A temporary set back for the long road ahead

Cravez

Thought I would start up a journal. I used to post a Journal on TeamTest before receiving a shoulder Injury for almost a year. I’ve been back training only about now 5 weeks currently since the shoulder seems to be holding up ok. The nature of the Injury was Shoulder Bursitis & Torn Supraspinatus Tendon. At one point it was so bad enough that I couldn't even do a bodyweight push up without being in pain. At the moment almost everything seems grand but doing the odd bit of benching and positioning my arms for squatting seems to niggle it a bit.

Bit of background about me, 6'1 and have been lifting weights for a good number of years now, since I was about 17 years old (24 now) and been various weights through that time – Anywhere from 11 stone to 18 stone. Never done anything competitively but always been told I should try going for something so I may sometime in the future. I’m quite fond of doing bodyweight type exercises also so you will see alot of pull-ups, dips, muscle ups, ring work and other assortments thrown or mixed into the routine. You’ll probably also see lots of crazy random crap in here but I like doing my own thing.

Currently, I’m just 82kg leanish. I lost about 14-16lbs while I was injured over the past year. I wouldn’t mind getting back up to 90kg lean. I’ve put back on about 2kg’s since starting training again a month or so ago.

Some of my best lifts to date, all done raw (done at various times throughout lifting & different bodyweight for each):

Bench: 120kg

Squat: 160kg (ATG), 180kg (Parallel)

Deadlift: 230kg (conventional)

Pullups: Bodyweight + 62.5kg for 1 rep (was about 100kg bodyweight when done, Wide grip)

Olympic Ring Muscle-ups: 8 reps in a row. Done weighted for 1-2 reps with 15kg

Olympic Ring Dips: Bodyweight + 40kg for 1 rep

Standing Box Jump: 52 Inches

For the moment I don’t intend the journal to be very regular thing, at least until I can find my routine again. But I will try post when I can and we'll see how it goes.

Lets get the show on the road.

Cravez

Monday 19th of September 2011

Warm-up: Diesel Crew Shoulder routine & rehab exercies

A: Close Grip Bench Press: 40kg x 15, 60kg x 10, 70kg x 5, 80kg x 5, 85kg x 5, 90kg x 3, 100kg x 2

B: Pull-ups (2 Max Sets): Bodyweight x 18 reps,rest few minutes, Bodyweight x 16

C1: Plate Loaded Shoulder Press: 30kg per side x 12, 35kg per side x 12, 37.5kg per side x 10, 40kg perside x 7
C2: Facepulls: 130lbs x 12, 140lbs x 12, 150lbs x 12, 160lbs x 10

Dumbell Shrugs: 37.5kg Bells x 15, 50kg Bells x 10 x 2 sets

E: Fat Bar Curls: Bar (Probably 30kg?) x 12, Bar + 10kg x 8 x 3 sets

Slight bit of core work and then ran 2.5km on the Treadmill in approx 13 minutes

Strong enough session, shoulders are definitely getting stronger again and first time benching 2 plates a side in well over a year!

Cravez

Warm-up & Stretches to start

ATG Back Squat: 60kg x 15, 75kg x 5, 85kg x 3, 95kg x 3, 100kg x 3, 105kg x 3

RDL's: 80kg x 12, 100kg x 10, 120kg x 8, 130kg x 5

Step-ups (on 36" Pylo box I think): Holding 10kg Plates for 8 reps per leg for 3 sets

Core Complex: Consisted of weighted Overhead Crunches, Twists, Side Toe Touches & V-ups for 2 sets

This is my 5th Squat session since back training, my squat was been going up by 2.5kg (for 3 reps each max set) each week. I tried 105kg for 1 rep about 3 weeks ago and it was heavy, felt grand today though

Hanley

It's MINGIN' coming back eh?

I'm the same - getting cracking again after pretty much 8 months solid of only BJJ and some conditioning stuff.

Good luck with it

Cravez

Hanley wrote: »

It's MINGIN' coming back eh?

I'm the same - getting cracking again after pretty much 8 months solid of only BJJ and some conditioning stuff.

Good luck with it

Cheers man

Definitely the first week or two was absolute hell trying to get back into everything but the body is already adapting back into it and going grand again (hopefully!)

