F7 GST B Squats

Weight: 169

REHAB WORK:

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 2 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Set of 15 scapular push-ups between sets

DB Push-ups 2 x 21 (5 regular, 5 diagonal right forward/5 left forward, 3 archer over right/3 archer over left) feels good.  

Tricep DB Extension/Stretch/ 2 x 12/30 lb (very slow, focus on stretch at bottom of mvmt) tough last few. Keep elbows pointing high 

Lying DB Overhead Pulses 2x20/7.5 lbs (legs on bench, half foam roller under- very controlled)

Single Leg Bench Jumps

12rx3

3 sets perfect for now. Maintaining explosiveness until last set. Feel it waning though. 

6r SLS/SE3-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. 

x10 Hip articulations between a sets

Barbell Squat 17:30- 31:30

135 x 8 ATG

225 x 6 ATG felt super light today. 

285 x 5 ATG nice! felt awesome today. Great depth and perfect form. Belted. Haven't done this weight in over a month.  Felt really strong. Go six next week. 

(28:45) 235 x 10 no belt. ATG. Perfect set. Felt very strong. Great form, the last two a bit tough but easier than previous weeks. Stay in the cave! Come for me Gmork! Atreyuuuuu!!!!   

33:30) 235 x 10 no belt. ATG. Wow! Nice work! Great weight. Mentally tough towards end, but once I committed, the strength is there. One more week at 10 reps and bump weight to 245. 

Great sets. See if strength maintains next week. If not, maybe consider alternating DB snatches each week. 

KB Goblet Pause Squats/Farmer Carry Superset

80lb x 10-two seconds in very bottom of position before exploding up/53lb from bench to mirrors and back-shoulders properly packed x 3 sets. 

Add 4th set and up Farmer Carry weight

BB Lunges 155 x 8 left for all reps than right-short rest between legs. Great weight. Left big toe hurts a bit when I do my right leg forward 

MN (Supersetted with SL)

MN/SE2: 4x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 4x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

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F7 GST A

A little run down today. Elbows and forearms starting to hurt a little during planche work. Don't rush it. Maybe do a deload week next week. 

Time:75 min. Rehab is taking about 25-30 min

Note: Left shoulder ROM improving. Still can't free hang, but getting better each week. 

Once shoulder is feeling better, see 3/3/2016 for where I was in the F7 progressions. Take it easy and don't rush things. 

 

REHAB WORK:

Spine Roll x 1 min

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 2 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

DB Push-ups 2 x 21 (5 regular, 5 diagonal right forward/5 left forward, 3 archer over right/3 archer over left) 

Tricep DB Extension/Stretch/ 2 x 12/30 lb (very slow, focus on stretch at bottom of mvmt) Seated-limits cheating

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 

FL/SE1: 5x7s All sets feel great. Great tension and hollow body shape. Tough towards end. Keep movement controlled. Holy crap. 

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic 

sPL 

Wrist conditioning series

SPL/SE: 4x15s used DB today to spare wrists. Went to tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck Planche alternated with Advanced Crow

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench!

HBP 

HBP/PE: 5x10r

Korean dip

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE14: 5x10r

Bulgarian Row-feet elevated/last set broken 6/4. Good form. Full ROM

5r RC/PE14-iM for each work set

Rear Shoulder distraction 50# on cable machine

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F7 GST B Hamstring/Calves INJURY MODIFICATIONS WEEK 4

REHAB WORK

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 2 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Set of 15 scapular push-ups between sets

DB Push-ups 2 x 21 (5 regular, 5 diagonal right forward/5 left forward, 3 archer over right/3 archer over left) feels good.  

Tricep DB Extension/Stretch/ 2 x 12/30 lb (very slow, focus on stretch at bottom of mvmt) tough last few. Keep elbows pointing high 

Lying DB Overhead Pulses 2x20/10 lbs (legs on bench, half foam roller under- very controlled)

SLS (Did one set of 5 supersetted with 5 Cossacks on each side)

SLS/SE5: 5rx5 (mastery) good warm up nowadays

Single Leg Squat

5r SLS/SE5-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

Prone Hamstring Curls

95 x 15

135 x 8 strong all the way through. Maybe go to 140 next week?

135 x 9 tough last rep. Go to 140 next week. 

125 x 12 good set. Higher weight, more reps on all sets. 

