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Training log

Parabellum

Parabellum

New member
I have a thread on the powerlifting board with benching and I wanted to add my other training too: http://boards.elitefitness.com/forum/showthread.php?s=&threadid=240138

9/30/03 Raw bench day-----------**** I think I should Have taken this day off****----------
bx5
135x5
185x3
225x3
275x3
315x1
355x1
395x0

Skipped boards today, tri's sore from Sunday.

Reveerse Pec Deck
120x8
140x8
150x6

Hammer Machine, Front Military Press
90x6
180x6
270x6
320x2

Incline press
135x5
225x5


10/02/03 Deadlift Day **** Been a long time in the comming since I hurt my lwr back****

warm up
135x5
185x4
225x3
275x3
315x3

work sets 75% of projected max
375x2
375x2

Speed sets 60% of projected max
300x1 too heavy
225x3
225x3
225x3
225x3
225x3

Stiff deads ----lwr back getting pretty tight----
bx8
135x8

Barbell Rows
135x6
225x6

Pulldowns (Underhand)
140x8
170x6
250x3

Arched Back GM
135x8
135x8

Reverse Pec Deck
10x8
120x8
140x8

Hammer Curls
40*8
50*8
60*6

Barbel curls
bx8
135x2
95x8
bx8

I was all over the place just seeing how everything feels.


10/04/03 CLose Grip Day (Shirt day, but I don't have one yet)

DB Press - fooling around-
80x6
120x6
150x0

Close grip
bx10
135x3
185x3
225x3
275x3
315x2 -lost strenght in this movement-

4 Board press (I brought my grip in on this)
315x3
335x3
365x2
385x1
405x0
405x2 wider grip
425x1 wider grip

3 Board Press ( brought grip in on this also)
315x3
335x3
355x1
365x0

Rack lockouts narrower grip
315x3
365x3
405x1
425x1
455x0
455x0 wider grip

Rev. Pec Deck
120*8
150*8

Tri Ext to chin
bx8
95x8
135x6

Machine Shrugs
270*10
320*8
320*8


I'm getting ready for a local raw bench press comp on Nov 22nd.

Next Saturday I'll be over at Nazareth Barbell for a bench press seminar, should be a great experience. Now we'll see how screwed up I am and how to fix it. :)
 
Last edited:
10/05/03 Squat Day

Bx12
135x12
225x12
315x12

Good Mornings
bx8
135x5
185x3
225x3
245x2

SLDL
bx6
135x6
225x6
275x6

Shoulder Press (hammer)
90x8
180x8
270x6

Preacher curls
45x8
70x8
90x6
 
10/07/03 Raw Bench Day

Raw Bench Press Index finger on ring
b x 10
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
355 x 3
365 x 2 << huh
335 x 5

My right arm is falling behind whe nteh weight starts to get heavy, this has been happening for a few weeks now.
How do I fix that?

3 Board Press Pinky on ring ( I used a wider grip last month)
315 x 3
335 x 3
355 x 3
365 x 3
375 x 1
385 x 1
395 x 1
405 x 1

2 Board Press Pinky on ring ( I used a wider grip last month)

315 x 3
335 x 1
355 x 1
365 x 1
385 x 1
395 x 0

Going to NAz Bar this Saturday :)
 
I went over for their MM seminar.

I was a little late, my uhmm internal navagational system was a little screwy. ;)

Let me start off by saying that Deb and Mike are really nice people and so very helpfull.

My workout for the day. I was very excited to be there and I can't remeber exact sets and numbers.

Close Grip bench press
135 x 5
225 x 3
275 x 3
315 x 3

Shirt Press ( Deb let me use a shirt a Karins DD and some writst wraps ) I never wore a shirt before ;D ;D ;D
315 x 3
365 x 3
405 x 3
"???????"

5 Board press
405 x 3
"????????"

Rack Lockouts
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
545 x 1
555 x 0
545 x 0

Deb and Mike took the time to explain everything to me and answer all my stupid questions. I was way off on my interpertation of how some exercies are done. I'm heading up again as soon as my shirt comes in.

I got sick the night before and all I eat before going to Naz was a bannana and some pedialyte. Today I'm all better and as PolishHammer says I'm heading over to destroy the buffet.
 