Cravez

Diesel Crew Shoulder Warmup Routine & Rehab exercises

Dips:
BW x 20

Wide Grip Pullups:
BW x 15
BW+15kg x 8
BW+20kg x 5
BW+25kg x 4
BW+30kg x 3
BW+35kg x 2

Inverted Hang into L-Seat Muscle Ups (Gym Rings):
4 sets of 2 reps

Face Pulls Supersetted with Inverted Hang Shrugs on Rings:
140lbs x 15 --> BW x 8
150lbs x 12 --> BW x 8
160lbs x 10 --> BW x 7
170lbs x 8 --> BW x 6

Dips on Gym Rings:
BW + 15kg x 8
BW + 20kg x 5
BW + 30kg x 3

Two Finger Chinups Supersetted with Fingertip Pushups:
BW x 5 Chinups --> BW x 8 Pushups
BW x 5 Chinups --> BW x 8 Pushups
BW x 5 Chinups --> BW x 8 Pushups

Wrist Pushups:
BW x 15
BW + 15kg x 12
BW + 20kg x 10

Finished off with a slight bit of core work.

This is one of the days I just usually do my own thing rather than a set plan/routine.

Cravez

Diesel Crew Warmup & Rehab Exercises

Close Grip Bench Press: 60kg x 20, 72.5kg x 8, 82.5kg x 5, 92.5kg x 3

Dips (2 sets of Max Reps, few minutes rest between sets): BW x 27 (PB - Reps), BW x 18

Wide Grip Pullups supersetted for Facepulls:
BW x 12 --> 140lbs x 15
BW x 10 --> 140lbs x 15
BW x 8 --> 140lbs x 15

Barbell Front & Reverse Shrugs:
(Front) - 100kg x 15 x 2 sets
(Reverse) - 100kg x 15 x 2 sets

Chinups supersetted for Cable Curls:
BW x 10 --> 130lbs x 12
BW x 10 --> 130lbs x 10
BW x 8 --> 130lbs x 10
BW x 8 --> 130lbs x 10

Some core work: Weighted Overhead Crunches, Twists, L-Seats and Side Crunches

Ran 1.5k < 8 Minutes on Treadmill

Shoulder has a bit of Tendonitis so going careful in terms of Direct Shoulder work, CBP wasn't as strong this week. Was going to go to the physio anyway soon so will do it sooner than was going to anticipate.

Cravez

Some Warm-up Exercises & Stretches

ATG Back Squats: 60kg x 15, 77.5kg x 5, 85kg x 3, 95kg x 3, 100kg x 5, 107.5kg x 3, 65kg x 15

Deadlifts (From a Deficit): 80kg x 8, 100kg x 6, 120kg x 5, 130kg x 5, 140kg x 4

GHR's (Possibly?): BW x 10, BW + 10kg x 10, BW + 20kg x 8, BW + 30kg x 5

Core Complex: 2 sets of Weighted Overhead Crunches, Twists, Side Crunches, Body Turns etc

Another 2.5kg increase for my max set of squats this week. An Extra 2 reps in the tank for the 100kg squat also. I much prefer doing Deadlifts from a Deficit, even if there is more ROM I personally find more comfortable pulling the bar from the floor this way.

Cravez

Rehab Exercises and Shoulder Routine for Warmup

Gym Ring Muscle-ups:
BW x 9 (PB - Reps)
BW + 10kg x 2
BW + 10kg x 2

Inverted Hang into L-Seat Muscle Up (Gym Rings):
BW x 2 reps for 5 sets

Tricep Dips:
BW + 20kg x 10
BW + 30kg x 5
BW + 40kg x 3

Wide Grip Pullups:
BW x 10
BW + 20kg x 5
BW + 30kg x 3 x 2 sets

Face Pulls:
160lbs x 12
170lbs x 10
170lbs x 10
170lbs x 10

Then did a bit of messing around on the rings like Tucked Front Lever Pull-ups, Core Work etc

Pretty damn happy with the extra rep PB on the Muscle-ups, next stop is 10.

Cravez

Had a Physio session on the shoulder today so left it mainly with Deadlifts.

