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My Training Journal
- Thread starter ExtraMile
- Start date
Ok i saw the doc he said it is a twist injury the only thing I can do if stay away from things that irritate it. He also said anything overhead should be avoided or swapped for machine version, and the same with anything that requires the back to stabilise the body. He also said to make sure my posture is right throughout the day, and to consider light swimming. He said some other stuff and did some tests but nothing dead important.
I have re-thought out my routine and changed it a bit but kept the same template, I had been doing it for 4 months and gotten a bit bored. So when I am 100% injury free I will be lifting like this, I will workout 3 days a week and cycle through these 4 workouts:
Deadlift Day:
Front Squat 3x8
Deadlift 1x3 1x6
Chins 3xBW
Kroc Rows 2x15-30
EZ Curls 2x20 1xRP
Weighted Hypers 2x10
Bench Day:
Comp. Grip Bench 1x3 1x8
Incline DB Press 3x6-8
Bent Over Row 4x8-12
CGBP 3x8
Skullcrushers -superset with- Pushdown 3x10-15
Squat Day:
Sumo Box Squat 1x3
Olympic StyleSquat 3x3
RDL 2x10-15
Leg Press 2x20
Weighted Abs 6x10-25
OHP Day:
One Arm DB Pushpress 1x5 1x12
Weighted Dips 2x6-9 1xBW
Upright Row 3x10
One Arm DB Snatch 3x3
Laterals 3x12-15
*seated calves will be done for 5 sets on mondays and fridays
**forearms will be worked once a week with a superset of seated barbell wrist curls and pinwheel curls, probably on wednesdays.
***doesnt include warmup sets
I have re-thought out my routine and changed it a bit but kept the same template, I had been doing it for 4 months and gotten a bit bored. So when I am 100% injury free I will be lifting like this, I will workout 3 days a week and cycle through these 4 workouts:
Deadlift Day:
Front Squat 3x8
Deadlift 1x3 1x6
Chins 3xBW
Kroc Rows 2x15-30
EZ Curls 2x20 1xRP
Weighted Hypers 2x10
Bench Day:
Comp. Grip Bench 1x3 1x8
Incline DB Press 3x6-8
Bent Over Row 4x8-12
CGBP 3x8
Skullcrushers -superset with- Pushdown 3x10-15
Squat Day:
Sumo Box Squat 1x3
Olympic StyleSquat 3x3
RDL 2x10-15
Leg Press 2x20
Weighted Abs 6x10-25
OHP Day:
One Arm DB Pushpress 1x5 1x12
Weighted Dips 2x6-9 1xBW
Upright Row 3x10
One Arm DB Snatch 3x3
Laterals 3x12-15
*seated calves will be done for 5 sets on mondays and fridays
**forearms will be worked once a week with a superset of seated barbell wrist curls and pinwheel curls, probably on wednesdays.
***doesnt include warmup sets
Last edited:
haha that's a great doctor!!!
lol you mean because thats pretty much what you said to me? haha
well he said he doesnt think it is serious but if it doesnt the next step is physiotherepy, and I to expect it to take another month or so to heal
what do you think to that routine?
lol you mean because thats pretty much what you said to me? haha
well he said he doesnt think it is serious but if it doesnt the next step is physiotherepy, and I to expect it to take another month or so to heal
what do you think to that routine?
Yeah that's why i said he is great, you will be fine i'm sure, that kind of pain used to happen to me.
JDid23
New member
is this in essence a full body workout or is it split so most shoulder exercises are on OHP day and stuff? OHP and squat day seem like shoulders/legs, but your first two days are a bit mixed. Is your main goal to just get your main lifts up?
suggestions
- do deadlift before front squat on deadlift day
- lower front squat reps (i think saibot made a post about doing more than 6 reps on front squats)
- do rows between flat bench and incline db bench.... if you're going to put the exercises like this i would personally do it that way
- why did you take out standing OHP for 1 arm push presses? just curious....
- and i know some people will talk badly of upright rows because of the stress on your rotator cuff, and there are definitely more effective exercises imo
-they are not intentionally full body workouts, they are one of the big 4 lifts, then some assistance/hypertrophy stuff, for example on OHP say I do my pushpresses, then weighted dips to work the chest/shoulders/tri's which all are used in overhead pressing, then I do snatches which is power/upperback/triceps again used for pushpressing, laterals for delts, uprigth rows for delts/upper back. But yes some of them turn into kind of fullbody because of the direct work.
-front squats before deadlifts for 2 reasons, 1. squats need work 2. I wouldnt be able to do them the otherway, my core and back would be too smoked from deads.
-if I cant cope with 8 rep front squats I will change to 4x6 instead of 3x8
-yeah bent over rows are meant to be inbetween benches, that was a typo
-switched to pushpress because strict press stalled and I havnt ever done pushpresses before
-i wanna try upright rows I did them alot as a noob and never had trouble, when I say alot i mean 2-4 times a week lol
Today-
Flat Bench
bar x 8
88 x 5
116 x 5
138 x 3
171 x 1
204 x 3 PR
154 x 10 feet on the bench PR
Incline DB Press
66's x 8 PR
66's x 6
66's x 6 + 1 with a small spot mid way through the rep only
Cable Crossover - wont count PR's as I never do this much...
25lbs in each arm x 15
25lbs in each arm x 12
25lbs in each arm x 9
Lying Rope Cable Skullcrusher - loved this!
35lbs x 12 PR
45lbs x 8 PR
50lbs x 6 PR
55lbs x 4 PR
35lbs x 12
Seated Calf Raise Machine
110 x 9 PR
90 x 13 PR
70 x 25 PR
fuckin sick workout! A little more BB style than what i usually do but fuck it, I felt strong on everything and loved it all like usual! lying rope skullcrusher is going to replace one arm floor press, and replace normal skullcrushers when I start my new routine! Thanks future for showing me these!
Im so hyped about my benchpress, Im still using a medium grip, only a little outside shoulder width so I cant wait till I swap to competition grip and watch my poundage jump up bwahahaha
Flat Bench
bar x 8
88 x 5
116 x 5
138 x 3
171 x 1
204 x 3 PR
154 x 10 feet on the bench PR
Incline DB Press
66's x 8 PR
66's x 6
66's x 6 + 1 with a small spot mid way through the rep only
Cable Crossover - wont count PR's as I never do this much...
25lbs in each arm x 15
25lbs in each arm x 12
25lbs in each arm x 9
Lying Rope Cable Skullcrusher - loved this!
35lbs x 12 PR
45lbs x 8 PR
50lbs x 6 PR
55lbs x 4 PR
35lbs x 12
Seated Calf Raise Machine
110 x 9 PR
90 x 13 PR
70 x 25 PR
fuckin sick workout! A little more BB style than what i usually do but fuck it, I felt strong on everything and loved it all like usual! lying rope skullcrusher is going to replace one arm floor press, and replace normal skullcrushers when I start my new routine! Thanks future for showing me these!
Im so hyped about my benchpress, Im still using a medium grip, only a little outside shoulder width so I cant wait till I swap to competition grip and watch my poundage jump up bwahahaha
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