10/15/03 Raw Day. 2130 - 2345 Too long.
I'm incorporating everything I learned from the MM seminar.

Bench Press Index finger on the ring.
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
335 x 3
365 x 3 <-- 3rd reps my right arm fell far behind, but I managed to lock it out.
335 x 3


3 Board Press Pinky on the ring - I'm doing these the corect way now. :)

315 x 3
335 x 3
365 x 3
385 x 2
405 x 1
415 x 0 <--- stapled, rolled it off the boards.

2 Board Press Pinky on th ring

315 x 3
335 x 1
355 x 1
365 x 1
385 x 0 <--- stapled, rolled it off.
 
Nice workout Parabellum. The MM style is guarenteed to bring your bench #'s WAY UP!

Look at what its already done for you! I am looking back in your log and you had a 350X1 and now you have a 365X3!!!!

That's what I call improvement. Stay on course. It's working.
-------------------------------------------------------------------

IMO you can fix your right arm weakness like this;

Try adding some extra rotator cuff and tricep movements to your right side. Work your left side too but add 2-3 MORE sets to your right. Give it a couple weeks and see how she feels.
 
10/17/03 Dead day 9:15pm - 11:45pm

Deadlift Goal 80% (400lbs) of anticipated max.(500lbs)

135x5
185x3
225x3
275x3
315x3
355x3
405x2 I started rounding my back.

Speed deads (This is supposed to be 60%, but that's too much lbs for me at the moment)
385x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3< br>
Bentover Barbell Rows
135x8
185x8
225x6

Arched back GM's
135x8
185x7
185x6 These really suck since I hurt my lwr back. I "ustsa could" do 365x1 (Jeff Foxworthy)

Underhand Grip pulldowns
128x8
160x8
250x4
200x8

Front raises
20x8
30x8
40x8

Rear delts, rev pec deck
110x8
140x8
160x8 last 2 were sloppy

Tri Ext to chin
barx8
95x8
138x8

Mini band pushdowns (this feels awesone)
2 grips, palms down and hammer fist alternating, no supersets. I haven't felt a burn like this in a long, long time.

Px10
hx10
px10
hx10
px10
hx10


Shrugs on some machine contraption. Superset between wide and narrow grip (front/back machine)
w90x20 - n90x20
180x20 - 180x20
270x12- 270x15


Wide barbell girls (these really start to burn after shrugs)
barx10
95x4 can't hang
55x6

Hammer curls, straight up and down.
35x8
45x8
55x8

Thanks for the tip with the mini's thebrute. My arms feel so much better today.

I quit doing the anabolic diet for powerlifters diet. Just trying to eat clean up until Nov 22. After that I'll start the meta diet agains to lose some bf.
 
PolishHammer1977 said:
Nice layout man. Looks to be a lot of volume and very hard core.

If you don't mind me asking;

What are "front raises" doing in there?
Click to expand...

Just trying to do a little extra delt work. I ran out of steam and skipped the side ones.
 
Thanks Big W and IBench!

10/18/03 Shirt "less" day

Close Grip Bench (Pinky on the rings)
135 x 5
225x 3
275 x 3
315 x 3
365 x 2

4 Board Press (Pinky on the rings)
365 x 3
405 x 3
425 x 2 <---3rd rep went up only a little, and then I had to roll it off the boards, which are bunged corded to me. Once I hit the end of the boards they tend to shoot out. This time it popped me in the balls. Not hard though. :p 1st rep was touch and go, 2nd was sunk.
435 x 1 t/g <-- I have to stop being intimidated and sink the boards.
435 x 0 sunk it to nowhere.

3 Board Press (Pinky on the rings)
315 x 3
365 x 2
385 x 1
405 x 1

Rack Lockouts (Pinky on the ring)
315 x 3
405 x 3
495 x 3
545 x 1
555 x 1
565 x 0
565 x 0

Completely forgot about staggering my grip.

Some mini pushdowns.


Called it a day.
 
10/21/03 Raw Day

Raw Bench Index finger on the rings
135 x 5
225 x 3
275 x 3
315 x 3
335 x 3
365 x 3 <-- rushed the last one and didn't touch, did some funky row thingamajig centimeters froom my chest.
375 x 2, fought the 3rd reps towards the top for what seemed forever then stapled myself.
335 x 5 Just remebered about staggering my grip. Felt pretty good.

