Max's Training ~ 2015

[maxseg]

Today I am attempting a comeback from an injury that is still hampering my upper body training. The injury is located in the anterior part of my right shoulder and is only aggravated during pressing movements. So, Im thinking that light and indirect training may help along with some injury specific rehab training. Here goes....

January 09, 2015

Bench Training (ReHab)

BB Bench
Bar x 20/20/20/20/20

DB Front Raises
15 x 15/15/15/15/15

DB Side Laterals (Running the Rack)
20x10 25x10 30x10 35x10 40x5

DB Prone Laterals
20x10 25x10 30x10 35x5 40x5

Seated OHP ~ Unilateral Machine
1pps x15 2pps x10 3pps x5 2pps x5 1pps x15

CGBP
135 x 10/10/10/10/10

JM Press
135 x 5/5/5/5/5

Cable Press Downs ~ V Bar
100x15 120x15 150x15

BB Shrugs
405x10/10 500x10/10

Body Weight ~ 308lbs

[MOUNTAIN-MAN]

Re: Max's Training ~ 2015

Me and wife will be reading this. She had shoulder and bicep sugery last year looking forward to ur tranning log and best wishes

[maxseg]

Re: Max's Training ~ 2015

January 10, 2015

Squat Training (ReHab*)

Safety Squat Bar Squats (Bar 62 lbs)
152x10 242x5 332x3 422x2

Hack Squats
1pps x10 2pps x7/5

Leg Extensions
60 x 15/15/15/15/15

Seated Calves
45x20 90x20 135x20 180x20

ReHab* ~ Target; Rhomboids and Mid/Lower Traps

Chest Supported Rows
90x15 180x10 270x10 360x5 360x5 270x5 180x5 90x15

DB Rows
50x10 75x10 100x10

Seated Rows
150 x 10/10/10

[Trixie]

Re: Max's Training ~ 2015

Just checking in Max. Hahaha
~Trixie~

[BABY1]

Re: Max's Training ~ 2015

Good luck maxseg! You will recover...I knows it

[maxseg]

Re: Max's Training ~ 2015

Just checking in Max. Hahaha
~Trixie~

Harharhar!

Good luck maxseg! You will recover...I knows it

Thanks Boss Lady!

[MOUNTAIN-MAN]

Re: Max's Training ~ 2015

And your a monster !!!

[ZOOT]

Re: Max's Training ~ 2015

Being plagued with injuries is common for me so ill be paying attention to how this is working for ya. Quick recovery bro, hope it goes well. Looks like a solid schedule

[guage]

Re: Max's Training ~ 2015

think we may have close to the same thing.. what has worked for me (mine is to still healing).
1. massage. focusing on the neck ..seems to radiate into the shoulder area that is problematic
2. stretching and light dumbbells work
3. oddly enough.. for what ever reason I began to apply Formeron from black lion on the areas after my shower in the morning.. its only my 3rd week but my pain has decreased substancually in the areas effected. its working so thought I would share it with ya.

good luck with it.. pain sucks and I know how fun it is to go heavy

[maxseg]

Re: Max's Training ~ 2015

And your a monster !!!

Thanks Brother! Feeling weak at the moment.

Being plagued with injuries is common for me so ill be paying attention to how this is working for ya. Quick recovery bro, hope it goes well. Looks like a solid schedule

Thanks Zoot, Injured back in the spring and never made a full return. Did some BBing style training but it just wasnt the same. Said the hell with it and stepped away for a few months. Here goes....

think we may have close to the same thing.. what has worked for me (mine is to still healing).
1. massage. focusing on the neck ..seems to radiate into the shoulder area that is problematic
2. stretching and light dumbbells work
3. oddly enough.. for what ever reason I began to apply Formeron from black lion on the areas after my shower in the morning.. its only my 3rd week but my pain has decreased substancually in the areas effected. its working so thought I would share it with ya.

good luck with it.. pain sucks and I know how fun it is to go heavy

Its believed to be "Scapular Slide", its where the pecs and upper traps over power the rhomboids and mid/lower traps causing an impingement and misalignment in the shoulder joint. Hurts only when I press. Soooo, Im focusing with lifts that will target the weak areas and little to no pressing. Hope it works.

[gusto77]

Re: Max's Training ~ 2015

Good luck with your recovery and training brother!

[maxseg]

Re: Max's Training ~ 2015

Thanks Brother!

[maxseg]

Re: Max's Training ~ 2015

January 12, 2015

Bench Training (ReHab)

JM Press
135 x 5/5/5/5/5

Kennelly Press
30x15 40x10 50x6 40x10 30x10

Skull Crushers
70x15 90x10 110x5

Seated OHP ~ Machine
1pps x15/15/15/15/15

“Grapplers”
50 x 15/15/15

Clean & Press
135 x 5/5/5

Pec Deck
100 x 15/15/15

Seated Incline Press ~ Machine
1pps x 15/15/15

DB Shrugs ~ No Straps
100x12 110x12 120x12 130x10 140x12 150x12

Grapplers

[MOUNTAIN-MAN]

Re: Max's Training ~ 2015

Monster workout brother keep it up.

[maxseg]

Re: Max's Training ~ 2015

January 14, 2015

Deadlift Training (ReHab*)

Deads
135x5 225x5 315x5 405x3

RDLs
225 x 5/5/5/5/5

Seated Calves
1pps x20 2pps x20 3pps x20 4pps x20

ReHab* ~ Target; Rhomboids and Mid/Lower Traps

BB Rows
135 x 8/8/8

Chest Supported Rows
2pps x 10/10/10

Lat Pull Downs w/rope
100 x 10/10/10/10

Grapplers
50 x 10/10/10

Working with such light weights is a real ego killer, hope it pays off soon. Ugh…...