Deadlifts:
60kg x 8
100kg x 6
140kg x 5
150kg x 3
160kg x 3
170kg x 3

Kettlebell Walking Lunges:
16kg Kettlebells x 50m distance
16kg Kettlebells x 25m distance
16kg Kettlebells x 25m distance
16kg Kettlebells x 25m distance

Farmer Walks (With the new proper Farmer Walk equipment):
71kg per hand for 30m walk
81kg per hand for 30m walk
81kg per hand for 30m walk
81kg per hand for 30m walk

Toe Calf Raises:
40kg per leg x 10 reps
40kg per leg x 10 reps
40kg per leg x 10 reps

Some Core work to finish

Cravez

Diesel Crew Warmup and Rehab Exercises

Wide Grip Pullups:
BW x 12
BW + 20kg x 5
BW + 30kg x 3
BW + 40kg x 2

Muscle-up into Dips (On rings):
BW x 10 dips
BW x 10 dips
BW x 8 dips

Seated Shoulder Press:
40kg x 8
50kg x 8
60kg x 5

Log Presses (each rep from ground to overhead press) Supersetted for Facepulls:
Log x 12 reps --> 180lbs x 10
Log x 12 reps --> 180lbs x 10
Log x 12 reps --> 180lbs x 8

Chin-ups supersetted for Cable Curls: 3 sets
Bar Dips supersetted for Tricep Pushdowns: 2 sets

Arms....exploded!

Cravez

Diesel Crew Shoulder Routine & Rehab Exercises for Warm up

Strict Military Barbell Presses: 40kg x 10, 50kg x 8, 55kg x 5, 60kg x 4, 65kg x 3, 65kg x 3

Close Grip Bench Press (2 sets of Max Reps, 4-5 minutes rest between sets):
60kg x 27
60kg x 18

V-Bar Cable Rows Supersetted for Facepulls:
110lbs x 12 --> 13 Plates x 10
130lbs x 10 --> 13 Plates x 10
130lbs x 10 --> 13 Plates x 10
130lbs x 8 --> 13 Plates x 10

Dumbell Shrugs:
32.5kg Dumbells x 15
40kg Dumbells x 12
40kg Dumbells x 12
55kg Dumbells x 8

Incline Curls:
17.5kg Dumbells x 12
17.5kg Dumbells x 10
17.5kg Dumbells x 10
17.5kg Dumbells x 10

Did 30 minutes of solid Boxing training afterwards, easily one of the most physically demanding things iv ever done. Felt great though!

Shoulders and Shoulder Pressing seems very solid at the moment. Even before the Injury my pressing was usually very sloppy.

Cravez

Dynamic Flexibility for Warm ups

ATG Back Squat:
60kg x 5, 80gkg x 3, 95kg x 2, 105kg x 2, 110kg x 3, 80kg x 10

RDL's:
80kg x 12
100kg x 10
140kg x 6
140kg x 6

Farmer Walks:
71kg per hand x 25m
91kg per hand x 25m
91kg per hand x 25m
91kg per hand x 30m
91kg per hand x 30m

Single Leg Toe Calf Raises:
BW x 12
BW + 20kg x 12
BW + 20kg x 12

Some Core to Finish

Strained my right Hip Flexor so was deciding on what to do with Squats (originally planned a 1RM tryout) but ended up working to a 110kg x 3 rep max set.

Cravez

Diesel Crew Shoulder Routine, Rehab Exercises & Gym Ring Complexes for Warmup

Wont go into specifics for todays session

Gym Ring Dips
Gym Ring Muscle Ups
Inverted Hang Shrugs on Gym Rings
Facepulls
Chinups supersetted with Fingertip Pushups supersetted for Wrist Pushups
Log Presses supersetted for Prowler Rope Pulls with 40kg

Cravez

ATG Back Squats:
60kg x 5
80kg x 3
90kg x 3
100kg x 3
105kg x 5
70kg x 12

Deadlifts:
100kg x 5
140kg x 3
160kg x 3
175kg x 3

GHR's:
BW x 10
BW + 10kg x 10
BW + 15kg x 10

Core Complex: Weighted Overhead Crunches --> Weighted Twists --> Side Toe Touches for 2 sets max.