3 Board Press Pinky on the ring
335 x 3
365 x 3
385 x 2
405 x 0 stapled, rolled it off.

2 Board Press Pinky on the ring
315 x 3
335 x 2
355 x 1
365 x 1
385 x 1
 
10/23/03 I screwed this one up pretty good.

Squats (goal 335 x 9 reps)
135 x 10
225 x 10
335 x 9
I should learn to f*cking warm up. Tweaked my back again.

SLDL
135 x 8
225 x 8
315 x 2 damn it.
315 x 2 damn it, back fried.

Back's hurting just bending over a 1/4 of the way. Sh!t , f^ck. Iwas healing nicely even started deadlifting again. I wasted a workout and now have trouble walking for long distances. 4 months wasted. I'll be back, smarter.

Rows,
135 x 1 uh, no

Reverse grip pulldowns
nope

V handle pulldowns
120 x 8
180 x 8
210 x 8
250 x 1 duh.

Tri ext to chin
b x 8
95 x 8
135 x 8

Rope Pushdowns w/ a great split

50 x 8
60 x 8
70 x 8

R delts
120 x 8 Can barley hold on due to elbows acting up.

I'm a walking mess, elbows, wrists, foreams and now my lower back is killing me.
I was taking motrin and naproxin for relveive my symtopms, but I read somewhere that I am doing more harm then good. YOU wnat the muscle inflamtion becasue it helps heal the problem.

I took a mega dose of Glucosamine 3000mg / Chondroitin 2400mg and two melatonin and passed out.
 
10/25/03 shirt will be in in about 2 weeks day

I used elbow sleeves today; they did not alleviate the pain but made it more bearable. Forearms stopped bothering me.

Close Grip Bench Pinky on the ring
b x 10
b x 10
135 x 5
185 x 3
25 x 3
275 x 3
315 x 3
345 x 3
365 x 3
375 x 2 , failed on 3#.

4 Board Press Pinky
365 x 3
405 x 3
425 x 3
435 x 0

Rack lockouts Pinky
405 x 3
495 x 3
545 x 1
565 x 0
565 x 0
 
10/26/03 Deadlift day.

Deadlift warmup
135x3
OK no deadlifting today. LWR back.

Bent over rows
bx8
135x8
185x8
225x8

Arched back GM ( Just to stretch the lwr back)
bx10
bx10
95x8 painfull

Underhand grip pulldowns
60x8
100x8
120x8
160x8
damn forearms

Rear delt pec deck
60x8
10x8
120x8
160x4

Tri ext to chin w/straight bar
bx8
95x8
135x8
145x5

I'm falling apart. Taking a week off to heal.

10/28/03 Off
10/30/03 Off

Goign back to business on Saturday.
 
11/01/03 Raw bench Day

Some peeps from here came down to train today. Awesome workout. Nice people! They are going to compete on Nov 22nd also and looks like everyone is right on track.

"I feel like I have springs in my arms." Everything flew up, that week off paid off.

Raw bench press Index finger on ring
bx8
135 x 3
225 x 3
275 x 3
315 x 3
335 x 3
365 x 3
385 x 2, failed on #3.

4 board press Pinky on the ring.
365 x 3
405 x 3
445 x 0 moved it up an inch, too heavy
425 x 3 easy

Rack lockouts
various #'3 from 2 different heights.

Overall a awesome workout. Looks like I'm right on track for Nov 22nd.
 
11/05/03 Little test day

Raw Bench Press (Index)
b x 10
135 x 5
225 x 3
275 x 3
315 x 3
365 x 1
385 x 1
405 x 1 PR
415 x 1 PR

4 board press (pinky's)
405 x 3
425 x 3
445 x 1 failed on #2

Some shrugs.
 
