Training Camp - KB's New Journal

[KillahBee]

I have been rehabbing and strengthening my rotator cuff after tearing it a while back. I feel that I am recovered to the point that I can finally begin eating heavy and lifting heavy. My bench and OHP are the two weak points cause of the shoulder, so I will be looking to get back to respectability with those lifts.
I have worked on a bulking eating plan and have started to eat big. I also decided that a 5x5 will work well for me right now. I need to get bigger and stronger and I think 5x5 is best for me right now. Plus, it is pretty simple and that's key cause work is about to get CRAZY again with the US Open coming in the end of August.

5x5:

M - Chest/Calves
Rot cuff:
External rotation:
10x15
Internal rotation:
10x15

Flat bench:
5x5

Iso machine Incline Chest press:
2x8-10

Incline DB fly:
2x8-10

Calf raise:
2x15 (alternate seated and standing weekly)

Crunch machine:
2x15

Hanging leg raise:
2x15

T - Back/Shldrs:
Rot cuff:
Internal rotation:
10x15

Subscap:
10x15

Deadlifts:
5x5

BO BB Rows:
2x8-10

Shrugs / Pulldown (alternate weekly)
2x8-10

ISO OHP machine:
5x5

BO side lats:
2x8-10

Crucifix hold (DB's):
2 sets of front hold, 2 sets side hold (timed)

W - OFF

Th - Arms
Rot cuff:
Internal rotation:
10x15
Subscap:
10x15

Close grip bench:
5x5

Cable ext:
2x8-10

Pushdowns:
2x8-10

BB curls:
5x5

Incline DB curls:
2x8-10

Hammer curls:
2x8-10

Cable crunch:
2x12

Needsize's ab routine:
4x5

F - Legs
Rot cuff:
Subscap:
10x15

Squats:
5x5

Zercher squats:
2x8-10

SLGM:
2x8-10

That's how it's looking. I messed around with it this week to see what numbers I should start at. I think this will help get my bench back to decency, since it will not kill my shoulder, but will still strengthen it slowly with the added 5 pounds weekly. The only thing I need to experiment with is the ISO OHP machine. I tried it for the first time last week and it definitely bothered my shoulder a bit (more the bicep tendons), so I may try military presses, since I found out I was wrong - my gym does have the racks where you can load the bar in front of you, which was my main concern.

Now it's time to eat and lift like a fucking animal. Supps - creatine.

 

[BOOEY]

Looks good: Tear it up bitch!!!

 

[KillahBee]

Monday - Chest / Calves 177lbs

External rot:
10x15
Internal rot:
10x15

Flat bench:
85x5
85x5
85x5
85x5
85x5

Man it sucks to lift such little weight, not to mention the fact it still bothers my shoulder. Nonetheless, I think increasing the weight by 5 lbs each week is a good way for me to get back in the game.

Iso Ch Press:
30x10
30x10

Incline DB fly:
15x10
15x10

Seated calf raise:
80x15
90x15

Crunch mach:
120x15
120x50

Hanging leg raises:
BWx15
BWx15

SHoulder/arm hurtin towards the end, but feels pretty good thruout the rest of the day (an improvement over how it was months ago).

 

[KillahBee]

Tuesday Back/ Shldrs

Deadlifts:
155x5
155x5
155x5
155x5
155x5

BO BB Rows
75x10
95x10

Pulldowns:
60x10
60x10

BB military press:
45x5
45x5
45x5
45x5
45x5

I have been using the ISO OHP machine for my shoulders 5x5 movement, but I decided today that it is shite and I feel it much more in my chest (especially since I do Chest on Mondays). So, I decided to give the BB military press a whirl, since the rack at my gym allows you to set the bar in front of you. This is the first time I have done these since my injury, so, much like the bench press, I will have to start super light and build up my strength. SHoulder felt fine at the end of the workout.

BO side lats:
20x10
20x10

Crucifix hold:
front:
10x15 seconds
10x15 seconds

side:
10x15 seconds
10x15 seconds

Everybody should end their shoulder workouts with these. It will surprise you how light weight you use yet how it still burns your friggin delts - feels great.

Note:
Shoulder feeling alright today, definitely not bothering me as much as after chest day.
I think I may start coming in on Saturdays and doing some fun work. I hate being out of the gym for the whole weekend. I know I need the rest, but I also do not have time for some things I would like to do when I workout in the morning. I am thinking of just coming in and doing some grip work, maybe some power cleans, and I would really like to mess around with the move found on this site http://dieselcrew.com/Videos.html . it's a video called "Cobras", about 5th or 6th one down. I can't get it to work on my comp, but I have seen it and for some reason am obsessed with it.

 

[BOOEY]

Prolly a good idea for a day of misc work. I may have to do that as well, b/c I just never get around to doing grip work, etc on workout days.

 

[KillahBee]

Prolly a good idea for a day of misc work. I may have to do that as well, b/c I just never get around to doing grip work, etc on workout days.

definitely - and I like grip work too.

 

[tuc biscuit]

ever heard of biggerfasterstronger? there is a link in crak's sticky up top, it is working well for me

 

[KillahBee]

ever heard of biggerfasterstronger? there is a link in crak's sticky up top, it is working well for me

Vaguely, I'll check it out.

 

[ChinkNasty]

check out the BFS program...coach had us on that every off-season and I can tell you right now that its one of the most effective programs around...esepcially if you're just starting to lift...or in your case, recovering from a relatively debilitating injury

 

[Smurfy]

Killah good luck with your lifting. I know shoulder rehab and stuff can be unbelievably frustrating. Keep on keepin on!