Back with Oscar

73.1kg

Clean 

30kg

Deadlift 

70kg 10/15

Chest supported row 

12.5kg DB 18

GHR on Swiss ball 

15

Legs with Oscar

72.75kg

Hamstring curl

30kg 10/6

Hack squat machine 

120kg (shit lol)

40kg 5 (light but terrible)

Leg extension 

35kg 2x10

Glute

55kg 2x10

Walking lunges

20kg KB 2x10

Squat 

60kg 20

Standing calf raise

60kg 3x10

Rehab weights

Shrug

4kg x20

Side lying external rotation

1kg x20

Band rotation

Green x20

Band 90 degree row

Red x20

Bent over rows 

Elbows in: 3kg x10

45 degrees: 2kg x10

90 degrees: 0kg x10

Mini flys

1.25kg x20

Back with Oscar

72.45kg

Adductor 

25kg 3x10

Torsonator row

30kg 3x10

Barbell row

60kg 5/7/10

Upper back row

35kg 10

Chest supported row 

30kg 2x10

Upper back row

35kg 3x10

Rehab PB

Bent over rows

Elbows in: 3kg x10

45 degrees: 2kg x10

90 degrees: 0kg x10 (up next time)

Mini flys

1.25kg x20

Deadlift and arms

72.95kg

Seated curl (55 degree incline)

7.5kg 3x10

Bent over concentration curl

12.5kg 3x8

Reverse tricep extension 

20kg 3x10

Tabata: Step machine level 20

Deadlift

95kg 5

97.5kg 4

Squat

17/1 Legs

Squat

72.5kg 3x5

60kg 15 

Depth is decent. Focused on keeping head looking forward. 

Leg press

200kg 3x6

Full ROM!

Abductor

40kg 3x20

Adductor

20kg 3x15

Rehab PB

Bent over rows

Elbows in 3kg x10 PB

45 degrees 1.25kg x10

90 degrees 0kg x10

Mini flys

1.25kg 20

Legs with Oscar

73.75kg

Squat 80kg 

2x6

Note: Back to unassisted lifetime PB! Required assistance after first 4 reps though. First few reps felt light. 

Smith machine leg press

80kg 6

120kg 9

Leg press

200kg 6

240kg 6

Note: Full ROM. Required assistance for 240kg. 

Increase bent over row (elbows in) for rehab to 3kg next session. 

Thoughts - Lower back recovery

Hurt my lower back early October - thought I would document my thoughts now that I am almost 100% recovered.

Things that helped:

• Rest
• Foam rolling
• Stretching
• Smith machine deadlifts
• Kettlebell swings
• Bench squats
• Goblet squats
• Leg press with half foam roller on lower back (wider stance)
• Hamstring curls (don't force out the last rep though... oww)
• Flat back leg raises (to open up the lower back as a warm up)

3 months in - squats still hurt the next day. But the pain is much less.

I think I am lucky to have a fantastic osteopath (Alice) that advised me "to not stop squatting and deadlifting" even when injured. "Get back into it as soon as you can!" - and of course my trainer.

Cross post from ETI: Hyper-mobile shoulders pt. 4

I went for another consultation on the 6th.

My shoulders and upper back were sore as hell. Therapist advised that I get regular massages because I have knots all over my upper back from the rehab exercises. I was having trouble increasing on weights for the movements, so he has split the exercises up into an A/B routine. My exercises were also taking me way too long - I would spend around 50 minutes a day.