Calf Raises 

145 x 10 per position 

145 x 10 per position 

145 x 10 per position 

Dropped weight from 175 to 145 to focus more on shortening the muscle to the max, rather than pumping out reps. I think there's an inch or two of gold that you're not mining. 

MN (Supersetted w/SL)

MN/SE2: 4x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 4x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

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F7 GST A INJURY MODIFICATIONS WEEK 4

Great workout today. Excellent pace, felt strong. Elbows and forearms starting to hurt a little during planche work. Don't rush it. 

Time:75 min. Rehab is taking about 25-30 min

Note: Left shoulder ROM improving. Still can't free hang, but getting better each week. 

Once shoulder is feeling better, see 3/3/2016 for where I was in the F7 progressions. Take it easy and don't rush things. 

 

REHAB WORK:

Spine Roll x 1 min

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 2 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

DB Push-ups 2 x 21 (5 regular, 5 diagonal right forward/5 left forward, 3 archer over right/3 archer over left) 

Tricep DB Extension/Stretch/ 2 x 12/30 lb (very slow, focus on stretch at bottom of mvmt) Seated-limits cheating

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 

FL/PE: 5x6r All sets feel great. Great tension and hollow body shape. Tough towards end. Keep movement controlled. Strong all the way through. 

Body flags

10r FL/PE14-iM for each work set

Low Bridge single leg lift. Arm fully extended. Focus on thoracic 

sPL 

Wrist conditioning series

SPL/SE: 4x15s used DB today to spare wrists. Went to tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck Planche 

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench!

HBP 

HBP/PE: 5x10r

Korean dip

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE14: 5x10r

Bulgarian Row-feet elevated/last set broken 6/4. Good form. Full ROM

5r RC/PE14-iM for each work set

Rear Shoulder distraction 50# on cable machine

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F7 GST B Deadlift INJURY MODIFICATIONS WEEK 4

Note:Shoulder feeling much better. Still can't free hang, but ROM has improved a ton and these new strengthening exercises feel great. 

REHAB WORK

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 2 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Set of 15 scapular push-ups between sets

DB Push-ups 2 x 21 (5 regular, 5 diagonal right forward/5 left forward, 3 archer over right/3 archer over left) feels good.  

Tricep DB Extension/Stretch/ 2 x 12/30 lb (very slow, focus on stretch at bottom of mvmt) tough last few. Keep elbows pointing high 

Lying DB Overhead Pulses 2x20/7.5 lbs (legs on bench, half foam roller under- very controlled)

SLS (Didn't do today)

SLS/SE5: 5rx5 (mastery) good warm up nowadays

Single Leg Squat

5r SLS/SE5-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

90' Broad Jumps- 4 x 5r (2 mat square minimum-forward then left/forward then right)

5 hip articulations per leg between sets

Sumo Deadlift (all DL sets)

225 x 6 non dominant grip

325 x 5 felt strong (did 355 @ 4 last time, but ease back up)

325 x 5 no belt. Still stopped at 5. Focus on leg drive 

325 x 5 no belt Good weight. 6 reps last time. Shoulder feels pretty good. Great leg drive. Focus on maintaining form. Great weight, great effort.

 Conventional DL (skipped today to ease back into regular volume)

315 x 8 Great set. Good weight. Felt very strong. Non-dominant grip. 

315 x 8 really good weight. Great set. Tough last few. Nice grind. 

Keep weight at least another week until both sets are fairly smooth straight through. 

MN (Supersetted w/SL)

MN/SE2: 4x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 4x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

Sent from my iPhone

F7 GST B Hamstring REHAB MODIFICATIONS

REHAB WORK

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 2 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Set of 15 scapular push-ups between sets

DB Push-ups 2 x 21 (5 regular, 5 diagonal right forward/5 left forward, 3 archer over right/3 archer over left) feels good.  

Tricep DB Extension/Stretch/ 2 x 12/30 lb (very slow, focus on stretch at bottom of mvmt) tough last few. Keep elbows pointing high 

Lying DB Overhead Pulses 2x20/10 lbs (legs on bench, half foam roller under- very controlled)

SLS (Didn't do today)

SLS/SE5: 5rx5 (mastery) good warm up nowadays

Single Leg Squat

5r SLS/SE5-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

Prone Hamstring Curls

90 x 12

130 x 8

130 x 9

120 x 10

Calf Raises 

145 x 10 per position 

145 x 10 per position 

145 x 10 per position 

Dropped weight from 175 to 145 to focus more on shortening the muscle to the max, rather than pumping out reps. I think there's an inch or two of gold that you're not mining. 

