Ok, today was the first real day back in the gym full force sense my shoulder injury. This is what i did:

 Squat- worked up to a heavy single at 365; progression went 135 x 12, 225 x 6, 275 x 4, 315 x 1, and 365 x 1. The two singles weren't to bad, but i decided to stop there.

Hang snatch- wasn't to sure about working these too hard cause of my shoulder, but after a few sets of progressively getting heavier and not feeling any pain I worked my way up to a set of 3 with 165, but I don't remember the progression.

Step ups- 3 x 8 each leg with 135

Clean and jerk- again I started light cause I was being cautious off my shoulder, but I worked up to 245, and I forgot the progression for that too :p

I was planning on sticking around the gym for some isolation leg work and some core, but I ran out of time and had to go get a TB test.

Anywho, that was my first day back. Feelin pretty good about it, and can't wait to get to the point where I'm not worried about my shoulder.

Also to give you an idea of a typical week for me, my split goes like this:

Mon- legs
Tues- chest shoulders and tris
Wed- back and bi
Thur- legs
Fri- chest shoulders and tris
Sat- sprints
Sun- off

Advice and feed back is appreciated, also I'm happy to answer questions you may have.

Good day, and happy lifting to you all.

Today was chest shoulders and tris, the workout went as follows:

Bench- warm up with 135, workout was a 5x5 with 245

Dumbbell millitary press- 3x12 with 40 pound dumbbells, wasn't to bad, but I was still a little worried about my shoulder.

Tricep extensions- 3x8 wach grip, reverse neutural and overhand, with 180 on reverse, 150 on neutural, and 210 on overhand.

Lateral raises- 3x12 both front and side, with 20 pound dumbbells.

Trunk rotations- for the obliques, in case this is not the real term and I'm confusing someone, 50 pounds on the pully system, 5x15.

And that concludes the workout.

Wow, so that must mean you can drink like a fish!

I actually don't drink:p I know I know "what kind of an irishman are you?" Well I'm 17, so that's that. And no, I haven't been knighted as of late:p

Today was Legs, workout went as follows:

Front Squat- 5x5 with 205

Power Clean- 3x8 with 185

Power Snatch- 4x1 with 165

Glute Ham Raises- 3x8

Step Ups- 3x8 each leg with 135

Box squats- 1x3 with 405


Still gettin back into it from the injury, hopefully my numbers will climb back up there pretty quick. Also it snowed so I can't throw outside anymore    oh well.

<a href="http://www.youtube.com/watch?v=ZBKeYKL6ty0" target="_blank">http://www.youtube.com/watch?v=ZBKeYKL6ty0</a>

Click the youtube icon to embed a link as a video. or just put it between [ youtube][/ youtube] But without the spaces between [ and y and / and y

Todays workout was chest shoulders and tris

Bench press- worked up to a single at 335

Incline bench- 5x6@185

Push press- 5x8@135

Dips- 3x8 with 45 pounds strapped on

Reverse grip tricep pushdowns- 3x8@160

Tricep pushdowns- 3x8@200

Lateral raises- 3x12@15

Front raises- 3x12@25


And I'm glad you liked that video:p Hopefully we'll be putting up vids of stuff like that every now and then. Suggestions for what we should do next would be cool.

Yeah, I was thinkin I might try the push press before bench thing. I was advised to do that on a different forum by a guy named Craig Smith, who is a pro highland games athlete. I hadn't thought to do the oly lifts first though, I think I'll try it and see how that goes. Thanks for those ideas.



Thanks, haha, I thought it would be a tad easier, but balance issues were just killin me


Again, thanks, haha. I'm trying some new ideas out, so we'll see how everything goes.