Small bit of running to Finish

---

Had the flu last week (proper bed ridden flu) so haven't been able to train until today, thought I did better than I thought as a 2 rep increase for 105kg Squat and 5kg increase in Deadlift for 3 reps Max Set!

Cravez

Diesel Crew Shoulder routine & Rehab Exercises for Warm up

A: Flat Barbell Bench:
60kg x 10
70kg x 5
80kg x 5
90kg x 3 x 3

B: Criss Cross Chain Pushups (Max Reps - remove one chain, Max Reps - remove another etc)
2 Sets in total

C1: Single Arm Dumbell Rows:
47.5kg x 10 reps per arm x 2 sets
50kg x 8 reps per arm x 2 sets

C2: Seated Dumbell Powercleans:
8kg Dumbells x 10
10kg Dumbells x 10 x 3 sets

Seated Plate Loaded Shoulder Press:
40kg x 12
60kg x 10
70kg x 6
60kg x 6

E: Seated Incline Curls:
17.5kg Dumbells for Max Reps for 3 sets

Cravez

Rehab Exercises and Warmups to start

Gym Ring Muscle Ups
BW x 10 (PB!)
BW x 5
BW x 3 x 3

One Armed Dumbell Rows supersetted for Face Pulls
52.5kg x 6 per arm --> 130lbs x 15
52.5kg x 6 per arm --> 130lbs x 15
52.5kg x 6 per arm --> 130lbs x 15

Plate Loaded Shoulder Press
60kg x 10
70kg x 10
80kg x 5
80kg x 5

Weighted Chinups supersetted for Dumbell Shrugs
BW x 10 --> 57.5kg Dumbells x 8
BW + 10kg x 5 --> 57.5kg Dumbells x 8
BW + 20kg x 4 --> 57.5kg Dumbells x 8
BW + 20kg x 4 (no extra set of shrugs)

Bodyweight Dips Supersetted for Fingertip Pushups
3 sets of Max Reps for each

Core work Complex: Weighted Overhead Crunches --> Weighted Twists --> Side Toe Touches

Finished off with 2km run

---

Very happy with the muscle ups. A new rep Personal Best and may have possibly had another in the tank. Iv noticed that leaving longer periods of doing them receives better results so I possibly won't touch them again for another 2 weeks

Cravez

ATG Back Squats
60kg x 10
60kg x 10
70kg x 5
80kg x 3
90kg x 3
100kg x 3

RDL's
100kg x 10
120kg x 5
120kg x 5
120kg x 5

Reverse Hypers
BW x 10
BW x 10
BW x 10

Farmers Walk
71.5kg per hand x 60m walk
71.5kg per hand x 60m walk

---

Left it at that and simple. Thought id go easy this week before hammering back at it next week.

Cravez

Diesel Crew Warmup and Rehab Exercises to start

Strict Barbell Military Presses
Bar x 10
40kg x 8
50kg x 5
60kg x 3
62.5kg x 3

Gym Ring Muscle-up into Dips (first Rep Muscleup, then Dips)
BW x 16
BW + 10kg x 8
BW + 10kg x 5

Plate Loaded Shoulder Press (2 Max Sets)
40kg x 25
40kg x 18

Wide Grip Pullups
BW x 10 (Pause Rep at top for last rep)
BW + 10kg x 5 (Pause Rep at top for last rep)
BW + 20kg x 4 (Pause Rep at top for last rep)
BW + 30kg x 3 (Pause Rep at top for last rep)

Barbell Shrugs Supersetted for Gym Ring Complex (Inverted Hang --> Skin the Cat --> Front Lever Pulls)
100kg x 15 --> BW x 3
130kg x 10 --> BW x 3
130kg x 10 --> BW x 3

Chinups Supersetted for Tricep Pushdowns
BW x 12 --> 130lbs x 12
BW x 12 --> 140lbs x 10
BW x 10 --> 160lbs x 10

Core work to finish

Cravez

Diesel Crew Warmup and Rehab Exercises to start

A: Tricep Dips
BW x 16
BW + 20kg x 8
BW + 30kg x 4
BW + 30kg x 5 x 2 sets

B: Log Presses (35kg)
2 Sets of Max reps

C1: Single Arm Dumbell BOR's
47.5kg x 8 per arm
50kg x 6 per arm
50kg x 8 per arm
55kg x 6 per arm