MN (Supersetted w/SL)

MN/SE2: 4x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 4x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

Sent from my iPhone

F7 GST A REHAB MODIFICATIONS WEEK 3

Great workout today. Excellent pace, felt strong. 

Time:75 min. Rehab is taking about 25-30 min

Note: Left shoulder ROM improving. Still can't free hang, but getting better each week. 

Once shoulder is feeling better, see 3/3/2016 for where I was in the F7 progressions. Take it easy and don't rush things. 

 

REHAB WORK:

Spine Roll x 1 min

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 2 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

DB Push-ups 2 x 21 (5 regular, 5 diagonal right forward/5 left forward, 3 archer over right/3 archer over left) 

Tricep DB Extension/Stretch/ 2 x 12/30 lb (very slow, focus on stretch at bottom of mvmt) Seated-limits cheating

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 

FL/PE: 5x5r All sets feel great. Great tension and hollow body shape. Tough towards end. Keep movement controlled. Last few reps broken. 

Body flags

10r FL/PE14-iM for each work set

Low Bridge single leg lift

sPL 

Wrist conditioning series

SPL/SE: 4x20s used no DB at all today. Great sets. Ease back to tuck planche. Feels very shaky. 

Advanced Crow Planche 

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench!

HBP 

HBP/PE: 4x10r

Korean dip

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE14: 5x10r

Bulgarian Row-feet elevated/last set broken 6/4. Good form. Full ROM

5r RC/PE14-iM for each work set

Rear Shoulder distraction 50# on cable machine

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F7 GST B DEADLIFT REHAB MODIFICATIONS WEEK 3

Weight: 170 Slowly up cals to put on a little more muscle but keep fat about where it is. 

Note:Shoulder feeling much better. Still can't free hang, but ROM has improved a ton and these new strengthening exercises feel great. 

REHAB WORK

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 2 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Set of 15 scapular push-ups between sets

DB Push-ups 2 x 21 (5 regular, 5 diagonal right forward/5 left forward, 3 archer over right/3 archer over left) feels good.  

Tricep DB Extension/Stretch/ 2 x 12/30 lb (very slow, focus on stretch at bottom of mvmt) tough last few. Keep elbows pointing high 

Lying DB Overhead Pulses 2x20/7.5 lbs (legs on bench, half foam roller under- very controlled)

SLS (Didn't do today)

SLS/SE5: 5rx5 (mastery) good warm up nowadays

Single Leg Squat

5r SLS/SE5-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

90' Broad Jumps- 4 x 5r (2 mat square minimum-forward then left/forward then right)

5 hip articulations per leg between sets

Sumo Deadlift (all DL sets)

225 x 6

325 x 5 felt strong (did 355 @ 4 last time, but ease back up)

325 x 5 no belt. Non dominant grip. Felt w little awkward. Maybe do warm up and first set non dominant. Still stopped at 5. Focus on leg drive 

325 x 5 no belt Good weight. 6 reps last time. Shoulder feels pretty good. Great leg drive. Focus on maintaining form. Great weight, great effort.

 Conventional DL (skipped today to ease back into regular volume)

315 x 8 Great set. Good weight. Felt very strong. Non-dominant grip. 

315 x 8 really good weight. Great set. Tough last few. Nice grind. 

Keep weight at least another week until both sets are fairly smooth straight through. 

MN (Supersetted w/SL)

MN/SE2: 4x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 4x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

Sent from my iPhone

F7 GST A REHAB MODIFICATIONS

Note: Left shoulder has severe impingement syndrome. Haven't trained very hard in about a month. ROM improving. Saw Craig Galbasini last week and made alterations to training. 

Once shoulder is feeling better, see 3/3/2016 for where I was in the F7 progressions. Take it easy and don't rush things. 

