carusom1 Posted April 14, 2008 Author Share Posted April 14, 2008 John- Here is my assessment from that article. thanks for pulling that up Close Grip 425 (good) Incline 353 (good) Supinated chin up 344 (probably) Behind the Neck Press 272 (my max on this is maybe 225 on a good day, so I am not even close on this one) Scott BB Curl 195 (not sure what this is but if its strict than I am probably 50lb off) Standing Rev Curl 128 (this would be close) External Rotation (I think I could maybe do 25-30 x 8; need a lot of work on this as well) Do you know his lower body assessment as well????? Awesome! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 17, 2008 Author Share Posted April 17, 2008 041508 Treadmill 10 min. Elliptical 10 min. Foam Roller Stretch 041608 Shoulder Complex Left Arm Only DB Bench Row: 6x8xwork up to 160 DB Tri Ext One Arm Pull Down 4x6x160 Cable Tri Ext. (R+L) DB Curls Shoulder Rehab Cable Cross Body Ext. Rotation R- 4x10x15 easy L- 4x10x25 hard Conditioning Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 18, 2008 Author Share Posted April 18, 2008 (edited) 041808 Sled Drag: 2x50ftx340 Farmers: 80ft 165, 235, 300, 310, 330x~40ft Farmer Hold: 330x30s Finally Not sure where this came from but I won't complain. Back Squat: triples 135, 225, 315, 405, 405, 405, 315 Just got Pro Metal Briefs, size 52. They are pretty tight on my thighs, I think I could only fit into a 50 at best. But loose at the hips and torso. I felt like I got zero pop out of these and in some sense it was more difficult to squat with them than raw. Added a belt but still never felt comfortable. I just don't know how to work with gear. I'm sure these are not tight enough but I didn't want to spend ten minutes getting them on and off and having three guys help me do it! Leg Curls: 4x6x155 Stretch Bodyweight is down a bit (~5lbs). Must be from lack of sleep and stress from my upcoming exam... Edited April 18, 2008 by carusom1 Quote Link to comment Share on other sites More sharing options...
schunajm Posted April 21, 2008 Share Posted April 21, 2008 Farmers: 80ft 165, 235, 300, 310, 330x~40ft Farmer Hold: 330x30s Finally Not sure where this came from but I won't complain. Awesome. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 21, 2008 Author Share Posted April 21, 2008 041908 Left Arm Only KB clean and press work up to sets of 103 KB snatchs work up to sets of 103 DB Press 4x8x120 Shrugs Two Hand Pinch work up to 205, fail at 215x0,0,0 broke 45s off the ground with one hand hub lifting Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 22, 2008 Author Share Posted April 22, 2008 042108 Stone Squats: sets of 5 160, 225, 225, 230, 230, 240, 240, 280 Deficit Deads: 4x4x435 Left one arm clean: triples 135, 185, 185, 205, 155 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 24, 2008 Author Share Posted April 24, 2008 042308 Shoulder Complex 1 x 5, 10 Left Arm Pull Down: sets of 5 100, 135, 160, 175, 190, 145 My left arm strength has really come along in a few weeks R&L Tri Push Down 3x10x100 Cable Curl 3x8x40 Rev. Tri. Push Down Cable Cross Over 3x12x25,30,35 DB Shrugs External DB Extension 3x8 L- 30 (good) R- 25 (good) These are feeling much better! Shoulder is feeling better; not 100% but better! General Conditioning Foam Roller (IT is feeling tight!) Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 25, 2008 Author Share Posted April 25, 2008 042508 Speed Yoke: 240 x 80 ft, 420 x 80 ft, 600 x 80 ft, 760 x 80 ft (16s), 760 x 40 ft, 630 x 60 ft, 510 x 80 ft Speed Farmers: 165 x 80 ft, 215 x 80 ft, 260 x 80 ft (9-10s) Front Carry: 420 x 40 ft, 510 x 60 ft Sled Drag: 650 x 40 ft, 385 x 40 ft Tire Flip Stretch Foam Roller Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 28, 2008 Author Share Posted April 28, 2008 042608 Shoulder Complex 5 Left Arm Only Neutral BB Press (in rack): 95x6, 115x5, 135x3, 145x2, 155x1 DB Row: sets of 5 60, 110, 160, 210, 210, 210 R+L DB Tri Ext Curls Holds Internal and External Cable Rotation: 4x8x30 Cuban Ext Rotation Sit Ups Stretch My left arm strength has really come around. Usually my right is so dominant I don't notice. This could turn out to be a good thing! 