Dave's workout

[Bigboi118]

the 7th rep @ 90KG was very near failure

100KG was messy, not even sure i should hav called it 1rm.

Been reading a new article just posted on t-nation, something like 'reasons why your still skinny'

this part interested me

"I see tons of people who come in gym that are too unstable at one or more joints. It doesn't sound like a big deal until you realize they simply won't get the size or strength gains they're capable of because something is out of whack.

good friend Justin Ware used to have tons of shoulder issues and never saw the size gains in his chest and upper back that he desired. After a thorough evaluation, it was clear that he was very unstable through his shoulders and upper back. To improve this, we gave him a steady diet of basic scapular stabilization work, and then started re-building a strength base to his upper back.

The result? In his "corrective" program, he added two inches on his chest and upper back simply by turning the right muscles on and getting them stronger!

What's better, he's now pain free as well.

Your body is smarter than you are. If you lack stability at any major joint (knee, hip, shoulder, low back, etc.) your body isn't going to allow you to continue getting bigger or stronger. In most cases, you're going to injure yourself. This joint instability also leads to prolonged plateaus where you just don't seem to make any progress."




Its something ive kept at the back of mind, the problem with the left shoulder, i need to get it properly sorted so its back to the physio as soon as i can afford it.
I admit i have been putting it off , i was stubborn and just wanted to keep training regardless which is stupid.

A couple of months to correct things should bring greater results than me trying to bench heavy week in week out. I just need to rely on a decent physio to help me through correcting it, ill see what it could involve on ebay

[swanso5]

unfortunatley whatever phydsio you go to will give you the dame stuff your last one did - external /internal rotations and that's it which doesn't address any stabilisation issues you may have

look up "why your not getting stronger and how to it" by alwyn cosgrove (like right now) and then get back to me...in the top 3 artivles i've ever read i think

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[Bigboi118]

Week 49 workout 2

Upper body

Bench @ 90+ 7 reps - worked up to a 1rm max of 80 (shit i know but didnt feel i could go no more today) managed 7 reps @ 75KG

A1 Single arm push press 4x5 - 22.5KG DB
A2 Wide grip chin ups 4x5 - 5KG weight added

B1 Floor press 3x8 - 60KG
B2 Bent over BB rows 3x8 - 44KG

Lying leg raises 3x15
V sit ups 3x10
lying crunches hands behind head 3x15
prone planks 3x1min


Couldnt get on till late today, I will check that article out tommorow after cardio.

I was hoping i might see a different physio, someones gotta know what to do. if they mention ext/int rotations ill tell them what
about scapular stabilisation stuff, proper corrective work.

Chances are i could learn some stuff myself and try and do it alone, but its much easier having someone else to critic and
walk you through it.

no doubt ill be back with questions

[swanso5]

well if you were gona pay some dodgy physio, you should give eric cressey an email and pay him instead...the difference is he'll actually you...tell him i referred you

[Bigboi118]

Week 49 workout 4

Workout

Deadlift Snatch @ 40% 8x2 - 65KG

Rack pulls 10x10 - 110KG

Walking Lunges 3x8 - 2x16 KG Db's

Lying leg raises - 3x15

V sit ups - 3x10

Crunches - 3x15

Planks - 3x1min

[Bigboi118]

Week 49 workout 5

Incline dumbbell bench press 10x10 with 50 secs rest - 2x18KG Db's

Chest supported dumbbell rows 10x10 with 50 secs rest - 2x17KG Db's

Reverse curls 3x8 - 22KG

[Bigboi118]

Week 50 workout 1

Front squats Singles at 90% (4 reps) - 90KG - 1rm at 95KG

Reverse lunges 4x6 each leg - 67KG

Romanian deadlift 3x8 - 97KG

lying leg raises - 3x12

v sit ups - 3x10

planks - 3x1min

[Bigboi118]

just read

Why You Aren't Getting Bigger — And How to It by Alwyn Cosgrove

a very good article, I dont think im at any stage wear i could put it into practice by myself but it still made sense,
There was alot of stuff about the core being a major role, definately need to work on strengthening it to help improve
squat.

the whole glutes work with your traps thing was funny,

I was hoping there would be something on the shoulder but unless i missed it there was nothing.

I think i need to read it through a couple more times

also its coming to the end of the four week period, need to plan a new program (this program so far has been good)

[swanso5]

for shoulders it says that there is usually an imbalance in the shoulder girdle somewhere or upper weakness so it's unable to stabilise the load and shuts off the prime mover...also if its 1 shoulder, look to opposite hip and ankle for dysfunction...they can also shuit down the shoulders

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[Bigboi118]

Week 50 workout 2

Upper body

Bench @ 90+ 4 reps - worked up to a 1rm max of 80 again 4 reps @ 75KG

A1 Single arm push press 4x5 - 22.5KG DB
A2 Wide grip chin ups 4x5 - 5KG weight added

B1 Floor press 3x8 - 62KG
B2 Bent over BB rows 3x8 - 44KG

Lying leg raises 3x12
V sit ups 3x10
lying crunches hands behind head 3x15
Side planks 2x1min each side

[Bigboi118]

Week 50 workout 3

Cardio

20 mins skip rope and then some heavy bag stuff

I really need to start planning a new workout

[swanso5]

why don't simply get new exercises and repeat what worked? (this)

i don't think outgrown program yet

[Bigboi118]

Week 50 workout 4

Snatch D/l @ 40% 8x2 - 55KG

Rack pulls 10x10 - 100KG

Walking lunges 4x8 each leg - 2x 17.5KG Dumbbells

Lying leg raises

reverse crunches

prone planks x3 - 1min


Yeh i could just swap out some exercises, maybe do back/hack squats or Deadlift singles on lower day

what could i use for upper singles?? I cant really do board pressing or have any idea what else i could do.

Ill write up a plan tommorow, just swapping exercises about.

[Bigboi118]

Week 51 Workout 1

Back Squats singles @ 90% + 6 Reps (1rm 105KG) - 95KG

Romanian D/L 3x8 - 90-100KG

Foward lunge 4x6 each leg - 70KG

Lying leg raises (weighted) - 3x10

crunches - 3x15

Prone planks - 2xto failure

[Bigboi118]

Week 51 workout 2

Flat bench press singles at 90%+ - 7 reps - 75KG

A1 Pull ups (palms facing me) with 5 kg added - 4x5
A2 BB Military press 4x5 - 45KG

B1 Bent over BB rows 3x8 - 45KG
B2 Skull crushers - 37KG

Week 51 workout 3

Skip rope cardio and heavy bag.