Non VINTAGE training journal

[Oros]

Returned to training after a way-too-long long lay off due to major tearing injuries to Supraspinatus tendon, Infraspinatus tendon & Bicep tendon (at insertion onto Supraglenoid) of right shoulder occurring April2009.

Surgery was 18 Jan2010. Primary re-hab/physio completed end July2010. Restarted with free-weights beginning Sep 2010

Put on weight during the lay-off / rehab time. Time to get back into the training sessions/weights again, loose the blubber & really test out the self-praising surgeons handi-work!!

[Oros]

just going to copy / paste from my existing journal then work from there for October 2011

From Jan 2011

MON: (03/01)

Squats: 80kg/12 100kg/10 120kg/8

45deg Leg Press: 240kg/20 270kg/15 300kg/10 330kg/8 350kg/6

Leg Ext'ns: 48kg/12 60kg/10 66kg/6 36kg/10x3

DB Lunges: 12kg/16x2

Leg Press Calf Presses: 240kg/15x4

E-Z Curls: 48kg/10x2 53kg/8

Reclined DB Curls: 10kg/12@60deg 10kg/12@45deg 10kg/10@30deg

Heavier attempts at Squats was a no-go; shoulder will still not allow for setting bar correctly on traps

TUES:

30deg Incline BB Press: 80kg/12 100kg/10 110kg/8 120kg/8x2

20deg Incline DB Press: 40kg/12x2 40kg/10x2

Flat BB Press: 120kg/8x2 120kg/6 dropset120kg/6+80kg/6

Seated Machine Narrow Press: 116kg/15x2 134kg/10

Cable Pushdowns: 66kg/20 66kg/16x2

Reverse Cable Ext'ns: 18kg/12x3

WED:

Seated Cable Rows: 72kg/15 84kg/12 96kg/10x3

Supported T Bar Rows: 60kg/8x4

Unilateral DB Rows: 25kg/10x3

Hyper's:20x3

Narrow Grip Pulldowns: 72kg/12 84kg/10 96kg/8x2

DB Shrugs: 35kg/12x4

THUR:

RDL: 50kg/20x4

Seated Leg Curls: 54kg/12 60kg/10 66kg/8

Unilateral Standing Leg Curls: 24kg/16x3

45deg Leg Press: 240kg/15x3

Leg Press Calf Presses: 200kg/20x2 200kg/16x2 160kg/30

Reversed DB Lunges: 12kg/12x3

Hammer Grip Shrugs: 60kg/15x3

Wide Grip Upright Rows: Bar/20x3

FRIDAY:

Wide Pull-ups: BM/10x2 BM/6x3

Wide Pulldowns: 66kg/16 84kg/10 96kg/8x2

Reverse DB Flyes: 8kg/20x3

Seated Shoulder Press: 66kg/20 95kg/12 110kg/8 130kg/5

DB Laterals: 8kg/15x2 12kg/8x2

E-Z Curls: 40kg/10x3

E-Z Tri Ext'ns: 40kg/10x3

[Oros]

From April 2011 (BB Squats & Deadlifts still not possible at this stage)

MON:(04/04)

Superset1: Leg Ext'ns + 45deg Leg Press

54kg/15+240kg/12, 54kg/12+240kg/10, 54kg/12+270kg/10 54kg/10+270kg/8

45deg Leg Press dropset: 270kg/9 240kg/7 200kg/7 160kg/5

Superset2: Lunges + 45deg Leg Press Calf Presses

BW/40+240kg/12, BW/36+240kg/10 BW/30+240kg/10 BW/26+240kg/10

Calf Press dropset: 240kg/12 200kg/12 160kg/8

Superset3: BB Curls + 30deg Reclined DB Curls

50kg/10+12.5kg/10, 60kg/8+12.5kg/8, 65kg/6+12.5kg/6 70kg/3+12.5kg/6

Unilateral Cable Spider Curls: 1 set only 18kg/10 + 4 assisted + 4 negatives

TUES:

30deg Incline BB Press: 80kg/12 100kg/12 120kg/8 Dropset:140kg/4+100kg/6

Superset1: Cable X-overs + 30deg Incline DB Press

18kg/20+40kg/12, 18kg/16+40kg/10, 18kg/12+40kg/8, 18kg/10+40kg/8

Flat BB Press: 80kg/12, 100kg/10, 120kg/9, 130kg/5, Dropset:150kg/3+100kg/5

Superset2: Pushdowns + Narrow Presses

66kg/20+100kg/14, 66kg/16+100kg/10 66kg/12+110kg/9 66kg/8+110kg/6

Unilateral DB Kickbacks: 12kg/12 8kg/12 7kg/10

WED:

Pullups:BW/8x2 BW+15kg/6x2

B/over BB Rows: 45kg/20x2

Seated Cable Rows: 96kg/10x3 Dropset:115kg/6+84kg/8

Superset1: Reverse DB Flyes + Supported T Bar Rows: 40kg/12x3

10kg/15+40kg/12, 10kg/12+40kg/10, 10kg/10+50kg/8, 10kg/8+60kg/6

Hyper's:20x2

Superset2: Wide Pulldowns + BB Rack Pulls

84kg/12+100kg/6, 84kg/10+120kg/6, 84kg/8+160kg/4

THUR: un planned rest (no reason)

