Pull up, pull down, stand tall

Scuba Ste

I said Oh Oh.
How I wish.

I'm gonna use this log to log my rehab and then hopefully my actual workouts.
I've been having the same shoulder problems for the best part of a year now that I aint been too successful with.

Here's the plan atm.

M/W/F
Press ups x 3 sets (sometimes on ball)
Inverted rows x3 sets (sometimes on rings)

Tu/Th
Prone Y's
Sometimes YTWL
Some external rotation work

For about a month I did scap pushups and scap pullups/pulldowns and some YTWL's.

The goal with the press ups is that I can barely do 20ish without feeling like getting sick so I should be able for more. With teh rows, my rowing strength is crap so If I can get 3x20 or so I figure I'm heading in the right direction and they should help with shoulder stability. I also do a set or 2 of scap pushups every other day.

Next week I'll start some light incline pressing (about 5/7kg) for 10-12 reps. Starting at one set and adding sets and weight as I progress. I'll start scap pulldowns again and maybe light full pulldowns. After I get somewhere with the inclines and if I'm not getting any pain, I'll move onto overhead presses again with really light weight and add as I go.

Today 20/8/10

Press ups
3x18

Rows
3x15

Yesterday
Prone Y
2.5kg 4x10

That's where I'm at atm.

I'm also doing some squatting and cleans and stuff.

Last week

Worked up to 70 kg cleans for 3x1
50kg 3x3

Back Squat
110kg 3x3

GM
65kg 3x8

Short term goal is to get healthy shoulders again and get into the weightlifting proper.
All going well end of year I'd like snatch 60-70kg, c&j 85-90kg and bench 100kg we'll see, atm I'd take snatching 20kg.

Scuba Ste

Monday 23/8/10

Incline Db press
7kg 3x10

later

Press ups
2x20, 1x15

Inverted row (on bar)
3x15

exciting stuff.

Scuba Ste

Thursday 26/8/10

Incline Db Press
7kg 3x10

Scap pullups (on rings with feet elevated)
3x15

Back Squat
100 1x5

GM
50kg 1x6

Clean
50kg 2x3

Working hard and late this week. Just about time to workout.

Scuba Ste

Saturday 28/8/10

Row (on rings)
3x17

Press up
3x20

Rows were ok. Press ups had me gassed.

Scuba Ste

Monday 30/8/10

YTWL
2.5kg 3 reps

Scap pullups (on rings feet elevated)
1x17, 2x15

Incline press
9kg 3x12

Scap pushups
1x30

Pullups fatigued quick enough, meant to do 3x17 though. oops.

Strict on the incline. Retracted scapula through most of it and protraction at the top. I do the same for press ups, might be why they're so hard. Uncomfortable to do on the bench though. I think i did 9kg last week too, mixed up my db weights. Grand though. 11.5 next.

Haven't done scap pushups in while, 30 was ok.

Felt a bit of pain during the week, hopefully it's nothing. Shoulder injuries are great for paranoia.

Scuba Ste

Tuesday 31/8/10

Snatch bar work- OH squat, drops, balance, jumps

Hang Snatch
worked up to 50kg for 3 singles I think, missed one.

Hang Clean
worked up to 90kg for a single then 80kg for double.

Trained out in East Coast Barbell, savage place, great atmosphere.

90kg Clean was rough, all over the place. Nice PR though. Snatch PR too.

Shoulders grand today too which is always nice.

Scuba Ste

Monday 6/9/10

Prone Y

2kg 2x8

Incline Bench
9kg 3x12

Scap Pull ups
3x15 (feet elevated)

Been sick all week, just picking up where I left off last week.

Scuba Ste

Wednesday 8/9/10

Band Pull Aparts
1 set of 10 horizontal and vertical

Inverted Rows
3x15

Scap Pushups
15,20,20.

Scuba Ste

Thursday 9/9/10

Glute and Shoulder Activation
Some Hip Mobility work

Some Bar Work
Cleans
60kg 2x3
70kg 2x3

Squat
60kg 1x5
80kg 1x3
90kg 1x2
100kg 1x3

Such a drop off in strength.

Scuba Ste

Friday 10/9/10

Scap Pullup
2x20, 1x15

Incline Press + Protraction
11.5kg 3x12

Still a bit sick and feeling tired. Only meant to do 3x8 on the incline, ah well. Its too uncomfortable trying to keep tight and the protract and re tighten so I just did 12 reps tight and then on the last rep I push the shoulders through and did 12 more reps. Good idea, bad idea, I don't know.

