Training Week Ending 22 June 2008

Left shoulder was sore - wasn't preventing lifting but didn't feel good
afterwards, either, so backing off and taking it easy while trying to
get shoulder back to 100%. As usual, some joint health and mobility
work every morning, and as usual, most work done with kettlebells for
which weights are given in kilos. Barbell work will be in pounds.

Mon 16 June

double military press, 4 kg, 10 reps
military press, 8 kg, 12 reps; 12 kg, sets of 8 and 10
windmill, 16 kg, 2

Tue 17 June
nothing - both me and the shoulder need a rest

Wed 18 June
nothing again but did go for a massage

Thu 19 June
still easy: some 12 kg 1-leg DL, a few 12 kg windmills, some bw
pistols - sets of 1, 1, 4

Fri 20 June
mil press, 4 kg, 4
bw: pushup, 4
bw: pistol, 1, 1, 2
mil press, 4 kg, 6
mil press, 8 kg, 6
bw: pistol, 2
floor press w/ 2 x 12 kg

Sat 21 June
mil press 2 x 12 see-saw, 17 reps each side
windmill 16 kg x 2
Old-fashioned Zercher squats - DL the bar, lower to thighs, grab in
crooks of elbows, and squat the reps, then DL it back to standing and
then the floor. First time doing these, did a few sets of 5 up to about
bodyweight, then a couple of singles @ 185.

bw: pistol, 5
mil press, 8 kg, sets of 2, 1 very slow to see how shoulder soreness
felt at the bad points in the ROM - definitely getting better, albeit
slowly

Sun 22 June
mil press 2 x 12 see-saw, 25 reps each side - rehab=reps=blood_flow
Turkish Getup, 12 kg, 3 singles
bent press - starting these again, used only 4 kg, and I am horrid at
these, plus they exactly target my shoulder problem <sigh>
swings: partner ladder, 2-4-6-8-10 w/ 32 kg - shoulder feels fine for
swings, got 30 reps/arm or 60 total

-S-
http://www.kbnj.com

"Steve Freides" <steve@fridayscomputer.com> wrote in message
news:6ccljfF3e7orvU1@mid.individual.net...
> Left shoulder was sore - wasn't preventing lifting but didn't feel good
> afterwards, either, so backing off and taking it easy while trying to get
> shoulder back to 100%. As usual, some joint health and mobility work
> every morning, and as usual, most work done with kettlebells for which
> weights are given in kilos. Barbell work will be in pounds.
>
Steve,
You're doing a good job! It's great to read your post even IF you are
using "them little round thingies".

We are still having lots of rain but I got in half a workout Monday and
hope to get a full workout today. I cycled 14 miles yesterday in a big wind
but felt good after.
My riding partner is dragging me down, I need to get away from him and
not hurt his feelings.

Son Shine Today,
Amen

Burr