REHAB WORK:

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 2 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

DB Push-ups 2 x 21 (5 regular, 5 diagonal right forward/5 left forward, 3 archer over right/3 archer over left) 

Tricep DB Extension/Stretch/ 2 x 12/30 lb (very slow, focus on stretch at bottom of mvmt)

Lying DB Overhead Pulses 2x20/7.5 lbs (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 

FL/PE: 5x6r All sets feel great. Great tension and hollow body shape. Tough towards end. Keep movement controlled. Last few reps broken. 

Body flags

10r FL/PE14-iM for each work set

Low Bridge single leg lift

sPL 

Wrist conditioning series

SPL/SE: 4x15s used no DB at all today. Great sets. Ease back to tuck planche. Feels very shaky. 

Advanced Crow Planche 

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench!

HBP 

HBP/PE: 4x10r

Korean dip

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE14: 5x10r

Bulgarian Row-feet elevated/last set broken 6/4. Good form. Full ROM

5r RC/PE14-iM for each work set

Rear Shoulder distraction 50# on cable machine

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F7 GST B Squat REHAB MODIFICATIONS WEEK 2

Note: Left shoulder has severe impingement syndrome. Haven't trained very hard in about a month. ROM really improving this week. Saw Craig Galbasini last week and made alterations to training. 

Once shoulder is feeling better, see 3/3/2016 for where I was in the F7 progressions. Take it easy and don't rush things. 

REHAB WORK:

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 2 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Set of 15 scapular push-ups between sets

DB Push-ups 2 x 21 (5 regular, 5 diagonal right forward/5 left forward, 3 archer over right/3 archer over left) feels good.  

Tricep DB Extension/Stretch/ 2 x 12/30 lb (very slow, focus on stretch at bottom of mvmt) tough last few. Keep elbows pointing high 

Lying DB Overhead Pulses 2x20/7.5 lbs (legs on bench, half foam roller under- very controlled)

Single Leg Bench Jumps

12rx3

3 sets perfect for now. Maintaining explosiveness until last set. Feel it waning though. 

6r SLS/SE3-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. 

x10 Hip articulations between a sets

KB Goblet Pause Squats/Farmer Carry Superset

80lb x 10-two seconds in very bottom of position before exploding up/53lb from bench to mirrors and back-shoulders properly packed x 3 sets. 

Add 4th set and up Farmer Carry weight

BB Lunges 155 x 8 left for all reps than right-short rest between legs. Great weight. Left big toe hurts a bit when I do my right leg forward 

MN (Supersetted with SL)

MN/SE2: 4x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 4x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

Awesome workout today. Lots of energy, moved really well. 

Sent from my iPhone

F7 GST A REHAB MODIFICATIONS WEEK 2

Note: Left shoulder has severe impingement syndrome. Haven't trained very hard in about a month. Still very sore with limited ROM. Saw Craig Galbasini last week and made alterations to training. 

Once shoulder is feeling better, see 3/3/2016 for where I was in the F7 progressions. Take it easy and don't rush things. 

REHAB WORK:

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 2 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Tricep DB Extension/Stretch/ 2 x 12/30 lb (very slow, focus on stretch at bottom of mvmt)

Lying DB Overhead Pulses 2x20/7.5 lbs (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

DB Push-ups 2 x 21 (5 regular, 5 diagonal right forward/5 left forward, 3 archer over right/3 archer over left) 

FL 

FL/PE: 5x6r All sets feel great. Great tension and hollow body shape. Tough towards end. Keep movement controlled. Last few reps broken. 

Body flags

10r FL/PE14-iM for each work set

Low Bridge single leg lift

sPL 

Wrist conditioning series

SPL/SE: 4x15s used no DB at all today. Great sets. Ease back to tuck planche. Feels very shaky. 

Planche Tuck 

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench!

HBP 

HBP/PE: 4x10r

Korean dip

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE14: 5x10r

Bulgarian Row-feet elevated/last set broken 6/4. Good form. Full ROM

5r RC/PE14-iM for each work set

Rear Shoulder distraction 50# on cable machine

Sent from my iPhone

New Rehab Exercises

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F7 GST B Deadlift INJURY REHAB MODIFICATIONS

Total time: 75 min

Note: Left shoulder has severe impingement syndrome. Haven't trained very hard in about a month. Still very sore with limited ROM. Saw Craig Galbasini last week and made alterations to training. Once shoulder is feeling better, see 3/3/2016 for where I was in the F7 progressions. Take it easy and don't rush things. 