C2: Seated Dumbell Powercleans
10kg Dumbells x 10
12.5kg Dumbells x 6
12.5kg Dumbells x 6
12.5kg Dumbells x 8

Dumbell Shrugs:
47.5kg Dumbells x 15
55kg Dumbells x 10 x 3 sets

E: Chinups straight into Cable Curls
BW x 10 --> 120lbs x 12
BW + 10kg x 5 --> 120lbs x 12
BW + 20kg x 5 --> 120lbs x 12

Some core and a 2km run to finish

----
Listening to Daft Punk at certain times during the workout sure as hell makes you lift more

G86

Michael Cravez wrote: »

B: Log Presses (35kg)

In RAW? If they've started getting in strongman equip I'm going to get very excited about going back... new toys to play with!

Cravez

G86 wrote: »

In RAW? If they've started getting in strongman equip I'm going to get very excited about going back... new toys to play with!

Yup a steel log press and two steel farmers walk equipment (each one is 31.5kg each)

Cravez

Deadlifts:
60kg x 10
100kg x 5
140kg x 3
160kg x 2
180kg x 1
190kg x 1
200kg x 1
210kg x 1 ... Awh yeah!
160kg x 5

Bulgarian Split Squats:
17.5kg Dumbells x 8 per leg
17.5kg Dumbells x 8 per leg

Walking Lunges:
BW x 50m Track of Lunges
BW x 50m Track of Lunges

GHR's:
BW x 20
BW + 15kg x 10
BW + 20kg x 10

Core Complex:
Hanging Leg Raises --> Side Bends --> Mountain Climbers --> Double Unders for 2 sets max

---

Honestly wasn't expecting a 210kg deadlift, It's been roughly my fourth deadlift session since comming back training

Cravez

Diesel Crew Shoulder Routine, Ring Complex and Rehab Exercises for warmup

Strict Barbell Military Presses
Bar x loads
50kg x 8
55kg x 6
55kg x 6
55kg x 6
55kg x 3

Wide Grip Pullups
BW x 10
BW + 20kg x 5
BW + 30kg x 4
BW + 35kg x 3
BW + 40kg x 2

Reverse Barbell Shrugs Supersetted for Side Lateral Raises
100kg x 15 --> 7.5kg Dumbells x 12
130kg x 10 --> 7.5kg Dumbells x 12
130kg x 10 --> 7.5kg Dumbells x 12
130kg x 10 --> 7.5kg Dumbells x 12

Gym Ring Muscleup Dips Supersetted for Rope Pullups
BW x 10 --> BW x 12
BW x 10 --> BW x 10
BW x 10 --> BW x 8

Wrist Pushups
BW x 15
BW x 10

Cravez

Diesel Crew Shoulder Routine & Rehab Exercises to start

A: Incline Dumbell Bench Press
20kg Dumbells x 12
30kg Dumbells x 8
35kg Dumbells x 6
40kg Dumbells x 5

B: Tricep Dips (2 Sets Max Reps)
BW x 26
BW x 15 (I think I should have rested a little longer)

C1: Single Arm Dumbell BOR's
45kg Dumbells x 10 per arm
45kg Dumbells x 10 per arm
45kg Dumbells x 10 per arm
55kg Dumbells x 8 per arm

C2: Facepulls
130lbs x 15
140lbs x 12
140lbs x 12
150lbs x 10

Dumbell Shrugs & Inverted Ring Shrugs
55kg Dumbells x 10
BW x 8 (Rings)
55kg Dumbells x 10
BW x 8 (Rings)

E: Chinups supersetted for Cable Curls
BW x 10 --> 130lbs x 12
BW + 10kg x 5 --> 130lbs x 10
BW + 10kg x 6 --> 130lbs x 10

Some Core and running to finish

Cravez

Diesel Crew Shoulder Routine & Warmups

Gym Ring Muscle-ups
BW x 11 (PB!)
BW x 5

L-Sit Wide Grip Pullups
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6

Plate Loaded Shoulder Press Supersetted for Facepulls
40kg x 12 --> 130lbs x 15
60kg x 10 --> 140lbs x 12
70kg x 10 --> 140lbs x 12
80kg x 8 --> 140lbs x 12
90kg x 6 --> 150lbs x 10