11/8/03 - Missed WO :(

11/11/03 Raw Day

Bench Press (index)
B x 10
135 x 5
225 x 3
275 x 3
315 x 3
365 x 1
405 x 2

4 Boards (pinky)
315 x 3
365 x 3
405 x 3
425 x 3
445 x 1
455 x 0

3 Board Press (pinky)
315 x 3
365 x 2, failed on #3 then got it up.
405 x 1

Seated Machine rows 4
90 x 6
180 x 6
270 x 6
360 x 6
450 x 6
 
Parabellum said:
10/17/03 Dead day 9:15pm - 11:45pm

Deadlift Goal 80% (400lbs) of anticipated max.(500lbs)

135x5
185x3
225x3
275x3
315x3
355x3
405x2 I started rounding my back.

Speed deads (This is supposed to be 60%, but that's too much lbs for me at the moment)
385x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3< br>
Bentover Barbell Rows
135x8
185x8
225x6

Arched back GM's
135x8
185x7
185x6 These really suck since I hurt my lwr back. I "ustsa could" do 365x1 (Jeff Foxworthy)

Underhand Grip pulldowns
128x8
160x8
250x4
200x8

Front raises
20x8
30x8
40x8

Rear delts, rev pec deck
110x8
140x8
160x8 last 2 were sloppy

Tri Ext to chin
barx8
95x8
138x8

Mini band pushdowns (this feels awesone)
2 grips, palms down and hammer fist alternating, no supersets. I haven't felt a burn like this in a long, long time.

Px10
hx10
px10
hx10
px10
hx10


Shrugs on some machine contraption. Superset between wide and narrow grip (front/back machine)
w90x20 - n90x20
180x20 - 180x20
270x12- 270x15


Wide barbell girls (these really start to burn after shrugs)
barx10
95x4 can't hang
55x6

Hammer curls, straight up and down.
35x8
45x8
55x8

Thanks for the tip with the mini's thebrute. My arms feel so much better today.

I quit doing the anabolic diet for powerlifters diet. Just trying to eat clean up until Nov 22. After that I'll start the meta diet agains to lose some bf.
Click to expand...


50 sets...Nice!! Your getting fucking strong!! Awesome!! What grip would you reccomend on the bench for strength? I put my "pointing" finger on the end rings, what would you reccomend? And if I switch grip, will I lose strength at first then comeback stronger? ThanX brother!
 
WalkingBeast said:



50 sets...Nice!! Your getting fucking strong!! Awesome!! What grip would you reccomend on the bench for strength? I put my "pointing" finger on the end rings, what would you reccomend? And if I switch grip, will I lose strength at first then comeback stronger? ThanX brother!
Click to expand...

I moved my grip out in July/Aug to 32" from about 22" and noticed a gain right away. Less distance to push the weight. It did stress my wrists for a few weeks, everything is fine now.
 
Parabellum said:


I moved my grip out in July/Aug to 32" from about 22" and noticed a gain right away. Less distance to push the weight. It did stress my wrists for a few weeks, everything is fine now.
Click to expand...

Nice! How far would 32 be? which rings I mean? And which fingers do you place on the rings? ThanX
 
hey no prob parabellum,
i do my pushdown with the regular pushdown apparatus using the rope and the mini-band for an awesome pump...once i got started doin those...when i did pushdowns with weight i was able to do the whole fuckin stack!! i'm spoiled!! tb
 
WalkingBeast said:


Nice! How far would 32 be? which rings I mean? And which fingers do you place on the rings? ThanX
Click to expand...

The bars I wuse have three rings per side. I use the middle one wither index finger or pinky fingers on the center ring.
 
thebrute said:
hey no prob parabellum,
i do my pushdown with the regular pushdown apparatus using the rope and the mini-band for an awesome pump...once i got started doin those...when i did pushdowns with weight i was able to do the whole fuckin stack!! i'm spoiled!! tb
Click to expand...

I love those mini band pushdowns!
 
11/15/03 Final workout before comp.
Felt tired and really weak today. Right trap/shoulder aggravated. I hope I didn't peak too soon. I'm worried now.

Raw bench
b x 10
135 x 5
225 x 3
275 x 3
315 x 3
365 x 1
385 x 1
385 x 1
385 x 1

Close grip, light 2 sets

Pulldowns 4 sets

Reverse Pec Deck 3 sets

Leg extensions 2 sets ??
 
11/25/03 RAW Day
- Should have stayed home Day -

Caught a nasty little cold, just sneaked up an me and bam.

