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Post by luyando on Dec 4, 2012 23:59:49 GMT -5
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Post by luyando on Dec 9, 2012 21:07:26 GMT -5
12/8/12
Bench - barx12x2 100x12x2 140x10 230x8 320x5 410x2 500x1 590x1 735x1 785x1 835x1 885x1 935x1 965x1
Sling & 2brd - 415x5 465x5 505x5
Peck deck - 160x12x4
All in all a good session. Shoulders felt achey but I still got the work i needed in. Shoulder got worse as the day progressed. Pretty sure I tweaked it good but Iced on and off and popped pain pills all day long as time allowed.
Training partners all busted their ass as well. Couldn't ask for a better environment.
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Post by luyando on Dec 18, 2012 22:08:27 GMT -5
OK so I find myself slacking on posts again...............
Well On the 8th as the day went on things got worse. Was barely able to move my left shoulder without feeling like I was being stuck with a knife. I iced all night and pretty much the rest of the weekend. Took Monday off from training for two reasons. My ass didn't want to get out of bed to train at 5:00 AM and I decided I didn't need to hang any weight off my shoulder till it started feeling better.
Tuesday was lockout day so I decided to test the waters. Everything felt fine till my third rep of lockouts with 550. Then the knifing sensation came back so I reluctantly shut it down.
Wed I iced and paid my ART Dr a long overdue visit. He put me through 40 minutes of hell but seemed to make a difference. Also let my Dr Bone crusher work on me as well later in the day. Iced some more no training other then attending wrestling practice.
Thursday I repeated visit to ART and Iced no training just a slug in the recliner.
Friday another visit to ART and Bone Crusher. Iced and carb loaded.
Sat I drove to Sugar Grove and decided to compete. Told myself if I felt any pain in my shoulder I would shut it down. Took my time warming up and did twice as many warm ups sets then I normally do. Last raw set felt so so. Once I put the shirt on I felt great. Worked upto 905 in the warm up room. Felt great.
My first two attempts were identical. Shirt locked up 1/4 inch from touching and I got lazy. Never got a fucking press command. Weight felt light in my hands so I wasn't concerned about bombing. I had ten guys telling me how to fix things. So I was more irritated then anything at this point. Don't get me wrong I try to keep an open mind when it comes to training but already knew what I needed to do. Rudy Rosales was on hand and made some good suggestions and I remembered my problem at Relentless Detroit. On the third attempt I loaded the bar more in my triceps and increased my bar speed. Still took a little longer then I would have liked to touch but it touched and I got a press command and the rest was history. A 9 lbs PR and another piss pore performance.
Had a great time at the meet and witnessed Barzeen nail his first 1003 squat. My newest training partner went 3 for 3 in only his 2nd meet ever so that was pretty cool. My boy Jeff Johnston also had a great day hitting a 738 bench for a nice PR. Saw some crazy Pulls Barzeen hit a 738 that I thought there was no way in hell he was going to finish. Impressive.
I iced my shoulder the rest of the meet and didn't feel to bad. Took Sunday and Monday off and tried to do some lockout work today. Plan was to deload and test the shoulder at the same time. 315 was all it took to make me shut it down and spend the rest of my time hammering my triceps.
Going to get some ART work in the morning and then try to do some shoulder work with high reps and light weight to rush blood into my shoulders. I will train BB style for the next few weeks to heal up. Plenty of time to train to take my record back at Relentless 2013.
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Post by luyando on Dec 29, 2012 15:29:43 GMT -5
Relentless 2013 Training has officially began! Bench Barx12x2 100x12x2 140x10 230x3 320x1x2 410x1 500x1 590x1 680x1 740x1 805x1 875x1 940x1 1005x1 1040x1 DB Press 65x12x4 Left shoulder is still messed up raw work is going to be tricky this session or at least til things start to feel normal again. Shirt work doesn't seem to bother it so I can still push the envelope in that regards. Going to Ice for a while and hit shoulder Rehab work in the morning. Video will be posted later. www.firstgiving.com/fundraiser/RobertLuyando/relentless2013 |
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Post by luyando on Dec 30, 2012 13:38:17 GMT -5
Shoulder Rehab/Prehab work
Shoulder Harness - 5 sets 15 reps
Lying SDBR"s - 4 Sets 15 reps
Cable Face Pulls - 5 sets 15 reps
Side DBR's - 5 sets 12 reps
BB Shrugs - 9 sets 12 reps
All weight was mediocre range concentrating on rushing the blood into my shoulders. I slacked on this for a few weeks and am now paying for it. I will pay a visit to my Chiro and ART Dr this week to try to keep my body on track for a healthy recovery. Strength feels great but need to get over these stupid setbacks.
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Post by luyando on Jan 1, 2013 10:48:37 GMT -5
New Years Eve Training
Deadlifts - 2 warm up sets of 8 reps, 5 sets of triples, 6 sets of singles, down set 4 reps
Roman Chair - 4 sets 12 reps
Baby Krocs - 4 sets 12 reps
Shoulder felt good so I was happy with that. Wasn't sure how the shoulder was going to respond to hanging weight off it. I have a lot of work ahead of me. Missing two weeks of pulling due to shoulder injury and Xmass trip didn't help me any. I will be putting some extra work in to get my strength and core where it needs to be.
