Today 9/5/11 I am going back on plan with the minor modification of keeping Wednesday’s a light day. I hope that by icing the shoulder on Press day and using a moderate amount of Ibuprofen (1 3x per day) I will be okay. If the shoulder flares up then I will substitute rotator exercises for the press and bench. Oh, I am also going to wait for my DL to be solid before I add in PC’s. So, I will do DL’s on A and B days.

I look forward to being Strong and I am getting a little stronger every day.

9/5/11

Mon
I was excited for today’s workout as it is great to be back on plan.

Squat
45×10
62×5
85×5
109×5
132×5
160x5x3

I am so happy that I got to 160 pounds on squats.

Shouldered 235lb just to feel the weight.

Bench
45×8
84×5
101×5
118×5
135×5
125x5x2

135 felt really heavy and since I haven’t been doing any upper body for a while I dropped to 125 for 2 sets. I will take it up to 130 on Friday and then maybe just do 2 to 3 pound increases per session for as long as possible.

DL
45×8
70×5
89×5
104×5
122×5
145×5

Deadlifts felt good.

All-in-all a good workout. It feels really good to be back on plan. I iced my shoulder after the workout and took an Advil. My shoulder feels okay…hooray.

 

9/7/11

Wed
I was dragging all day but as soon as I started warming up I was in the mood to lift. Today is my light day and also I added in Press but switched to dumbells for the last two sets. I may have to continue on with DB’s if the bar aggravates my shoulder.

Squat
45×10
62×5
85×5
115x5x2

Press
45×8
53×5
64×5
74×5
85×5 <- this one hurt
30# DB x5x2 this can be increased if I have to continue with DB for Press. I’ll also have to get some fractional weights for the 1″ dumbbells if I do go that route.

RDL
45×5
70×5
85×5
104×5
122×5

Shoulder exercises LYTP all one set of 10 with 3lb dumbbells.

I am really looking forward to Friday’s workout. I hope that the 5 pound gains per session will continue for a long while as I really want to get to 225 on squat before my 18 year old son visits on his Christmas break. –Better yet 315—

 

9/9/11
Fri
I got to sleep late the night before. That will be the last time I see a movie on a week night. Good movie though.

Squat
BW x10
45×5
65×5
90×5
115×5
135×5
165x5x3

Somehow I picked up an extra set of warm ups beside the body weight set.

De-racked or shouldered 255 pounds. Someday I will be able to squat that much.

Bench
45×8
85×5
100×5
115×5
130x5x3

My shoulder only bothered me moderately from about a hundred pounds on.

DL
45×8
70×5
85×5
105×5
125×5
150×5

DL felt good it was heavy but I felt I could have done more weight.

This weekend I am going to try to get enough sleep and food. Really just need to work on the sleep. I look forward to bumping squat and deadlift up another 5 pounds. 200 is coming up pretty fast at this rate.

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About Tom Bachant

I live in Alaska and enjoy reading, SCUBA, and weightlifting.

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