The road back to cardio

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The road back to cardio

Postby hoffmeister » Thu Aug 21, 2008 8:22 pm

My new log. This is for my strength training only, no MA or football will be mentioned.

My goal for 1 Jan 2009 is:
12 pull ups
15 dips
1 x bw bench
1,5 x bw squat
2 x bw deadlift

At the moment I have an shoulder injury and my knee isn't very stable but I'm seeing a physio therapist on monday. By back has been sore but I have been able to deadlift 2 times now without problems, so I guess I can start a 5x5 routine soon.

My plan for the pull ups is doing 2 at least 3 times a day the first week, then 3 a week, then 4 a week etc.

Benching, my achilles heel, hasn't improved in about two years. My plan is Joe terribles terrible bench routine (thanks JP). 3 weeks of 8 reps with progression, 3 weeks of 5 reps, 3 weeks of 2 reps, max out. (I think).

The problem is that I probably will have one strenght session a week. So wish me luck...
Last edited by hoffmeister on Sun Sep 29, 2013 6:46 pm, edited 10 times in total.
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Postby hoffmeister » Thu Aug 21, 2008 8:41 pm

21/8

PC Technique training
4 x 3 x 40
4 x 3 x 50


DL
1 x 8 x 80
1 x 5 x 100
1 x 5 x 110
3 x 5 x 115

FS
1 x 6 x 50
2 x 6 x 60

Disco!
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Postby JP » Thu Aug 21, 2008 8:52 pm

good luck with it mate.

Would be interesting to get some mention of your other sports as well tho, if nothing else, to see what kind of stress and damage you have been doing during the week.

I wrote a thread about that bench press routine here:
http://www.veganfitness.net/forum/viewtopic.php?t=13094

you have it roughly right, but there is wee bit more to it.

Will be interesting to see how you will find it. I hope you will smash your PB and crush your enemies.
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Postby hoffmeister » Fri Aug 22, 2008 10:23 pm

[quote]
Would be interesting to get some mention of your other sports as well tho, if nothing else, to see what kind of stress and damage you have been doing during the week.


Ok, I'll mention the other sports as well, but in that case I have to rename the log, this is what we get for bringing the potatoes for the Fins.

22/8
Tried some mma-wrestling with some comrades. My shoulder is still fucked up so I couldn't really go in for it, but ground and ound was, ehh, interesting.
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Postby hoffmeister » Mon Aug 25, 2008 8:20 pm

First I was at the physio therapist. I have an irritation in my shoulder and can't really do any pressing or anything else that hurts. It wasn't so bad and will probably pass in a couple of weeks. The knee problem wasn't dangerous at all but if I want to have an optimal knee I have to do rehab and don't go down low at all while I squat for 3-6 month. I also need new inlay soles.

My lower trapezius is something I need to work more with according to the physio therapist. So I went to the gym.

First three sets of each
Lats pulldowns
sitting row
dumbell row

Then I wanted to do some squats and did 2 sets of 8 on 50. When I was about to start the 5 x 5 on 70. I imediatly got a pain in my lower back. So I had to quit it. I feel like I am about 65 because of all the injuries. I did some core, arms stuff to feel better.

After that I trained ju jutsu for 90 minutes. That was great, me and a friend got private lessons from some black belt.
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Postby hoffmeister » Tue Aug 26, 2008 6:57 pm

Was at the boxing and helped a bunch of beginners. Did some cardio and core stuff. My shoulder is the same.

This is the second day of my threes at the pull ups, and it is actually not so easy.
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Postby hoffmeister » Wed Aug 27, 2008 5:59 pm

Ju jutsu lesson for one hour. We learned to fall properly.
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Postby hoffmeister » Fri Aug 29, 2008 8:16 am

Was at a crapy gym and did some back training, mostly lower traps. Seated rows, face pulls, dumbell rows etc. Also some lats pulldowns and side bends. I consider it rehab training so the weights aren't so important. The only thing worth mentioning was the power cleans. 2 x 5 x 40 - 2 x 3 x 50 - 2 x 3 x 60
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Postby hoffmeister » Mon Sep 01, 2008 8:58 pm

Did Ju-jutsu today. It was lots of fun. I like the newaza best, its the grappling part of it. '

I also forgot to write about my mma training the 29th with the comrades. Did some kicking, well needed.

Also my week of four pull ups a time started this week.

My shoulder isn't really getting better.
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Postby XkillerX » Mon Sep 01, 2008 9:55 pm

shouldnt you be doing physio therapy at least 4x a week instead of fighting until your shoulder gets better?
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Postby hoffmeister » Tue Sep 02, 2008 7:58 am

I'm taking it really easy and am not doing push ups or similar. So its mainly technique stuff.
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Postby hoffmeister » Thu Sep 04, 2008 7:45 am

Very good training day yesterday.
Back day
Power cleans
3 x 3 x 40
3 x 3 x 50
2 x 3 x 55
2 x 2 x 60

Deadlift
1 x 5 x 60
1 x 5 x 80
1 x 5 x 100
5 x 5 x 110

DB Row
1 x 10 x 15
3 x 10 x 20

Cable pulls (for lower lats)
3 x 12 x ?

After that an hour of ju jutsu
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Postby hoffmeister » Fri Sep 05, 2008 5:37 pm

90 minutes of clinsh technique and a little bit of wrestling. Loads of fun. Trained knees and neckwrestling.
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Postby hoffmeister » Sun Sep 07, 2008 5:03 pm

back day
db row
1 x 12 x 15
3 x 8 x 25

Powercleans
2 x 5 x 30
2 x 3 x 40
2 x 3 x 50
2 x 3 x 55

DL
1 x 5 x60
1 x 3 x 100
5 x 5 x 112,5

cable pulls
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Postby hoffmeister » Thu Sep 11, 2008 8:45 am

9/9
Some core stuff after instructing the new kids at the club

10/9
A very good day. I was in a hurry so I did this in about 45 min.

Power clean
2 x 5 x 30
2 x 3 x 40
2 x 3 x 50
1 x 3 x 60
1 x 1 x 65
1 x 1 x 70 (I think thats PB but I'm not sure). Didn't feel heavy at all but I didn't dare to go higher because of the shoulder.

Front Squat
1 x 5 x 50
1 x 3 x 60
1 x 3 x 65
1 x 3 x 70
3 x 3 x 75

DB row
2 x 15 x 17,5
1 x 12 x 17,5

Some cable pulls

And then 1 hour of ju jutsu, and that also felt very good. It feels like my training is going great, even though my shoulder still is a bit fucked up.
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