Pullups were toughish, when i can get 3x20 I'll start doing full scap pullups at lower reps.

Scuba Ste

Sunday 12/9/10

Deadlilft
50kg 1x5
70kg 1x3
90kg 1x2
110kg 1x1
120kg 1x3
100kg 1x8

GM
30kg 2x8
50kg 2x8

Face Pull
P2 2x12
P3 2x8

Just to see where my deadlift was. Every rep at 120 was different. Its been a while. Easy enough though.

Scuba Ste

Monday 13/9/10

Inverted row on rings

2x20, 1x15

Scap Pushups

3x20

Keep doing the scap pushups for a while, feet up next time.

Scuba Ste

Tuesday 14/9/10

Prehab warm up, glute and shoulder activation.

Box jumps
two boxes and two 25's (about 30")
3x3

Snatch bar work x lots

Hang snatch
Few sets at 40 kg
up to 45kg for a few misses

Clean
40kg 1x2
50kg 1x2
60kg 1x2
70kg 4x2

Squat
20kg 1x5
60kg 1x4
80kg 1x2
90kg 1x1
100kg 3x5

Flexibility work.

In ECB again good session, not too heavy. Laid off the snatches cos my shoulder still aint right, missed one behind, not nice. Did a box jump again at the end with 2 20's added on, fun.

I'll start light pressing today.

Scuba Ste

Wednesday 15/9/10

Shoulder activation
some Y's and scap pushups

Scap Pullup feet elevated
3x20

OH Press
7kg 3x10

Pullups were hard but I just wanted to get them done, Ill move onto full scap pullups and then normal pullups at some stage.

Next time I'm in the gym I want to do some sets of Y's.

Scuba Ste

Friday 17/9/10

Glute activation warm up

P Cleans
40kg 1x3
50kg 1x3
60kg 1x3
70kg 1x1
75kg 1x1 (might have been 2)

Deadlift
61kg 1x5
80kg 1x3
100kg 1x2
110kg 1x1
125kg 2x3

Later that evening...

Y's
4kg 4x5

Forgot about scap push ups and rows, I was getting ready to go to Tipp.

P cleans were easy enough, PR was 70kg, 75 wasn't pretty but easy enough.

Deads were ok, knees aren't feeling great though, I'll drop back this week and work back up.

Scuba Ste

Monday 20/9/10

Shoulder activation
Band pull aparts
YTWL

OH Db Press
9kg 3x8

Scap Pullups 3x8


This stuff is starting to do my head if I'm honest. Ill keep it going till I can press 20kg dumbells.

Scuba Ste

Wednesday 22/9/10

Shoulder warm up
YTWL
Band pull aparts

Scap Pushups (feet Elevated)
3x10

Inverted row on rings
3x10

Pushups were easy, rows were tough enough on the last few reps. I'm rowing from a lower position now, I'm about parallel at the top, feet on the bench.

Thursday 23/9/10

Shoulder warm up

Prone Y
4kg 2x8, 1x5

Standing Ext Rotations
4kg 3x15

Side Lying Lat raises
2.5 kg 3x12

Some reverse flys to finish.

Y's were tough, too tough, should be going for quality not quantity.

Scuba Ste

Monday 27/9/10

Glute activation and mobility warm up

Clean
40kg 1x3
50kg 1x3
60kg 1x3
70kg 3x3

Front Squat
50kg 1x5
65kg 1x3
80kg 3x3

Wednesday 29/9/10

Squat
20kg 2x8
40kg 1x5
60kg 1x3
80kg 1x2
90kg 1x1
100kg 3x5

Good Morning
20kg 1x8
30kg 1x5
40kg 1x5
50kg 3x5

Shoulder warm up
Band Pull aparts.
YTWL 2.5kg 1x5

Scap pushups Feet on bench
3x12

Inverted row on rings feet on bench
3x12

Delightful.

Scuba Ste

Friday 1/10/10

Glute Warm up

Power Clean

40kg 1x3
50kg 1x3
60kg 1x3
70kg 3x1
Full Clean 70kg 2x2

Deadlift
60kg 1x5
90kg 1x3
110kg 1x2
125kg 2x1
135kg 1x1
140kg 1x1 PR 2XBW
110kg 1x5

Face Pulls
Plate 1 1x15
P2 2x12

Shoulder warm up
band pull aparts
horizonatal and vertical 1x15 each

Db OH press
11kg 3x5

Scap pull ups
3x12

Happy with the deads, it was easy enough too. Hook grip, which never felt like failing, on to 170 now.

