Monday Sept 12<br />
<br />
-Circuit.....A.M (45 secs each station x 3 circuits)<br />
Ladder Work<br />
Hurdle Bounding<br />
Med Ball Slams<br />
Fireman Carry<br />
Suspended Plank Holds<br />
20m Shuttles<br />
Plyo Press Ups<br />
Boxing<br />
<br />
<br />
Upper Body....P.M.<br />
TRX Press Ups 4x15<br />
TRX Rows (Steep) 4x20 --------------> Warm Up<br />
Palov Press (1 min each side) x 3<br />
Mobility, Rolling & Lat/Pec Stretch<br />
<br />
Flat Barbell Bench<br />
90x12, 95x8, 100x6, 105x5<br />
PullDowns<br />
60x12, 65x10, 65x10, 70x8<br />
<br />
Cable Crossover<br />
15.5x12, 16.5x10, 17x8<br />
Bentover Barbell Row<br />
70x10, 75x9, 80x10, 80x10<br />
<br />
Straight Arm Pulldowns<br />
55x10, 60x8, 60x8<br />
<br />
Landmine Press<br />
30 x 8 (3 sets)<br />
Bent Over Shoulder Flyes<br />
8x8 (3 sets)....hold the buggers at the top<br />
<br />
A bit tired. Finished this evening with the foam roller. <br />
<br />
Tues 13 Sept - Public Holiday....beautiful. MidAutumun Lantern Festival. Means jack to me but I get a day off!! Supposed to be lower body today but I can't make it to the gym, so a home special.<br />
<br />
Goblet Squats (30kg x15)<br />
Press Ups (3x20)<br />
One Arm Dumbbell Rows (30kgx20)<br />
Russian twist with med ball (3x20)<br />
<br />
(3 circuits)<br />
<br />
TRX Press Ups (3x20)<br />
TRX Facepulls (3x25)<br />
Single Leg Romanian Deadlifts (30kgX3)<br />
Bicycle Crunches (40x3)<br />
<br />
(3 circuits)<br />
<br />
Dips (3x15)<br />
TRX Shoulder Flyes (3x15)<br />
Pistol Squats (3x10 with 10kg dumbell)<br />
TRX Rollouts (3x12)<br />
<br />
(3 circuits)<br />
<br />
All done as fast as possible, but with good technique....hopefully. Love the TRX. I do core work on it everyday and it has made an amazing difference. I just want to get some kettleballs now and some bulgarian bags.

I feel your pain Kirwan, but celebrating the start of RWC is one of lifes neccesities.<br />
<br />
Loving the overhead squat PB. Great stuff.

Gonna try and build a good resource of things I have found on the net and saved me from surgery....to the point my shoulders are now pretty sweet!<br />
<br />
These three articles are a good start point. The author is one smart dude who plys his trade on baseball pitchers.<br />
<br />
Shoulder Savers - Part 1<br />
[URL]http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/shoulder_savers_part_i[/URL]<br />
<br />
Shoulder Savers - Part 2<br />
[URL]http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/shoulder_savers_part_ii[/URL]<br />
<br />
Shoulder Savers - Part 3<br />
[URL]http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/shoulder_savers_part_iii[/URL]<br />
<br />
<br />
This site has heaps of excellent resources and some of the best minds out there if you take a scroll through. Some excellent training articles, injury stuff and nutrition included.

10/09 & 11/09 <br />
<br />
150 Press Ups<br />
50 Pull Ups<br />
100 Rev Lunges<br />
Ab Wheel Roll Outs, Rev Crunches, Prone/Side Planks<br />
<br />
.......bloody hard work today after the beers last night. No willpower when a beer comes out and rugby is on......

Hey Bart. Just looking at your posts above. Interested about the cardio/treadmill aspect. I have a mate who does the same mad sport as you (a yank) and alot of these guys are big into fasted cardio in the morn. Curious to know if you have tried this<br />
<br />
S

Sorry JK - City boy (Invercargill....ha) but now in Hong Kong. Kirwan- All injuries from other stuff......though overhead pressing was not smart after a couple of grade 2 AC disruptions.<br />
<br />
Anyways today.......<br />
<br />
Warm Up nonsense....takes me bout 20 mins these days. Worth every minute though<br />
<br />

1. Single Leg - Leg Press: 90x12, 95x10, 110x8 (Not a fan of leg press but it gets me focused, and I love single leg work)<br />
2. Sqauts - Standard: 12x60, 10x80, 10x80, 10x80 (first ass to grass squat session for over 1 year post injury...pretty happy with that)<br />
3. Single leg Romanian Deadlift - 2x15 dumbells in each hand (like these as they murder the hamstrings)<br />
4. Goblet Squats - 35kg Dumbell 3 sets of 3x10<br />
5. Ice Skaters - 20 reps each leg x 3<br />
6. Finisher - 3 minutes spin bike with high tension going hard out<br />
7. Fall Over<br />
   <br />
   Between each set i also do 15 press ups (and variants), and 15 barbell rows (50-60kg) (alternate workouts with pull ups or chins) <br />
   <br />
   I've been doing full bodies up to this point, but its great to be able to hit the lower body specifically for once........groin injuries play havoc with your mind but today I thought....fuck it. Will hopefully push the numbers up in a week or 3, but I like to mix exercises up. <br />
   <br />
   Was a bit busy today to put up some shoulder bits, but thinking about it now, I could break my shoulder rehab down into a few points:<br />
   <br />

• Realisation: Acknowledging your injury, where it hurts and what does it....... Ditching the exercises that we know hurt, and finding alternatives. Sometimes we have to leave exercises we know and trust to find alternatives if we want to stay lifting. It sucks but shit happens. <br />
• Soft tissue work: Get a tennis ball, hockey ball, golf ball. steel bar, pvc pipe. I took soft tissue work to the extreme. hate hate hate.....but it works wonders<br />
• Mobilisation: Not flexibility, though that dosnt hurt (especially in Pecs and Biceps). Spending time each session and every day on your mobility. Do it in the morning, between set etc<br />
• Scapular: The big one. Scapular health is paramount. Serratus anterior (that awesome muscle around the ribs that boxers have) work is a must.<br />
  -Programming: I dedicate 25% more work pulling than pressing. Works wonders. Strict form is also important. Ditching wide grip bench for a powerlifting style (elbows tucked) and doing chins with olympic rings!!!<br />
  <br />
  <br />
  Anyway.....I'll post some good stuff tomorrow that maybe will help some folks out. <br />
  <br />
  S

I've lurked these forums for a while, and as I am rubbish at keeping training logs I figure this might keep me focused. <br />
<br />
The last two years have taught me a shit load about training and rehab/prehab. Shoulder impingement, groin/hip flexor tear, low back issues and a partial achilles tear have meant I have had to learn lessons the hard way. My specialty area is hip mobility exercises & shoulder stability....ha!!<br />
<br />
Anyway, this season I decided to pull on the boots again and rip into it.<br />
<br />
I'm doing a 4 day upper/lower split mixed with High Intensity Stuff and Speed/Agility Circuits. <br />
<br />
Will start posting exercises etc tomorrow....killing time before kickoff.<br />
<br />
S