A Top 40 Weightlifting Blog

Monday, June 24, 2013

Training Problems

I haven't posted since last week because training have been a bit of a problem.

Friday 21 June 2013

Warm Ups
Squats - bar/12 reps, 135lbs/8 reps, 225lbs/6 reps.

Power Phase
Squats - 365lbs/2 reps, 365lbs/2 reps.

At this point my left adductor hurts and I have to stop. I tried to do some bench press after this but I had no drive from my left side. I thought it might be a result of no leg drive but I found out today during training that I injured my shoulder as well.

This morning I got out into the garage to test things out. I spent the week end rolling out my hamstrings and adductors.

Warm Up
More Rolling, Bar and Foam Rolling.
alternate the following
Squats - 135lbs/8 reps, 135lbs/10 reps, 225lbs/6 reps.
Leg Extensions - 35lbs/20 reps, 70lbs/20 reps, 105lbs/20 reps.

Power Phase
Squats - 8 sets/2 reps/315lbs.

The Squats felt good and there was plenty of leg drive. The Bench Press was another story. I took 315lbs out but racked it right away. Nothing out of my left shoulder. Got some work.

alternate the following
Bench Press (with Titan RAM) - 3 sets/8 reps/225lbs.
Dumbbell Side Laterals - 10lbs/12 reps, 15lbs/12 reps, 15lbs/12 reps.

Time to give the shoulder a bit of a break. Time to bring on the Squats.


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