FRI:

Wide Pull-ups: BM/10x2 BM/6x3

Wide Pulldowns: 84kg/10x2 96kg/8x2

Reverse DB Flyes: 10kg/15x3

Seated Shoulder Press: 66kg/20 95kg/12 110kg/9 130kg/5

DB Laterals: 10kg/12x2 12kg/10 12kg/8

E-Z Curls: 50kg/8x3

E-Z Tri Ext'ns: 40kg/12x3

[Oros]

From August 2011 (BB Squats started mid to late June. Deadlifts still not possible)

MON (01/08)

Wide Pull-downs: 66kgx20x2, 72kgx16x2

Low Cable Rows: 66kgx20x2, 78kgx16x2

T-Bar Rows: 20kgx20x2, 30kgx16x2

Hi-pulley Face Pulls (rope attachment): 30kgx20x2, 30kgx15

Hypers: 20x2

TUES

Squats: 80kgx16x2, 100kgx12x2, 120kgx10x2, 140kgx6x3, 70kgx16 (was trying for 20)

Leg Extns: 48kgx20x2, 48kgx12

WED

Incl BB Press:60kgx15, 80kgx15, 100kgx12x2, 120kgx8 DROPSETS:(140kgx4+100kgx10), (140kgx3+100kgx7)

Incl DB Press (40kg DBs):12, 10, 9 (30 seconds between sets)

Flat BB Press:90kgx12, 100kgx12, 110kgx8 120kgx5

DB Side Raises (10kg DBs): 15, 12, 11

Standing Alt DB Press (22.5kg DBs): 12, 10, 6, 3

THURS:

45deg Leg Press: 270kgx16, 325kgx12, 380kgx10, 400kgx8x2, 425kgx5

Seated Leg Curls: 48kgx20, 54kgx15, 60kgx12, 66kgx8

Standing Unilateral Leg Curls: 18kgx20, 24kgx16x2

Unilateral Step-ups (350mm step):BWx20x2

Calf Presses (on Leg Press): 270kgx16x5

FRI

Pull Ups (wide over-hand grip):BWx12, BWx10, BWx6

Wide Pulldowns:66kgx20x2, 78x12x2

DB Spider Curls: 12.5kgx12, 17.5kgx12, 22.5kgx6x2

BB Curls:20kgx20, 40kgx16, 60kgx6x2

Reclined DB Curls (@45deg):15kgx12x2, 15kgx8

Reclined DB Hammer Curls (@45deg):12.5kgx15

Machine Narrow Press:96kgx20x2, 96kgx16x2

Narrow Pushdowns: 66kgx20x2, 66kgx16x2

Unilateral Reverse Extns: 18kgx15x2

[Oros]

From October2011 (Deadlifts started mid / late Aug)

MON (03/10)

Wide Pull-downs:66kgx20, 78kgx15, 84kgx12, 96kgx10

Single Arm Seated Rows (D grip):48kgx12x3

Seated Rows (narrow neutral grip):96kgx12, 116kgx10, 134kgx6

Chest Supported T-Bar Rows:60kgx6x3

Reverse DB Flyes:10kgx16x2, 10kgx12

TUES

BB Squats:80kgx12, 100kgx10, 120kgx10, 140kgx6x2, 160kgx4, 180kgx1 (WTF!!)

45deg Leg Press:400kgx8x2, 425kgx6

Leg Ext'ns:54kgx12x2, 54kgx8

Calf Presses:240kgx15x3, 240kgx12x3

WED

Low Incline BB Press:80kgx16, 100kgx12, 120kgx10, 140kgx2!! elbows hurt drop to 100kgx8x3

Incline DB Press (40kg DBs):16, 12, 10

Cable Flyes:30kgx20x3

Seated Chest Press (cable machine):96kgx12x2, 96kgx10

THU

Deadlifts:100kgx8, 140kgx8, 160kgx5, 180kgx4, 200kgx3, 220kgx2, 220kgx1

Pull-ups (various grips): BWx8x3, BWx6x3

BB Curls: DROPSETS: 60kgx6+20kgx15, 60kgx5+20kgx12, 60kgx4+20kgx8

Bilateral Reclined DB Curls:15kg DBs x10x2, DROPSET: 20kgx4+10kgx6

FRI

Seated Shoulder Press (plate load):60kgx15, 80kgx12, 120kgx8, 140kgx5 DROPSET:160kgx3+120kgx4+80kgx5

BB Clean & Press (each rep re-set from ground):60kgx10x2, 70kgx5, 90kgx1 (right shoulder hurt)

Narrow Press (Cable Pec Press m/c):96kgx20, 116kgx15, 125kgx10, 134kgx8

Tri Pushdowns:66kgx20x2, 66kgx15x2, 66kgx12

SAT (training partner missed Deadlifts on Thurs so decided to re-do again)