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Post by luyando on Jan 1, 2013 22:10:30 GMT -5
New Years Day
Floor Press 225x5 shoulder wasn't having any of it so I decided just to stay with Close grip lockouts
Close Grip - 245x5 295x5 335x5 385x5 425x5 475x3 515x3
DB Press - 75x12x4
Rope Pushdowns - 75x15x3 100x12x2
Pushdowns - 175x12x3 200x12x3
Shoulder is still giving me fits so I am limited to what I can do for raw work. Dumbells don't seem to bother me for some reason so I will continue to increase the weight with them every week.
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Post by luyando on Jan 3, 2013 21:58:51 GMT -5
Lat Pull Downs Wide Grip - 135x20 185x20 225x20 265x12
Lat Pull Downs Close grip - 185x12 225x12 245x12 185x16
T-Bar Rows - 4x12x2 5x12x2 6x12x2 4x16
Chest Supported Rows - 240x12x2 330x10x2
Will slowly increase my work load as this meet cycle continues. On a positive not training back didn't affect my shoulder issues so thats a good sign.
Got Hope?
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Post by luyando on Jan 5, 2013 15:44:42 GMT -5
Bench - barx12x2 100x12x2 14x10 230x8 320x3 405x1 500x1 590x1 680x1 745x1 81x1 880x1 950x1 1005x1
DB Press - 8x12x4
Peck Deck 95x12x4
Shoulder really gave me fits today. Had to shut the bench down before I wanted to. Ugh!
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Post by luyando on Jan 6, 2013 21:29:18 GMT -5
Shoulder harness - 6 sets 15 reps
Lying Side DBR's - 4 sets 15 reps
Side DBR's - 4 sets 12 reps
Face pulls - 4 sets 12 reps.
Short and sweet today just enough to get some blood rushed into my shoulders.
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Post by luyando on Jan 10, 2013 13:30:38 GMT -5
Mon Night Deadlifts -Conventional 2 sets 8 reps, 10 sets 3 reps, 3 sets 2 reps, 3 sets 1 rep Sumo - 9 sets of tripples Baby Krock Rows - 4 sets 12 reps Tues Night Close grip bench - barx12x2 95x12x2 135x10x2 185x5 Floor Press - 185x5225x5 275x5 315x5 365x3 DB Press - 80x12 85x12, 90x12, 95x12, 105x12 Rope Pushdowns - 75x15x2 100x15x2 Pushdowns - 125 150 175 200 225 250 275 all x12 Wed night Shoulder harness - 6 sets 15 reps Lyind SDBR's - 6 sets 15 reps Face Pulls - 5 sets 12 reps Incline DB Swings 1 set 30 reps, 1 set 2 reps, 1 set 15 reps Barbell Shrugs - 8 sets 12 reps Schedule has been crazy busy so I am finding myself trailing late at night. Not missing any sessions. Shoulder still giving me fits but I am doing everything I can to get it healthy. ART Dr is taking to much enjoyment in kicking m ass every week. Check out my fundraiser page for Relentless 2013: www.firstgiving.com/fundraiser/RobertLuyando/relentless2013 |
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Post by luyando on Jan 10, 2013 22:25:46 GMT -5
Lat Pull Downs - Wide Grip - 6 sets 12 reps
Close grip - 5 sets 12 reps
T-bar Rows - 5 sets 12 reps
Chest supported Rows 6 sets 12 reps
got in the gym late tonight and had little gas. Was a struggle to get the work I got in done.
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Post by luyando on Jan 12, 2013 18:57:47 GMT -5
Bench - barx12x2 100x12x2 140x10 230x8 320x2 410x1 510x1 595x1 685x1 745x1 815x1 885x1 955x0 960x1 1010x1
Dumbell Press - 90x12x4
Pec Deck - 95x12x2 105x12x12
Kettle Bell Static Holds - 15, 25, 25
Shoulder felt like its improving but still along way from 100%. I will keep putting all the work in thats needed to get me back to being me in the gym.
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Post by luyando on Jan 14, 2013 14:51:44 GMT -5
Sunday Night
Shoulder harness 7 sets 15 reps
Lying Side Dumbell Raises - 5 sets 15 reps
Face Pulls - 4 sets 15 reps
Side DBR's 2 sets 12 reps 1 set 6 reps
Incline db swings 35 reps, 25 reps, 15 reps
BB Shrugs - 6 sets 12 reps
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Post by luyando on Jan 15, 2013 10:12:45 GMT -5
Monday Night
Dead lifts - Conventional 2 sets 8 reps, 6 sets 3 reps 4 sets singles
Deadlifts off off 4 in platform 5 sets of 5 reps
My ass was dragging. Decided not to take a pre-workout drink to give me a better chance of getting a good night of sleep. Not happy with training session. Shoulder is feeling a little better every day. My strength levels need to start taking off to make up for the shoulder limitations.
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