042808 18" Deads: 560x3, 600x3, 680x2, 750x1, 825x0, hang dead 835x0 Axle Cleans: triples 130, 180, 220, 245 Cont. Clean 260, 270 Leg Curl Sit Ups Foam Roller Stretch Not Happy about the Deadlift but the cleans didn't bother my shoulder at all so that is a positive for today! Shoulder pain is almost completely gone now. I will start slowly using it more. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 9, 2008 Author Share Posted May 9, 2008 050208 Farmers: 80ft 165, 225, 275, 325 (50ft), 305 Hold: 335x22s Back Squat Front Squat Leg Curl 050708 Deadlift: doubles 115, 205, 295, 385, 475, 565, 615, 635 Best part about this is that my grip felt solid. I usually lose a deadlift in my grip so this was great to feel the weight in my hands. Praise Farmer Holds!!! Leg Curl Curl Tri Ext Shoulder Rehab Shoulder Series 5, 10 Cable Cross 3x8x25, 30, 40 Ext. Rotation 3x8x30 Int Rotation Shoulder is much stronger but still has some pain at times. Tried to do overhead squats just with the bar but that position was painful. Need to work of shouldr flexability. Hopefully get back to pressing in a few weeks if I can get the shoulder loosen up a bit... Quote Link to comment Share on other sites More sharing options...
Chris Mathison Posted May 9, 2008 Share Posted May 9, 2008 Good to see you posting workouts again and glad to see the shoulder heading in a positive direction. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 11, 2008 Author Share Posted May 11, 2008 Chris- thanks buddy, had to take a few days off but hopefully I will be back at it now!? 051008 Shoulder Series 5 10" Log Clean: triples 172, 262, 312, 342, 262 Front Sqaut: sets of 4 135, 225, 315, 365, 365, 365 Trap Bar Hold: 405x30s 455x30s 585x20s DB Ext. Rotation: sets of 8 20, 30, 30, 35, 35 Pretty happy with this. I am almost at my goal of 40lb for 8 reps. I know my rotators have gotten stronger but still need just a little bit of time to heal. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 15, 2008 Author Share Posted May 15, 2008 051308 18" Deadlift: Clusters 3x1,1,1 @ 735,715,705 One rep, rest 30s, another rep and so on. I liked this very much and will incorporate more into training! BB Curl: sets of 5 115, 115, 115, 135 Hang Cleans: 4x3x255 working on technique, felt good Foam Roller Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 16, 2008 Author Share Posted May 16, 2008 051508 Shoulder Series 5, 10 DB Bench Press Flyes Tate Press DB Tri. Ext. Lat Pull Down Rev. Tri. Ext. This was all light stuff. Just getting the right arm back into action. One Arm Pull Down: sets of 6 L- 145, 175, 205, 190 R- 85, 100, 100, 85 Shoulder Rehab Int & Ext Rotations DB Ext. Rotation sets of 8 20, 20, 30, 40, 40 well, I reached my goal of 9% of my close grip bench for DB Ext Rotation. Rotator's feel strong. Will slowly bring the weights up on pressing and pulling. Foam Roller Neck Harness Quote Link to comment Share on other sites More sharing options...
schunajm Posted May 16, 2008 Share Posted May 16, 2008 05130818" Deadlift: Clusters 3x1,1,1 @ 735,715,705 One rep, rest 30s, another rep and so on. I liked this very much and will incorporate more into training! BB Curl: sets of 5 115, 115, 115, 135 Hang Cleans: 4x3x255 working on technique, felt good Foam Roller Stretch Good numbers on the clusters. I had never used them on Deadlift before but it seemed to work pretty good on the 18 in. I liked it a lot too. Quote Link to comment Share on other sites More sharing options...
