Dave's workout

[swanso5]

poor scap control it probably is but that is a very broad term...all those things above affect scap control so if he's not addressing all of them, he may never solve the actual problem only the symptoms (poor scap control)

[Bigboi118]

Week 68 workout 4

5 min skip rope

Squats up to 3 rep max : 100KG

step ups 3x10 each leg : 2 sets @ 45KG 1 set @ 50KG

Glute ham raises 3x10

AB routine 10 reps each; sprinter sit ups, v-ups, toe touches, reverse crunches 3 circuits

ext int rotations and scap control exercises

[Bigboi118]

Week 69 workout 1

Flat BB Bench press, work up to a max of 3 reps : 75KG

Inc bench press, 1st set 15-20 reps 2nd max pos: 2x17.5KG db's 1st set 19 2nd set 10

Bent over BB rows 3x8 - 47KG - up this by 5KG next tme

Behind the back barbell shrugs 3x12 - 26KG

Hammer curls 3x8 - 2x17.5KG (too heavy drop back to 15 next week)

Scapula movement and ext/int rotations.

[swanso5]

Hammer curls 3x8 - 2x17.5KG (too heavy drop back to 15 next week)

go back to page 28 of your journal and see what you did fior the same xericse

probably time to take it out don't you think?

[Bigboi118]

Week 69 workout 2

5 min skip rope

Vertical jumps with added weight 10KG 4x10

bulgarian split squats with added rom db's 2x15KG - 3x8

BB Good mornings 3x10 - 45KG

Spread eagle sit ups with added weight 10KG - 4x12

[Bigboi118]

swans another week or two they'll be out. Ill be seein that physio again this weekend and will post up all the
stuff i get told and answers i get

[Bigboi118]

Week 69 workout 3

5 min skip rope

Flat db bench 4x12 - 2x17.5KG

Superset
Bent over BB rows overhand 4x10 - 35KG
Chest supp rear delt raises 4x10 - up this next week

Lat raises 3x8

Superset
Db tricep extensions - 3x10 - 2x13.5 - do this again next week
Db shrugs 3x10 - 2x15 - up this next week

External rotations with bands and Db's

[Bigboi118]

Week 69 workout 4

5 min skip rope

Squats up to 3 rep max : 100KG

step ups 3x10 each leg : 2x15KG Db's

Glute ham raises 4x6

AB routine 10 reps each; sprinter sit ups, v-ups, toe touches, reverse crunches 3 circuits

ext int rotations and scap control exercises

[Bigboi118]

Week 70 workout 1

Flat BB Bench press, work up to a max of 3 reps : 75KG

Inc bench press, 1st set 15-20 reps 2nd max pos: 2x17.5KG db's 1st set 20 2nd set 14

Bent over BB rows 3x8 - 52KG

Behind the back barbell shrugs 3x12 - 26KG

Hammer curls 3x8 - 2x15

Scapula movement and ext/int rotations.

[Bigboi118]

Week 70 workout 2

5 min skip rope

Vertical jumps with added weight 10KG 3x10

bulgarian split squats with added rom db's 2x12.5KG - 3x8

RDL 3x10 - 60KG

Spread eagle sit ups with added weight 10KG - 4x12

[Bigboi118]

Week 70 workout 3

5 min skip rope

Flat db bench 4x12 - 2x20KG

Superset
Bent over BB rows overhand 4x8 - 35KG
Chest supp rear delt raises 4x10 - 2x5KG

Lat raises 3x8 2x7.5KG

Superset
Db tricep extensions - 3x10 - 2x13.5
Db shrugs 3x10 - 2x20KG

External rotations with bands and Db's

[Bigboi118]

Week 70 workout 4

5 min skip rope

Squats up to 3 rep max : 3@100, 2@105KG didnt wanna test the 3rd rep

step ups 3x10 each leg : 2x15KG Db's

Glute ham raises 4x6

Reverse crunches 3x15

[Bigboi118]

Week 71 workout 1

Flat BB Bench press, work up to a max of 3 reps : 75KG

Inc bench press, 1st set 15-20 reps 2nd max pos: 2x17.5KG db's 1st set 20 2nd set 15

Bent over BB rows 3x8 - 57KG

Behind the back barbell shrugs 3x12 - 27KG

Hammer curls 3x8 - 2x15KG

[Bigboi118]

Week 71 workout 2

5-10 min skip rope

Vertical jumps with added weight 10KG 3x10

bulgarian split squats with added rom db's 2x15KG - 3x8

RDL - 3x10 - 70KG

Spread eagle sit ups - 4x15

Shoulder work

[Bigboi118]

Week 71 workout 3

5 min skip rope

Flat db bench 4x12 - 2x20KG

Superset
Bent over BB rows overhand 4x8 - 35KG
Chest supp rear delt raises 4x10 - 2x5KG

Lat raises 3x8 2x10KG

Superset
Db tricep extensions - 3x10 - 2x13.5
Db shrugs 3x10 - 2x12.5KG