Raw Bench Press Index finger on ring

135 x 5
225 x 3
275 x 3
315 x 3
365 x 1
405 x 2 <-- teh 2nd rep I had to fight up past midway. After this one I had a ton of pain in my right trap extending out into the shoulder.
365 x 0 as soon as Itoo kit out of the uprights , shoulder/trap pain.
365 x 1 shoulder trap pain.

Some shrugs to get some blood into trap. Made it worse.
Can't even pick up my gym bag with my right arm.

What can I do to make this go away fast?
 
405x2 aint no fucking joke!!! Awesome brother! I know how to prolong pain, but not how to shorten it! Sorry I cant help with that! Awesome lifts!!!!!!
 
12/6/03 Rehab Shoulder / Squat day

Rotator Cuff
5 lbs x 20
10 lbs x 10
10 x 10

Mini band shouder press
b x20
mini+bar x 10
mini+bar x 8
All sets hurt

Minis band bench press
bar x 10
bar x 10
mini+bar x 15
mini+bar x 15
All sets hurt

Tri barbell ext
b x 10
95 x 10 , not a good idea this seems to stress it even more.

Shoulder is about the same as last week, except that I don't feel it unless I move it in certian directions.

Squats
bar x 20
bar x 20
135 x 20
225 x 20
315 x 6 looks like my back is finally gettign better
I stopped her and will pick up next week. Trying to ease into it.

_______________________________________________

12/7/03 Shoulder rehab / back

Rotator cuff exercise, both arms
10 lbs x 10
10 x 10 right/ 5 left (huh)
10 x 10

Mini Shoulder Press
bar x 10
mini+bar x 10
mini+bar x 10
mini+bar x 10
All sets hurt.

Mini band bench press
bar x 10
mini+bar x 10
mini+bar x 10
mini+bar x 10
All sets hurt

Dumbell Rows - been a while. with these.

45 x 10
100 x 6
120 x 6
140 x 6 (with strap)

Shrug machine / contraption
Super set narrow and wide grip

90 x 20/20
135 x 20/20

I'm so angry with myself for hurting myself!
 
Great work brother! It fucking sucks working around an injury. I recently hurt my back, took some time off, then re-pulled it in a different area. Youll come back stronger though, no doubt!
 
go nice and slow with the shoulder and test for imbalances, might need some more rear delt work and lat conditioning
 
ah that sucks... shoulder injurys really take the joy out of life. hope you get it rehabbed quickly.
 
WalkingBeast, hell yeah.

Lord Suston, I just hope I'm not doing more harm than good doing the band press's.

Tweakle, I hope so. At least I can squat.
 
I really recomend dropping band presses for mor rotator cuff oriented excercises, the bands are good for AR but the pu a lot of resistance at the top range of motion and stress the stabilizers too much IMO during an injury.

Good luck, Try some light cuban rows and reverse cuban rows
 
9/10/03 More self perscribed rehab

Reverse Grip bench press - slow down / slow up
bar x 15
b x 10
95 x 10
95 x 6 regular comp grip, no can do. Should i just work through the pain, like elbow ten.
95 x 10

Mini band bench press - slow down / slow up
bar+mini x 10
bar+mini x 10
95+mini x 4

Pulldowns rev med/wide grip
120 x 6
180 x 6
220 x 6
250 x 2

2 pulley Pushdowns - triangle bar /\,
60 x 10
80 x 10
100 x 6
120 x 6

Hammer curls
35 x 8
40 x 8

Stiff Deads
135 x 8
135 x 8
135 x 8
Getting my lower back used to the movement again.
 
cuban row, keep are parallel with floor elbow bent at 90 degress and bring the weight up from floor to upritght, should look like a db clean but slower with a lot less weight.

your workout was done in september???
 
2/13/03 Stupid day

Close grip, pinky on rings.
bar x 10
bar x 10 ssslllloooooooowwwww reps
135 x 5, felt ok but stressed the shoulder. I decided to not do this until I heal up some more.

4 Board press pinky on the ring
225 x 1 Damn this hurts like a mofo, especially at lockout. OK decided I’m probably doing more harm then good and stopped.

I can't help myself, maybe it won't hurt if I try my new shirt out, and after all I did take naproxen.