So here is my routine now (goal weight in brackets, underlined are new exercises):

Day A

Shrug x20 3kg (4kg)
Side lying external rotation x20 1kg (1kg)
Band external rotation x20 Green (Green)
Band row (elbows out 90 degrees, partial ROM) x20 Red (Green)

Day B

Bent over row (elbows in) x10 2.5kg (4kg)
Bent over row (elbows out 45 degrees) x10 1.25kg (4kg)
Bent over row (elbows out 90 degrees) x10 no weight (4kg)
Mini flys / bent elbow lateral raises x20 1.25kg (4kg)

Deadlift

73.7kg

Deadlift

90kg 5
95kg 4

Upper back with Oscar

72.6kg

Adductor 

20kg 2x10

Reverse DB fly

7kg

Reverse cable fly

15kg

DB row 27.5kg 6

Superset DB kickback 10kg 10

TRX row (neutral switch pronated)

10 slow

---

Cable adductor / abductor

7.5kg 10/10

Jackknife 

3x10

Squat

72.9kg

Squat 

70kg 3x6

Great depth, and fluid eccentric. 

Decline leg raise

3x10

Back and bicep

72.55kg

T bar row (chest supported)

20kg 2x10

42.5kg 3x10

Note: Not full ROM towards final reps of each set. 

Seated curl (55 degree incline)

7.5kg 3x6

Bent over concentration curl

10kg 12/10/10

Note: Rest-pause for final rep. 

Core with Oscar

72.7kg

Decline sit up

4 risers 3x10

Swiss ball sit up

3x10

Leg raise (decline bench)

3x10

Legs with Oscar

72.6kg

Front squat
45kg 10

Leg press
160kg 6-8

Focus on squeeze and reset.

Single leg press
40kg 10

Posterior chain with Oscar

72.6kg

Deadlift

80kg 2x5

80kg 6

Short rest times. 

DB swing to curl

17.5kg 5x10

Kneeling ab crunch

25kg 3x10

---

Hamstring curl

30kg 10/9/6

15kg 2x15

Calves

Standing calf raise

50kg/45kg/35kg drop set
10/10/10
10/6/6
10/6/5

Seated calf raise on leg press

80kg 20
80kg 2x10 (Miscalculated)

Deadlift

72.05kg

Floor DB press
9kg 3x15

Chest press
25kg 2x10

Note: Right front deltoid tightness next day.

Deadlift
90kg 6
100kg (off mat) 3

KB swing
24kg 50

Thoughts and green lighted movements

Still lots of red lighted exercises due to shoulder re/prehab. Lower back is much better now though so this changes things I guess, especially now that I have learned much more about my body. Shorter sessions also benefit me because of scheduling. I will do floor presses after PT sessions for chest.

SQUAT DAY

Squat
3x5

Leg press
3x10
1x20

Weighted decline sit up
3x10

DEADLIFT DAY

Deadlift
3x6-8

Kettlebell swings
3x50

Goblet squat
3x10
1x20

UPPER BACK DAY

Kroc row
1x20-30

Chest supported row
3x10

Rope face pull
3x20

Cross post from ETI: Hyper-mobile shoulders pt. 3

Had a consultation with my physio on the 23rd. He had to remove some knots in my left shoulder area (around my traps mostly) because my shoulder was so tight. Here is the list of exercises that I have been doing since, and also the weight I am currently at (starting weight in parantheses). I have been told to do 20 reps (with a 5 second hold) for all these movements, once a day.

1. Shrug - 3kg (0.5kg)
2. Bent over row (elbows close to my body) - 2kg (1kg)
3. Bent over row (elbows angled out by 45 degrees) - 0.5kg (0.5kg)
4. Side lying external rotation - 1kg (0.5kg)
5. Band external rotation - Green band (Red band)
6. Mini lateral raise (bent elbow, half ROM) - 1kg (0.5kg)

I am over half way through this program, which is 12 weeks minimum. My physio has given me my goals for all these movements. I am meant to hit 20 reps without fatigue for all these exercises.

1. Shrug - 4kg
2. Bent over row (elbows close) - 4kg
3. Bent over row (elbows out) - 4kg
4. Side lying external rotation - 1kg
5. Band external rotation - Green band
6. Mini lateral raise - 4kg

Rules at the gym have not changed. No vertical push/pull and no horizontal push.