Scuba Ste

Wednesday 13/10/10

Hang Snatch
20kg 3x2
30kg 2x1
40kg1x1

Clean
40kg 2x1
50kg 2x1
60kg 1x1
70kg 2x1
80kg 1x1
90kg 2x0
70kg 1x2

Havent done much in the last week in terms of rehab or actual training. Last night was the first night that DCU Weightlifting club got started for the year, we have nice set up and it was great to do some actual lifting.

90kg was disappointing but I hadn't eaten much all day. First time trying to max in ages.

Ill do some rehab today aswell.

Scuba Ste

Haven't logged in a while, training is only starting to get decent now anyway. Logging this week so I remember where I am.

Monday 1/11/10

Mobility warm up

Bar work
OH squat, Drops, Hang snatc, first pull.

Snatch
30kg 2x2
35kg 1x2
40kg 1x2
45kg 1x2
50kg 1x2
55kg 4x2 PR missed last rep.

Squat
50kg 1x8
70kg 1x3
90kg 1x2
110kg 3x3

Noice snatch PR, only got 50kg x1 last week.

Thursday

Mobility warm up and glute activation

Bar work
OH squat, Drops, Hangs, First pull.

Snatch
30kg 2x2
35kg 2x2
40kg 5x2

Clean
40kg 1x3
50kg 1x2
60kg 1x2
70kg 5x2,1x1

Deadlift
70kg 1x5
90kg 1x3
110kg 1x2
130kg 1x1
145kg 1x1 PR
160kg 1x1 PR

Last night was good, snatches were all easy and solid as they should be.

Cleans were mostly power cleans but solid enough if hard at times, last rep was actually the easiest when I tried to get under it faster.

Deadlifts stole the show, it's nice to get a 20kg PR after about a month of no DLing. Might have to find the 170 thread soon enough. All the DLs done with a clean hook grip.

Shoulders been feeling ok recently, still doing lots of rows and scap work. Dare I jerk soon. Also hoping to go to Jordanstown next Sat if this week goes ok. Might just go to snatch if I can't jerk.

Scuba Ste

Monday 8/11/10

Mobility warm up

Ankle mobilisation
Ankle circles
Leg swings
Leg sweeps
Arm swings
Elbow circles
Wrist circles
Wrist flexion

Snatch work
OH squats, drops, hangs, first pull 2-3x3

Snatch
30kg 1x2
35kg 2x2
40kg 1x2
45kg 1x2
50kg 4x2

Jerk work
Dips, catches, split jerk

2 Front squats + 1 Jerk
40kg 1x1
45kg 1x1
50kg 2x1

Front Squat
50kg 1x3
60kg 1x3
70kg 1x3
80kg 4x3


Nice session, snatches were mostly solid.

Didn't do too much on the jerks, I'm a long way from solid on them though, shoulders still not 100% and fronts were decently heavy.

Scuba Ste

Wednesday 10/11/10

Mobility warm up

Snatch work

Snatch
30kg 1x2
35kg 1x2
40kg 1x2
45kg 2x2
50kg 4x2

Clean work
Front squats, hangs, first pull

Cleans
40kg 1x2
50kg 1x5
55kg 1x2
60kg 4x2

Front Squat

40kg 1x3
50kg 1x3
70kg 1x3
90kg 1x3
100kg 1x3

Missed a few snatches at 50 but they got better as the sets went on, I'm gonna take it slower on the first pull.

Cleans were fairly easy tbh but I keep cutting cutting short my hip extension so worked on that.

Was short on time trying to get home to watch the derby so went for a top triple, 100 is a nice number to finish on for a triple. I took part in a demo earlier for the college sports expo which along with college work and stuff has a little drained. Some kip and decent food tomorrow should have me a bit fresher.

Some more snatches tomorrow and then Jordanstown on Saturday. Can't wait.

Also want to start doing some glute and shoulder activation more often.

Scuba Ste

Saturday 13/11/10

NI Open Jordanstown

Snatch
52kg
56kg
59kg miss

C&J
45kg
52kg
58kg

Fairly happy with how I did, 56/58 are technically PR's, great experience and hopefully first of many. Missed the 59 in front again, probably not extending fully. Have to get my shoulder sorted though soon. The set up is great up there, really is an example of what every high performance gym should have. 7 platforms with bars and plates for each one.