1st shirt workout.
225 x 1 no touch
315 x 1 touched but it was hard and had to pick my head up. Fired up on adrenaline, what shoulder
405 x 1 touched, had to pick my head up and tuck the elbows hard.
455 x 0 no touch, I had it hover about an inch away from touching. Then locked that fucker out. I was going to do it again, but the shoulder was telling me that I should stop to fight another day. I locked it out easy too!!!! I have more in me. Whoa 500 lbs here I come.

Rack lockouts
455 x 0 - Hey you crazy, screamed the shoulder.

Rotator cuff exercise - I did these before, during and after the benching.
5lbs x 10
10 x 10
10 x 10
This exercise feels good. Getting better at it and feels less and less pain doing it.

Shrugs - did these before, during and after the benching. To get blood into the area, didn't seem to help.

90x17/x20 superset with shrug machine wide/narrow grip.
90 x 10/x10
90 x 10/x10

Shoulder Press - not going below earlobe. NO pain at all.
The mini really helps. If I do this without the mini it sort of hurts.
mini + bar x 10
mini + bar x 10
mini + 65lbs x 10

Machine Flies
60 x 12
100 x 2 - no way. Too much weight stressing the shoulder
50 x 10

Hammer Curls - I think I have a small fractured bone in my left arm, SOB hurts for over a month putting doing any weight work on the forearm or maybe not.
45 x 8
50 x 4 stressing shoulder too much stopped here.

Side crunches / db shrugs - stretching and getting blood into trap and shoulder.
40 x 10 / x 20
50 x 10 / x 10

Mini band pushdowns - Great exercise TB!!!, thanks.
mini x 20
mini x 20
mini x 20

Grip Machine
90 x 10
135 x 10
180 x 10
270 x 2 and hold till it burns.


I'm very happy with finally trying my shirt out and it went great. I can't wait until I can put some weight on my shoulder and really give the shirt a ride.
 
12/20/03 I made it worse day BECAUSE I NEVER LISTEN!
Cuff Stuff

Front raises - thumbs down
2.5lbs x 10
Front raises - thumbs up
2.5lbs x 10
2.5 x 10

Side Raises - thumbs up
2.5 x 10

Side Raises - thumbs down
2.5 x 5

Side Raises - thumbs side
2.5 x 10

Bent raises to the side thumbs up
2.5 x 10
Bent raises to the side thumbs down
2.5 x 10

Bent raises to the front thumbs up
2.5 x 10
Bent raises to the front thumbs down
2.5 x 10

External Rotation - top half
5 x 10

External Rotation - bottom half
5 x 10

Bench press pinky on the rings
bar x 10 ok
95 x 3 ouch
135 x 3 ouch FUCKKKKKKKKKK

4 board pinky
185 x 1 arrrrrrrghhhhhhh

Shirt
225 x no touch ok
315 x no touch ouch
365 x no touch ouch
405 x 0 unracked it and racked it OUch again.

I see a patern here, hmmm. I wonder why I still even try any of these. I'm stubborn and think that it wil get better and in fact I'm making it worse.

Rear delt machine
20 x 10
20 x 10
10 x 10

^ bar pulldowns
100 x 8
120 x 8
170 x 8

Tri ^bar pushdowns
60 x 10
120 x 10
140 x 1

The doc told me to try and do the same exercises and weights I tried last week to see if I am getting better. I did not take my Motrin this time and for every exercise I did I could not handle the weights I did last week. (Saturdays 12/13- 12/20)

I can not bench press more than the bar without sharp pain in my shoulder. If I go slow and no weight it feels ok. I tried a 4 board press and I have pain through out the whole movement. I tried pressing in my shirt and pretty much produce’s the same sharp pain. I tried rack lockouts and whoooah, that's a no no.

I made it worse. :(

I'm going to stop all pressing for a month and see what happens. (haha we will see) I will continue with the cuff exercises and I'm going to get some x-rays done.

What exercises can I do the will not affect my rotator cuff? I can squat that doesn't bother me. Can I deadlift, etc...
 
