Back with Oscar

29/4 Back with Oscar 

Lateral raise machine

Wide grip assisted chin up

30kg supporting 3x5

Bent over torsonator row

20kg 2x10

30kg drop set 

Hold final rep. Bent down quite far. 

Smith machine wide grip chin up

Feet supporting weight 3x5

Deadlift

28/4

Deadlift 

On blocks (warm up)

125kg 3 (couldn't pull 4th rep)

Front squat

60kg 2x5, 1x4

Legs

27/4 legs

Squat 

3x80kg for technique

Leg press

160kg 10

Calf raise 

80kg 2x15

Deadlift / back

23/4 Upper back 

75.2kg

Deadlift

Deficit on blocks (warm up)

120kg x5

Deficit on double mats: 100kg 2x5

Kroc row

20kg 21/24

Seated cable row

55kg 5x10

Best to use static V handles. Using two handles to form a V handle does not work because the handles are too close together so I'm using too much biceps to force them apart. 

KB swing

28kg 3x20

Cross post from ETI: Hyper-mobile shoulders pt. 6

So I went back for a consultation a week ago.

Things are looking good. My shoulders are sitting a little higher now (I'll aim to post photos eventually). I have more control overhead now too. The exercises are still tough though. The exercises I had been doing are (I go for 10 reps, but the reps listed are the reps when I feel a little bit of soreness, this is what I give the physiotherapist because it is a better gauge of endurance):

90 degree backward red band rotation - 6 to 8
90 degree forward double red band rotation - 10 without feeling tired
Single arm overhead press (0.5kg) - 6
Side lying external rotation (2kg) - 8
45 degree bent over row (3kg) - 6
90 degree bent over row (2.5kg) - 8
Mini fly (2kg) - 8

Bolded are the ones I have improved in since the previous consultation. It appears that I had been misjudging soreness for my overhead presses. I am supposed to feel sore in my deltoids and traps, but I was feeling some kind of tightness in my lats and I assumed that was fatigue. I have been told to increase the weights to 1kg, then 2kg, 3kg and 4kg, from week to week.

I have been told to ditch the forward band rotations, side lying rotations and mini flys because they have done their job. This is now my routine (bolded are new exercises):

90 degree backward red band rotation
Single arm overhead press, elbows out (same as in the previous routine) - 1kg
Single arm overhead press, elbows in (like I'm doing neutral grip chin ups) - 0.5kg
45 degree bent over row - 3kg
90 degree bent over row - 2.5kg
Incline push ups - Focus on keeping shoulders set throughout the entire ROM.

I can now do wide grip lat pulldowns (narrow grip is bad because that position is when my shoulders are most vulnerable) and half ROM cable flys (stop before my arms enter the vulnerable zone).

Next consultation is mid-May.

Upper back

21/4 Upper back

75.05kg

90 degree dumbbell row

17.5kg 3x12

Face pull

30kg 5x10

Kroc row

20kg 23/23

Wide grip lat pulldown 

20kg 3x10

Legs

20/4 Legs

75.05kg

Squat 

97.5kg 4/2

90kg 3

60kg 10

Squats felt heavy out of the hole. Body was tilting forwards. Next time let's try 95kg for reps. 

Leg press

200kg 10

220kg 10

240kg 7

Abductor

Hamstring curl

30kg 9/8/7

First session with C4. Felt nothing lol. 

Arms

19/4 

Bent lateral raise

5kg 3x12

Half bar curl

20kg 5x10

Seated curl (55 incline)

10kg 5

8kg 2x10

DB kickback

10kg 10

Legs

Leg press

200kg 12

220kg 7

Hamstring curl (Hammer Strength)

10kg one at a time: 3x10

Sit up decline

3x10

Chest with Oscar

Cable fly

10kg 3x20

Floor DB press (R-L-Both)

10kg DB 5x7

Chest press

20kg 3x20

Wide grip assisted pull up

Supporting weight: 45kg 3x10

Chest

Floor DB press

8kg 5x10

Focus on keeping shoulders tight so right shoulder joints don't slide around. 

Cable fly (half ROM)

20kg 3x10

Deadlift

74.95kg

Deadlift 

115kg 5

Note: Warmed up with deficits on a 20kg plate. Makes working sets feel light!

Deficit deadlift (on double mats)

95kg 10

Deficit KB deadlift

28kg KB 3x10

KB swing

28kg KB 3x20

Hamstring curl

25kg 3x10

Legs

Squat 

100kg 2 (failed on 3, stuck half way up)

80kg 5

70kg 8

Leg press

200kg 3x10

Arms with Oscar

Cable curl 35kg

Superset reverse cable curl 30kg

3x10/10

Barbell curl full/half

20kg 5

Tricep pressdown flat back

15kg 10

17.5kg 10

20kg 2x10

Inverted TRX row

2x15

Upper back

74.65kg

90 degree dumbbell row

17.5kg 3x10

Face pull

20kg 5x10

Chest supported row

47.5kg 2x10

Lower back and hamstrings with Oscar

Power upright row

20kg 3x10

Deadlift

80kg 3x8

Deficit KB deadlift

28kg KB 3x10

KB swing

3x15-20

Hamstring curl

25kg 3x10

Upper back

74.65kg

90 degree dumbbell row

17.5kg 3x10

Face pull

20kg 5x10

Chest supported row

47.5kg 2x10

Legs

Squat 

80kg 8/5

Really pushing for perfect form. No back pump and hip flexor only started hurting for the last rep. I guess back isn't too bad. 

Abductor

30kg for reps

This really hits my hip flexors if I keep the ROM towards the end. 

Glute press

65kg 3x12

Leg extension

40kg 3x10

1/4 Arms

1/4 Arms

Seated curl to external rotation

7.5kg 4x10

Cable lateral pull on all fours 

2.5kg 3x10

Reverse tricep pressdown

12.5kg 3x15

Preacher curl 

25kg 10/6+1/5+1

15kg 10