Weight : 169

REHAB WORK:

P bar Dips 2x10 controlled eccentric, explosive concentric 

Lunge lawn mowers 2 x 21 per side/12.5 lbs (7 forward, diagonal and lateral)

set of 15 scap push-ups between sets

Wall push-ups 2 x 20

Cable cuff complexes 2 x 20/15 lbs(adduction and abduction) 

SLS (Didn't do today)

SLS/SE5: 5rx5 (mastery) good warm up nowadays

Single Leg Squat

5r SLS/SE5-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

90' Broad Jumps- 4 x 5r (2 mat square minimum-forward then left/forward then right)

5 hip articulations per leg between sets

Sumo Deadlift (all DL sets)

225 x 6

325 x 5 (did 355 @ 4 last time, but ease back up)

325 x 5 no belt. Felt much stronger today. Still stopped at 5. Focus on leg drive 

325 x 5 no belt Good weight. 6 reps last time. Shoulder feels pretty good. Great leg drive. Focus on maintaining form. Great weight, great effort.

 Conventional DL (skipped today to ease back into regular volume)

315 x 8 Great set. Good weight. Felt very strong. Non-dominant grip. 

315 x 8 really good weight. Great set. Tough last few. Nice grind. 

Keep weight at least another week until both sets are fairly smooth straight through. 

MN 

MN/SE2: 4x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 3x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

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F7 GST A REHAB MODIFICATIONS WEEK 2

 

Weight: 170 Up calories a bit and level off around 175 and recomp. Lost some strength and size over the last month. Lost a bit of fat this past week. Keep it up another week or two and then level off and slightly up calories. 

Total time: 

Note: Left shoulder has severe impingement syndrome. Haven't trained very hard in about a month. Still very sore with limited ROM. Saw Craig Galbasini last week and made alterations to training. First week back in gym. 

Once shoulder is feeling better, see 3/3/2016 for where I was in the F7 progressions. Take it easy and don't rush things. 

REHAB WORK:

P bar Dips 3x10 (skipped today since dips are in the workout)

Lunge lawn mowers 2 x 21 per side/12.5lbs (forward, diagonal, and lateral =1 rep x 7)

Wall push-ups 3 x 20

Cable cuff complexes 2 x 20/15 lbs(adduction and abduction) 

FL 

FL/PE: 5x6r All sets feel great. Great tension and body shape. Tough towards end. Keep movement controlled. Last few reps broken. 

Body flags

10r FL/PE14-iM for each work set

Low Bridge single leg lift

sPL 

Wrist conditioning series

SPL/SE: 5x30s used no DB at all today. Great sets. 

Elevated Planche Leans (4th hook up on smith machine-hands one and a half feet in front of mat line)

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench!

HBP 

HBP/PE: 5x10r

Korean dip

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE14: 5x10r

Bulgarian Row-feet elevated

5r RC/PE14-iM for each work set

Rear Shoulder distraction 50# on cable machine

Sent from my iPhone

F7 GST A INJURY REHAB MODIFICATIONS sszzeCHeqkas a

Weight: 167 Up calories a bit and level off around 175 and recomp. Lost some strength and size over the last month

Total time: 

Note: Left shoulder has severe impingement syndrome. Haven't trained very hard in about a month. Still very sore with limited ROM. Saw Craig Galbasini last week and made alterations to training. First week back in gym. 

Once shoulder is feeling better, see 3/3/2016 for where I was in the F7 progressions. Take it easy and don't rush things. 

Weight : 

REHAB WORK:

P bar Dips 3x10 (skipped today since dips are in the workout)

Lunge lawn mowers 2 x 20 per side/10lbs (set of 15 scap push-ups between sets)

Wall push-ups 2 x 20

Cable cuff complexes 2 x 20/15 lbs(adduction and abduction) 

FL 

FL/PE: 5x5r All sets feel great. Great tension and body shape. Tough towards end. Keep movement controlled. Last few reps broken. 

Body flags

10r FL/PE14-iM for each work set

Low Bridge single leg lift

sPL 

Wrist conditioning series

SPL/SE: 4x30s used no DB at all today. Great sets. 

Elevated Planche Leans (4th hook up on smith machine)

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench!