Dumbell Shrugs Supersetted for Fingertip Pushups
47.5kg Dumbells x 12 --> BW x 10
47.5kg Dumbells x 12 --> BW x 8
47.5kg Dumbells x 12 --> BW x 8

Chinups Supersetted for Tricep Dips
3 Sets of Max reps w/ Bodyweight

Finished off with slight bit of core and a run on the Treadmill

----
This weekend was Max Reps for Muscleups, the last couple of reps were real grinders but managed to get 11 reps. Shoulders felt alot stronger on the Plate Loaded Press, I wouldn't be too sure on the cross over to Barbell/Dumbell though. Otherwise Happy out

G86

Michael Cravez wrote: »

Diesel Crew Shoulder Routine & Warmups

Gym Ring Muscle-ups
BW x 11 (PB!)

2 more to go...

Cravez

Pullthroughs, Pistol Squats & Diesel Crew Shoulder Routine for Warmups

Paused ATG Back Squats:
60kg x 5
80kg x 3
100kg x 3
110kg x 2
115kg x 1
120kg x 1

L-Sit Gym Ring Muscleups
BW x 5
BW x 5
BW x 5

Slow Positive/Negative Muscleups
BW x 2
BW x 2

Chest Supported Rows Supersetted for Rear Delt Flyes
17.5kg Dumbells x 12 --> 7.5kg Dumbells x 10
22kg Dumbells x 10 --> 7.5kg Dumbells x 10
25kg Dumbells x 10 --> 7.5kg Dumbells x 10

Just finished off with Random stuff like Dips, Windshield Wipers, Chinups and progression One Armed Chins etc

Cravez

Diesel Crew Shoulder Routine for starts

A: Strict Barbell Military Presses
Bar x loads
50kg x 5
55kg x 5
60kg x 5
65kg x 3
70kg x 2

B: Chinups (2 sets of Max Reps)
BW x 22
BW x 18

C1: Cable V-Bar Rows
120lbs x 12
130lbs x 12
140lbs x 10
140lbs x 10

C2: Facepulls
130lbs x 15
130lbs x 15
140lbs x 12
140lbs x 12

Dumbell Shrugs
47.5kg Dumbells x 12
52.5kg Dumbells x 10
52.5kg Dumbells x 10
52.5kg Dumbells x 10

E: Cable Curls
130lbs x 12 --> One rep of Chinup Held at top for 10 Seconds
140lbs x 12 --> One rep of Chinup Held at top for 10 Seconds
150lbs x 10 --> One rep of Chinup Held at top for 10 Seconds

Finished off with a circuit of random stuff like Tyre Flips, Muscleups, Kettlebell Swings, Rope Slams, Pylo Box Jumps etc

Cravez

Dynamic Flexibility for Warmups

A1: ATG Back Squat
60kg x 5
60kg x 5
80kg x 5
90kg x 3
100kg x 3
105kg x 3

A2: Chinups
BW x 12
BW x 10
BW x 8
BW +10kg x 6
BW +10kg x 5
BW +10kg x 5

B1: Romanian Deadlift
60kg x 10
100kg x 8
100kg x 8

B2: Powerclean & Jerk
60kg x 5
60kg x 5
60kg x 5

C1: Slow Positive/Negative Muscle-ups
BW x 2
BW x 2

C2: Walking Lunges
BW x 40m Track
BW x 40m Track

Some Core to finish then did Running on the treadmill with Intervals of 10 Pushups & 20 Prisoner Squats

---

Just wanted to do a session with a tad bit more intensity today

Cravez

Been through the mills with my Immune system over the past two weeks, flu and everything. Managed to get a session in yesterday before Christmas but wasn't particularly a good one as was still feeling like sh!t

From what I can remember...

Deadlifts: 60kg x 10, 100kg x 5, 130kg x 5, 160kg x 2, 180kg x 3
Muscleups & Dips: 3 Sets
Cable Rows s/s with facepulls: 3 sets
Dumbell Shrugs with 37.5kg Dumbells: 3 sets
Chinups s/s with Tricep Pushdowns: 3 sets

Some Curls and Core work

Bleh!

Happy Christmas folks!