Sunday, December 16, 2018

Deadlift Day

Gym Temp: 50°
Music: Sleeping Giant, Sons of Thunder

Warm up w/ Kettlebell Swings

Halting Deadlifts (done by lifting bar to knee and coming to a dead-stop, then lowering back down to floor, then lifting again to full extension = 1 rep)
135 x 5
225 x 5
315 x 5
365 x 5 - trying to find ways to still work hard, but w/ less weight and stress to shoulder.

Bear-hug Rows (rows done by bear-hugging plates instead of using bar, to simulate Atlas Stone loads)
3-45s (180) x 4
4-45s (225) x 4
4-45s + 15 (240) x 4

Sled Drags
Backwards 200 x 100', 100', 100', 100'
Frontwards 200 x 100', 100', 100', 100'


Thursday, December 13, 2018

Bench Day

Gym Temp: 50°
Music: Impending Doom, The Sin and Doom Vol. 2

Warm up w/ Hammer Winds and Medicine Ball Chest Throws

3 Board Bench (all reps paused on boards, medium grip w/ pinkies on 32" rings)
135 x 8
185 x 5
225 x 5
275 x 5
315 x 2 - could not lock out left shoulder.

Slingshot Bench (contest grip w/ index fingers on 32" rings, touch & go style)
135 x 5
185 x 5
225 x 5
275 x 5
290 x 5

Body Rows x 5, 5, 5 

Doctor said MRI showed I have advanced Arthritis and no cartilage left in shoulder (bone on bone). He told me my lifting days are over. I'm going to see another doctor to see if I'm a candidate for a Hemi-cap, which may allow me to continue lifting. Please pray for me. I've been lifting now for 37 years and competing in Powerlifting and Strongman (off and on) for almost 20 years. I don't know what I would do if I can't lift anymore. Its who I am. Its what I do.

Wednesday, December 12, 2018

Squat Day

Gym Temp: 50°
Music: The Letter Black, Pain

Warm up w/ Goblet Squats

Squats (using Top Squat attachment to take stress of shoulders)
135 x 5
225 x 5
315 x 5
405 x 5
455 x 5
405 x 5 - right hip was sore so I wore my Inzer Groove Briefs and Titan Knee Sleeves.

2" Handled Farmers Walk (weight per hand)
220 x 50', 50', 50', 50'

Reverse Hyper-extension
230 x 10, 10, 10

Friday, December 7, 2018

Overhead Day

Gym Temp: 50°
Music: Advent, Naked and Cold

Warm up w/ Kettlebell Snatches

Power Clean and Jerks
135 x 1
155 x 1
185 x 1
205 x 1 - this was about all my shoulder could take.

Power Snatches
95 x 1
105 x 1
115 x 1
120 x 1
125 x 1
130 x 1
135 x 1 - light but painful.

Thursday, December 6, 2018

Deadlift Day

Gym Temp: 60°
Music: Hope for the Dying, Dissimulation

Warm up w/ Kettlebell Swings

Deficit Deadlifts (standing on 2" board to make pull longer)
135 x 5
225 x 3
315 x 2
375 x 10 sets of singles done in 5 minutes.

Bear-hug Rows (done bear-hugging plates instead of gripping bar to simulate Atlas Stones)
3-45s (180) x 5
4-45s (225) x 5, 5

Sled Drags
Forwards 235 x 100'
Backwards 235 x 100'

Doing less volume for a while until I get my shoulder figured out and fixed.

Tuesday, December 4, 2018

Bench Day

Gym Temp: 60°
Music: Demon Hunter, Summer of Darkness

Warm up w/ Kettlebell Halos and Hammer Winds

3 Board Bench (all reps paused on boards, medium-close grip w/ index fingers at the edge of the smooth middle part of the bar)
135 x 8
185 x 5
225 x 5
275 x 5
295 x 5
275 x 5 - still having problems locking out left arm/shoulder.

Slingshot Bench (medium grip w/ pinkies at 32" rings)
135 x 5
185 x 5
225 x 5
275 x 5
295 x 3 - felt pain in left shoulder on rep 3 so topped there.

Body Rows x 5, 5, 5 - pain!

Monday, December 3, 2018

Squat Day

Took another week off because of shoulder pain.  Had MRI, just waiting for results.

Gym Temp: 55°
Music: Azusa, Heavy Yoke

Warm up w/ Goblets Squats

Pause Top Squats (squats done w/ 1 count pause in hole for each rep using Top Squat attachment to lessen shoulder strain)
135 x 5
225 x 5
315 x 5
330 x 5, 5 - used my new Titan Knee Sleeves, awesome support!

2" Handled Farmers Walks (weight per hand)
200 x 100', 100'

Reverse Hyperextension
240 x 8, 8, 8