Monday 15/11/10

Mobility warm up

Snatch work

Snatch
30kg 2x2
35kg 2x2
40kg 1x2
45kg 1x2
50kg 4x2

Jerk work

2 Cleans + 1 Jerk
40kg 1x2
45kg 4x2

Squat
20kg 1x5
40kg 1x3
50kg 1x3
65kg 1x3
80kg 1x3
90kg 1x3
100kg 2x5

Fairly shattered. Everything was hard, I won't be training again until Thursday so I should be grand by then.

Scuba Ste

Trained all last week but didn't log as I've just been too busy.

Highlights :rolleyes:

52kg 4x2 snatch still
85kg 4x2 Clean, not bad
85kg 4x3 Front Squat
50kg 5x2 C&J

Also joined Informed Performance to hopefully fix my shoulder, going well so far.

Monday 29/11/10

Morning

IP Mobility Warm Up x3

Band work - Red Band x3
10 Horizontal Pull aparts, 5 open, 5 closed
10 Vertical Pull aparts
10 Dislocates

Shoulder circuit x4
10 Scap Pushups
10 Scap Pullups
10 Scap Rows
10 Inverted Shrugs

YTW x3
2.5kg x3 open, 3 closed
with
Green Band shoulder flexion thing
2x15

Then some conditioning, yay.

Prowler push in 10'
+70kg x15ish pushes up and back

15' block
10 Prisoner Squats
10 Pushups
10 Green Band Pullups
6 rounds

then after a long break another prowler block
12 pushes

The prowler is a bollox, but I reckon I could do with some decent conditioning, I think >10 rounds is ok. Not so happy with bodyweight block but I've done fcuk all upper body stuff in ages, the push ups were hard but he pullups were impossible.

That evening
Mobility work

Snatch Work
Snatch
30kg 1x2
35kg 1x2
40kg 1x2
43kg 1x2
47kg 1x2
50kg 1x2
53kg 4x2 1 miss

Jerk Work
2 Front Squat + 1 Jerk
30kg 1x2
35kg 1x2
40kg 1x2
45kg 1x2
50kg 1x2
55kg 4x2

Front Squat
50kg 1x3
60kg 1x3
75kg 1x3
82kg 1x1
90kg 3x3

Trying twice in a day to prove I'm a badass :cool:

I was a little tired tbh. Still, happy to get 7/8 snatches. I'd love to snatch 60 in Hercs in a couple of weeks.

I was a little faster off the floor, Harry said I was too slow and speed things up a little and he reckoned it improved my extension so good there and they felt a little better. I'd been going slow to make sure I was in a good position but it seems to be ok now. Have to stop stamping too, don't know where it came from but I make a lot of noise with my feet.

Shoulders a little off now but way better than it has been and after way more work than it's been used to. I can finally jerk more than I snatch.

No training tonight cos the snow closed down the college. It looks nice from inside but it's really useless unless it's in the Alps and you've got ski's.

Scuba Ste

Monday 6/11/10 DCUWC

Snatch Work

Snatch
30kg 1x2
35kg 1x2
40kg 1x2
45kg 1x2
48kg 1x2
51kg 1x2
53kg 4x2 1 miss

Clean Work

Clean
40kg 1x2
50kg 1x2
60kg 1x2
67kg 1x2
75kg 1x2
80kg 1x1
85kg 4x2 1 miss


In and out fairly quick and happy enough.

Haven't trained since Monday due to the weather. A week off makes all the difference, the cleans were handy enough, missed the last one mostly due to lack of concentration.

It's snowing again now though.

Scuba Ste

Tuesday 7/11/10 IP

Mobility warm up

One leg prowler push 70kg + 60 sec plank x5

Box Squat
20kg 2x8
40kg 1x5
60kg 1x5
70kg 1x3
75kg 1x3
80kg 1x3
85kg 1x3
90kg 1x3
95kg 1x3
100kg 1x3
105kg 1x3

GHR
5x10

KB Russian Twist
16kg 3x10 each side

Chins
BW 2x8
5kg 4x5, 1x4

Shoulder Rehab
Green band thing 5x10
+
YTW's 2,5kg 3 open, 3 closed x10

All good. Squats were handy enough, haven't done box squats before. Haven't done chins in an age, more upper body work is welcome.

It was long session and I'm tired enough now. It's always nice to come home after a long training session to find youv'e been fcuked by the government for the foreseeable future. Happy days.