12/21/03 Cuff/Deadlift day

Front raises - thumbs down
5lbs x 10
Front raises - thumbs up
5lbs x 10

Side Raises - thumbs up
5 x 10
Side Raises - thumbs down
5 x 10
Side raises - palms down
5 x 10

Bent raises to the side thumbs up
5 x 10
Bent raises to the side thumbs down
5 x 10

Bent raises to the front thumbs up
5 x 10
Bent raises to the front thumbs down
5 x 10

Zotman curl
15 x 10

Overhead press machine
no weight x 10
no weight x 10

Rack deads right above knees - been a while
bar x 10
135 x 3
225 x 3
315 x 3
405 x 3 lwr back getting tight
495 x 0 no go, stopped here. I can get this but since my back was getting too tight I figured I'll leave this for next week. I need to do a better warm up.

External Rotation - top half
10 x 10
15 x 10
External Rotation - bottom half
10 x 10

Incline shrugs to the back - these feel awesome!!! Thanks PH. Pain less movement.
35 x 15
50 x 15
60 x 15

Dumbell rows
60 x 10
100 x 6
125 x 6
140 x Wife came by and went balistic. I had to put it back :) Better off since I was aggrevating my shoulder anyway. (These didn't really bother me the last time I did these)

Did some band and gripper work at home.
 
12/29/03

Squats w/ squat suit
b x 10
135 x 8
135 x 8
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
455 x 1 almost rolled backwards off my back.
495 x 1 I probably didn't go below parallel on this one. This is the most weight I ever had on my back. I got more in me too.

Some cuff stuff.
 
depending on your cuff problem cuban raises may not be the best exercise to do
Using cuff exercises where the arms/elbows are close to the body is the best option here.

don't forget lower and mid trap work to help the cuff problem - doing side raises on an incline bench, face down with arms going slight down towards you feet target this area

also stretching the pecs and shoudlers with a wooden staff dislocates is a good idea.

if your rotors hurt when you raise your arms above paralle then this applies
Avoid the exercises that involve motion above 90 degrees of abduction. In other words, no L-lateral raises, cuban presses, lateral raises, upright rows, overhead pressing, o-lifts, chins, etc. Switch to decline DB bench presses and do a ton of rowing and mid/lower trap raises. For your external rotations, do the side lying DB and low pulley versions.
 
1/03/04 Squat day

Met up with some buddies to do a little squattin'.

Squat
135 x 8
185 x 6
225 x 6
315 x 3
365 x 3
405 x 3
455 x 1
515 x 1 - got a little scared while going down so it looked ugly
515 x 1 - still scared about no being able to come up.
My buddy Alex said the Bar was BENT!!

I don't go low enough. Rip the video apart.
http://bebinary.com/alex/january3/pete-squat.wmv

Shirted Bench -- I can't seem to stop this!

135 x No touch
225 x nt
315 x nt
365 x 1
405 x t
455 x touch, spotter helped a little while I was pressing, but I locked it out. I'm losing strength as the weeks go by.

Rotator cuff complex 5lbs x 10 for all.
 
01/27/04

Bench day -- OK I kow I know but I couldn't stand it anymore

Flat bench press
bx10
95x3
135x3 ouch
185x3 ouch ouch
225x3 ouch ouch
275x3 ouch ouch ouch
315x1 ouch ouch ouch

Seated wide rows
100x8
150x6
200x6
230x6

/\pulldowns
110x6
150x6
200x4

db press
35x0 ouch

Pushdowns
50x10
60x10
70x10
80x7

chin tri crushers
bx8 ouch

Machine preacherbar curls
45x8
75x8
90x5 ouch

Hammer curls
30x12
35x10 ouch

Machine Shrugs
90x15/15
90x15/15
90x15/15

Front raise thumb up
Front Raise thumb down
bent raise thumb up to front
bent raise thumb down to front
zotman curl
overhead press
10- 15lbs x 10-20reps

The rest of the month is in my log on the powerlifting board.
 
In know this may sound dumb, but DON't Bench!!!! if it is causing problem on the AC joint then you need time to heal the ligaments. their are so many nerves that reun through the shoulder it is sickining. Parabellum I really recommned, a lot of long head of tri work, angled shrugs, slow normal shrugs, Rows, pulldowns and very light flyes untill the joint has heal, Usually 6-8 week, Basically get you musclularture to support you scapula and the Acvromion
 
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