Deadlifts:100kgx6, 140kgx5, 160kgx5, 180kgx3, 200kgx2, 220kgx1, 225kgx1

Pull-ups (various grips): BWx8x2, BWx6x2

Seated Leg Curls: 54kgx15x2, 60kgx12x2, 66kgx8x2

Calf Press (Leg Press m/c):270kgx20, 270kgx16, 270kgx12x2, DROPSET: 270kgx10+160kgx6

[Oros]

MON (18/10)

Wide Pull-downs:78kgx12, 84kgx12, 96kgx8, 106kgx6 DROPSET: 106kgx5+72kgx8

Seated Rows (narrow neutral grip):96kgx12x3, 106kgx10, 116kgx8

Chest Supported T-Bar Rows:60kgx8x2, 70kgx5x2 DROPSET: 70kgx4+40kgx10

Reverse DB Flyes (15deg bench):10kgx12x2 DROPSET: 10kgx12+6kgx10

Unilateral DB Rows:40kgx6x3

Hi-pulley Face Pulls (rope attachment):36kgx18, 42kgx10x2

TUES

45deg Leg Press:240kgx12, 280kgx12, 320kgx10, 360kgx8, 420kgx5

BB Squats:80kgx10, 110kgx10, 130kgx8, 160kgx7

Seated Leg Ext'n:54kgx12x2, 54kgx10, 54kgx8

Calf Press (on leg press):240kgx20, 240kgx16x2, 240kgx12x2 DROPSET:280kgx10+200kgx14

BB Curls:60kgx6x5

WED

Flat BB Press:100kgx12, 120kgx10, 140kgx6, 150kgx3, 160kgx1 DROPSET:160kg/1+140kg/3+100kg/9

Low Incline BB Press:100kgx10, 120kgx8, 130kgx6, 140kgx2(!) DROPSET:140kg/1+120kg/3+100kg/7

Low Incline DB Press:40kgx14, 40kgx11, 40kgx10

Narrow Press (on Seated Chest Press m/c):100kgx18, 100kgx12x2, 100kgx10x2

Standing DB Side Raises:12.5kgx12, 12.5kgx10x2, 12.5kgx9

THURS

Pulldowns (Narrow Neutral Grip):72kgx12x2, 84kgx10x2, 90kgx8x2 DROPSET: 96kg/6+78kg/9+66kg/11

Seated Leg Curls:54kgx16x2, 60kgx12, 60kgx10x2, 48kgx20

Standing Unilateral Leg Curls:30kgx20, 36kgx12x2

Calf Press (Leg Press m/c):220kgx20, 220kgx16x2, 220kgx12x2 DROPSET:260kg/12+220kg/10+180kg/9

Pull-ups (Wide neutral grip):BWx8x3

FRI

Seated Shoulder Press (plate load):60kgx15, 80kgx12, 120kgx8, 140kgx5 DROPSET:160kgx3+120kgx4+80kgx5

BB Curls:60kgx6x2, 60kgx8x2 DROPSET:60kg/8+40kg/6+20kg/6

Reclining DB Curls:15kgx10(@40deg), 15kgx10x2(@30deg), 15kgx8x2(@20deg)

Narrow Press (Cable Pec Press m/c):96kgx20, 116kgx12x2, 125kgx10x2 DROPSET:134kg/8+96kg/10

Tri Pushdowns:66kgx15x2, 66kgx12, 66kgx10x2

[HarryB]

Shifting some good weights there!! Nonconventional training style but it's working for you!!

[Oros]

I'm not sure on your comment of non conventional training. My training may seem a bit irratic but after 20+yrs I've worked through countless routines & have a fair idea of what mix of exercises works for me. I'm more & more aware that injuries at 43 are not the same as injuries at 25 so I'm ever wary of injuries. (I really piss myself off when I re-injure old/previous injuries)

[Oros]

29/11/11

Post surgery/rehab progress to date:

Squats: 180kg x4, 195kg x2, 205kgx1. Improved

Clean & Press: 60kg x6. Way down from pre-surgery lifts. Right shoulder clicks & hurts

Deadlifts: 250kg x2. Way down from pre-injury lifts. Probably being too wary (or lazy!)

Flat BB Press: 165kg x4, 185kg x2. Have re-achieved same as pre-injury Flat BB lifts, but pressing so bar touches lower chest/sternum not upper chest as I used to. Now concentrating more effort into Incline Presses.

Narrow Flat BB Press: 120kg x6. Improved from pre-injury lifts although not holding as narrow as I used to

BB Curl: 65kg x8. Improved from pre-injury lifts. Will now be doing all curls from a reclined position to ensure elbows stay either in line with, or slightly behind shoulders

Over-all its a :? :banging:

[steak]

a long journey with the rehab but the training is looking solid :nod:

good numbers

[tomsammce]

Good to see your still going at it hard oros! Are you still involved with the federation?

Tom.