HBP 

HBP/PE: 5x10r

Korean dip

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE14: 5x10r

Bulgarian Row-feet elevated

5r RC/PE14-iM for each work set

Side Shoulder distraction 40# on cable machine

Sent from my iPhone

F7 GST B Hamstrings INJURY REHAB MODIFICATIONS

Total time: 

Note: Left shoulder has severe impingement syndrome. Haven't trained very hard in about a month. Still very sore with limited ROM. Saw Craig Galbasini last week and made alterations to training. Once shoulder is feeling better, see 3/3/2016 for where I was in the F7 progressions. Take it easy and don't rush things. 

Weight : 167 Dropping weight too fast. Get back to 175. 

REHAB WORK:

P bar Dips 2x10 slow eccentric, powerful concentric 

Lunge lawn mowers 2 x 21 per side/12.5lbs (forward, diagonal, and lateral =1 rep x 7)

Set of 15 scap push-ups between sets

Wall push-ups 2 x 20 (off bar on lowest hook on squat rack-about waist high. Feels good and increases ROM than what I can get against the wall)

Cable cuff complexes 2 x 20/15 lbs(adduction and abduction) 

SLS 

SLS/SE5: 5rx5 (mastery) good warm up nowadays

Single Leg Squat

5r SLS/SE5-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

MN 

MN/SE2: 3x5r

1/2 L-sit Leg Extensions

5r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 3x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

Sent from my iPhone

F7 GST A Injury Rehab Modifications

Weight: 

Total time: 

Note: Left shoulder has severe impingement syndrome. Haven't trained very hard in about a month. Still very sore with limited ROM. Saw Craig Galbasini last week and made alterations to training. First week back in gym. 

Once shoulder is feeling better, see 3/3/2016 for where I was in the F7 progressions. Take it easy and don't rush things. 

Weight : 

REHAB WORK:

P bar Dips 3x10 (skipped today since dips are in the workout)

Lunge lawn mowers 2 x 20 per side/10lbs (set of 15 scap push-ups between sets)

Wall push-ups 2 x 20

Cable cuff complexes 2 x 20/15 lbs(adduction and abduction) 

FL 

FL/PE: 5x5r All sets feel great. Great tension and body shape. Tough towards end. Keep movement controlled. Last few reps broken. 

Body flags

10r FL/PE14-iM for each work set

Low Bridge single leg lift

sPL 

Wrist conditioning series

SPL/SE: 4x30s used no DB at all today. Great sets. 

Elevated Planche Leans (4th hook up on smith machine)

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench!

HBP 

HBP/PE: 5x8r

Korean dip

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE14: 5x10r

Bulgarian Row-feet elevated

5r RC/PE14-iM for each work set

Side Shoulder distraction 40# on cable machine

Sent from my iPhone

F7 GST B Deadlift INJURY REHAB

Total time: 75 min

Note: Left shoulder has severe impingement syndrome. Haven't trained very hard in about a month. Still very sore with limited ROM. Saw Craig Galbasini last week and made alterations to training. Once shoulder is feeling better, see 3/3/2016 for where I was in the F7 progressions. Take it easy and don't rush things. 

Weight : 169

REHAB WORK:

P bar Dips 2x10 

Lunge lawn mowers 2 x 20 per side/10lbs (set of 15 scap push-ups between sets)

Wall push-ups 2 x 20

Cable cuff complexes 2 x 20/15 lbs(adduction and abduction) 

SLS (Didn't do today)

SLS/SE5: 5rx5 (mastery) good warm up nowadays

Single Leg Squat

5r SLS/SE5-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

90' Broad Jumps- 4 x 5r (2 mat square minimum-forward then left/forward then right)

Sumo Deadlift (all DL sets)

225 x 6

325 x 5 (did 355 @ 4 last time, but ease back up)

325 x 5 no belt. Felt a bit heavy, but haven't DLd in over a month. Did an easy 6 last time. 

325 x 5 no belt Good weight. 6 reps last time. Shoulder feels pretty good. Great leg drive. Focus on maintaining form. Great weight, great effort.

 Conventional DL (skipped today to ease back into regular volume)

315 x 8 Great set. Good weight. Felt very strong. Non-dominant grip. 

315 x 8 really good weight. Great set. Tough last few. Nice grind. 

Keep weight at least another week until both sets are fairly smooth straight through. 

MN 

MN/SE2: 3x5r

1/2 L-sit Leg Extensions

5r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 3x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#