab
Took Mikes advice (thanks!) and wathed the dieselcrew rehab vid.

10kgx 15 reps did 3 circuits of the following exercises.

DB shoulder retractions
DB shoulder protractions
posterior capsule stretch.


EZ bar curls
10x27kg
7x37kg
8x37kg
10x27kg

Struggling here. My injured left shoulder seems to rise 'early' and stay above the right shoulder throughout. Can't seem to keep it down, so dropped the weight. But even then...
Maybe I am imagining the imbalance...regardless, curls are sh*thouse right now.

bodyweight
99kg (down 0.1kg)

[jamesgrahame]

Still mainly resting the injured knee so took a 3 hour round trip to see a bloke selling atlas stones. Loaded the 80kg and 110kg, lapped the 130kg. They were ideal for me so I paid half and should get the 3 stones in about a month.

vulcan
Turns out I had misread the levels for the vulcan and having the springs on '3' at front and back is level7, not level6, so I have been recording things incorrectly.

level4 3 reps each hand
level5 1 rep each hand
level6 1 rep each hand

level7 R= 1rep
level7 L= fail by 3mm
level7 L= fail ..a lilttle narrower than parallel

level8 R= nowhere really..stuff up.

level7 L= 1rep L=10mm

level8 R= bit better than parallel
level7 L = bit better than parallel

[jamesgrahame]

A dodgy lunchtime sandich has left me feeling queasy and sent me to the toilet a few times. So
I decided on a backyeard workout - just in case!

overhead pressing
Axle worked up to 8x58kg

switched to log
8x55kg -- unloaded weight
8x65kg
8x65kg
8x65kg


Getting to use the log was a nice visual milestone in the shoulder rehab. Must be 2-3 months since I could use it.

2HP
3x54kg
64kgx2
69kgx1
74kgx1 -- took couple attempts to get it up
75.25kg --(pb)
75.75kg --(another pb)
76.25kg --(yet another pb...tempted to call David Horne and tell him his WR was in danger )
77kg -- fail. Off the ground but never got the height

keg loading on to platform
10x64kg
10x95kg

All steady work..no knee pain

shoulder rehab from dieselcrew
3x15x4kg in a circuit

incline db retractions
incline 'y's -- this caused a few twinges
db cuban press

stone load on to platform
5x110kg

TTK single thumb work
50x1.75kg each hand
50x2.25kg each hand
33x2.75kg right thumb to failure
28x2.75kg left thumb to failure.


The left shoulder feels a bit tight this morning but nothing to worry about I think.

[Paul Wood]

Nice pinching James.

[jamesgrahame]

Thanks. The numbers are slowly going up.

My only concern is that it is not on a europinch, as there are only two of them in Australia. Dave Stiff (gripmaniac) has one and Mikael Siversson has the other....and neither is selling

I have been using this...(scrolldown a bit)
www.aussiestrength.com/forums/viewtopic.php?f=3&t=457

The measurements are

Equipment: A seasoned 2 Hand Pinch Handle (50mm * 150mm * 5mm RHS – 250mm long), carabiner, Standard IM loading pin

Will probably switch to a pair of back-to-back 10's as I seem to have maxed out on this setup.