Scuba Ste

Wednesday 8/12/10

Mobility Warm up

Snatch Work

Snatch
30kg 1x2
40kg 1x2
44kg 1x2
47kg 2x2 miss 2

Power Snatch
40kg 1x2
43kg 1x2
46kg 4x2

Front Squat
20kg 1x8
40kg 1x3
60kg 1x3
75kg 1x3
80kg 1x1
90kg 4x3

YTW's
2kg 3 open 3 closed

OH Press
5kg DB 2x8
20kg 1x5
25kg 1x5
30kg 3x5

Don't know what happened with the snatches 47kg is light. Lost the second rep of each set first behind, then forward. Just didn't feel good. Harry reckoned it's my hip extension. Did some power snatches to work on that, they easy enough if a little unfamiliar.

The rest was fairly standard, hopefully I'll be able to progress with the press now.

Scuba Ste

Thursday 9/12/10 Informed Performance

IP warm up x3
X band Walks x10
Scap push ups x10
hurdle over unders x10
band face pulls x10
hurdle step overs x10
scap inverted rows x10
quad/hamstring walks x10


Red Band circuit x1
Shoulder circuit x2

Snatch work
Snatch
30kg 1x2 Hang
35kg 1x2 Hang
40kg 1x2
45kg 1x2
48kg 1x2
50kg 1x2
53kg 1x2
55kg 1x2
57kg 1x2 PR
59kg 1x2 PR
61kg 1x2 PR

Jerk Work
Clean Work
C&J
40kg 1x2
45kg 1x2
50kg 1x2
55kg 1x2
60kg 4x2

YTW's
2.5kg 5x3 open, 3 closed

Back Squat
20kg 1x5
40kg 1x3
60kg 1x3
80kg 1x3
100kg 1x3
110kg 3x3

Yeah. Happy with the snatches, was only going to go fro 55 4x2, but because of last night I just felt like going for something. 61 was fine, I feel like I could have gone higher but I'll hopefully have more on Saturday in the Hercules Club Champs.

Jerks weren't so hot. They all went up easy enough but they all felt sloppy, no pressouts or anything so I'll take them.PR of sorts, the most I've jerked is 58 at the NI Open I haven't been able to do much Jerk work so hopefully with time and more rehab I'll get a decent jerk.

Have some mad upper back DOMS now though, anything without my arms by my side is ouch city. Those romboids and lower traps must be finally doing some work. Rest now til Saturday.

Scuba Ste

Monday 10/1/11

IP warm up x3
Thoracic foam rolling

Oly Squat
105kg 5x3

Single Leg Deadlift
20kg 1x8
24kg 2x8

Db Twist
20kg 1x10, 2x12

Chin ups
+5kg 5x5

Shoulder Stabilisation with feet on rings
5x60s on/off

45 back extension
red band 3x15

Db clean with fat gripz
7.5kg 5x10

Some foam rolling

I think this was only the third or fourth session I've done since the one above. Shoulder sh1tness, snow and chest infections all playing their part. And no snatches or C&J for the moment.

Surprised to get all the chin ups, was expecting 3 sets max so happy days.

The shoulder stabilisation thing is a pure b@stard to do. I thought the prowler was bad but I hate this more now. 2 mins were good and it just deteriorates from there, taking each minute as 20s on, 20s off, 20 on again if that.

Everything else was ok. Db cleans were nice, felt more like deceleration than I'd done them before with lots of nice shoulder cracking to accompany it.

Nice to be back training though.

Scuba Ste

Tuesday 11/1/11

IP Warm Up x 2

C1

Prowler push
70kg 12 in 10mins

WB1
30'' box jumps x5
10kg Floor press x10
15kg Unsupported row x10
10 rounds in 10 mins

Prowler push
70kh 10 in 10 mins

WB2
36kg Potato sack squat x10
35kg Swiss bar bench x10
Grey Band Pull ups x10
9/10 rounds in 10 mins

First prowler block destroyed me,tried going every 45s or so, second was ok, I went every min and had 15-20 secs rest in between pushes. I think I could have gone for 12 and not been as wrecked as the first one.

First work block wasn't bad, I probably could have pushed it a bit, weights were light, still a bit wary of the shoulders.

Second one was tougher, pull ups are toughest me but I'll go to the green band next week.

Rest was way more than 5 mins for everything except the last one. Something to work towards.

Form weightlifting to conditioning. Yes.