Chris Mathison Posted May 16, 2008 Share Posted May 16, 2008 Pecan clusters are awesome. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 18, 2008 Author Share Posted May 18, 2008 051708 Spent time doing some spring cleaning here in Fargo. In the process loaded some stones raw; 220, 235, 270, 280, 295, 315. Felt good to do stones again; will get after it next weekend. Farmers: 180x60ft, 180x60ft, 240x60ft, 260x80ft, 300x40ft, 330x80ft, 340x40ft Holds: 360x11s 380x30s (w/straps) Kettle Cleans, Snatchs, Presses Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 23, 2008 Author Share Posted May 23, 2008 052208 Finally made it to the gym this week. Freaking studying... Hang Clean triples 95, 165, 165, 215, 215 work on technique DB Press sets of 8, worked up to 80 Close Grip Bench sets of 5 at 225 Lat Pull down few sets of 220 Tri Ext. DB Shrug Cable Cross over Int Rotation DB Ext. Rotation worked up to 45x5, this is probably starting to get a little too heavy for these kept it light and see how the shoulder holds up Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 24, 2008 Author Share Posted May 24, 2008 052408 warm up with KB cleans Log Clean: triples 165, 220, 290, 350, 400x2, 360x2 Speed Farmers: 80ft 165, 285, 285 Stones: singles w/ 220, 230, 235, 240, 270 series 72"-48" 220, 240, 270, 310 365x4 to 54" series 66"-42" 270, 325, 340, 365, 420(lap) singles 200, 280, 340 Not bad for the first time doing stones in a while Stretch Quote Link to comment Share on other sites More sharing options...
Chris Mathison Posted May 25, 2008 Share Posted May 25, 2008 Good googly goo you clean a 400lb log.. It must feel like a bus sitting up in the racked position. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 28, 2008 Author Share Posted May 28, 2008 (edited) Chris- It definiately didn't feel light. Once I start working around the 400s, I don't think it will be that bad anymore. Once I get my pressing back in gear I will try putting overhead. 052708 KB Cleans triples each arm 60, 80, 100 19.5" Deadlift: doubles 245,445,535,625,705,775,805x1, 695 Farmer Hold: 350x14s 400x30s (w/straps) Stretch Edited May 28, 2008 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted June 1, 2008 Author Share Posted June 1, 2008 052908 Elliptical 20min. Stretch Foam Roller 053108 Shoulder Series 10 Yoke: 60ft 340, 430, 540, 630, 720, 800(most I've done without a belt), 890x30ftx2 Yoke Hold: 980x20s planned on taking the 890 farther but couldn't get the yoke to sit right and if your posture goes on this yoke, it is sliding off your back. Have to be very firm and erect! haha 8" Log/10" Log/Axle: singles or doubles for everything worked from 145 to 330 feeling out the shoulder. Seemed to be okay. I don't think I will hurt myself pressing in Iowa. Shoulder stiffened up a little later on but wasn't too bad. Shoulder horn ext rotations 10 Just felt like crap today. My body was achy and my back felt weak. This week sucked and defininately took a tole on my body. Hopefully I can re-charge this next week and fell good going into Saturday. Quote Link to comment Share on other sites More sharing options...
Chris Mathison Posted June 1, 2008 Share Posted June 1, 2008 Whats the shoulder series? More rehab? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted June 1, 2008 Author Share Posted June 1, 2008 Whats the shoulder series? More rehab? In this case its more of a prehab. Any upperbody day I preform the shoulder series before I lift. I have been doing this for about 5-6 years now. Lets see if I can describe this (I will try to look for a link to better get a visual of what I do) 10 Front Raise/thumb down 10 Front Raise (45 degrees)/thumb up 10 side lateral raise (elbow bent) 10 overhead 10 internal rotation 10 external rotation Very good warm up for the shoulders. It will take a little getting used to but after a while you should feel pretty comfortable going into a pressing workout. Of course there are variations to this but most importantly you want to make sure and warm up the entire shoulder/rotator cuff. Enjoy! Chris- What is your next competition coming up? Quote Link to comment Share on other sites More sharing options...
Chris Mathison Posted June 2, 2008 Share Posted June 2, 2008 Whats the shoulder series? More rehab? In this case its more of a prehab. Any upperbody day I preform the shoulder series before I lift. I have been doing this for about 5-6 years now. Lets see if I can describe this (I will try to look for a link to better get a visual of what I do) 10 Front Raise/thumb down 10 Front Raise (45 degrees)/thumb up 10 side lateral raise (elbow bent) 10 overhead 10 internal rotation 10 external rotation Very good warm up for the shoulders. It will take a little getting used to but after a while you should feel pretty comfortable going into a pressing workout. Of course there are variations to this but most importantly you want to make sure and warm up the entire shoulder/rotator cuff. Enjoy! Chris- What is your next competition coming up? Looks like a pretty thorough warmup. Done with weight? 5-10lb DB maybe. Waseca is my next one at the moment.. Quote Link to comment Share on other sites More sharing options...
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