Faraz's Training Log

[Faraz]

Squats 5x87.5 3x97.5 2x110kg
Bench 5x77.5 3x87.5 2x97.5
Power Cleans 1x3 2x2 77.5kg
Pullups 6,3,3,3,3 - my pullups strength is so shit
Kneeling ab rollouts 3x8

[Avenge]

Damn, some weights you're moving Faraz. Very nice..

[Faraz]

Deadlitfts 5x110 5x115 6x122.5kg
OHP 5x50 5x55 3x57.5kg - My left shoulder was killing me, feels like something is wrong. Have to get it sorted, sooo disappointed about missing reps.
BOR 5x5 72.5kg
No dips, was pissed off and in pain

[Faraz]

Squats 5x87.5 5x95 5x100kg - I actually forgot that the last set is meant to be all out and stopped at 5!! could have probably done another two reps
Bench - 5x80kg Stopped benching due to shoulder pain
Pushups 2x15 - still painfull in left shoulder
Power Cleans 3x40 3x60 1x70 3x77.5 2x2 77.5kg
Chinups 7,4,3,2,2
Kneeling Ab-wheel rollouts 3x9
Shoulder rehab stuff
Dislocations 2x10
Scap-pushups 2x15
Wall slides 2x10
Behind neck band pullaparts 2x10
Band Pullaparts 2x10

So, going to lay off the pushing stuff till shoulder feels better, might try a few different things and see how they go

[rere]

Sorry to hear about the shoulder issues man, it must suck. Still glad to see your hanging in there.

I actually forgot that the last set is meant to be all out and stopped at 5!!

Tell me about it!


Good luck with the shoulder rehab stuff.


Peace

[Faraz]

Deadlifts 3x115 3x122.5 5x130kg pr
OHP 8x20 5x40 2x55 - still in pain had to stop.
Pushups 3x20
BOR 5x5 75kg - bit too much hip usage
Dips 5x10 - shoulder felt ok on this

[Faraz]

Deadlifts 5x110 3x122.5 2x137.5
OHP 10x20 5x40 5x50 1x55kg - shoulder issues continue, felt heaps weaker on left side
Facepulls 4x10 i think 38kg
BOR 5x5 75kg
Dips 3x10

[doit]

have you adressed the reason behind the shoulder issues? Even if it gets better by pausing the press exercises, the problem will likely come back when continuing if theres something wrong with form or something else.

Hope you'll get it sorted out

[Faraz]

Thanks,
yeah I think the cause is a few things, firstly, siting at a desk job, a bit of imbalance in my rotator cuff muscles, as they have been a bit neglected.
dont think its a form thing with the OHP, could also be a bench press issue, but when its sorted I will be deloading and working back up.

[Faraz]

Soulder dislocation 1x10
Squats 5x87.5kg 3x100 2x112.5kg
Facepulls 5x10 20kg
Bench Press form practice
Pushups Feet Elevated total = 65
Power Cleans 3x3 70kg
Scap wall slides 2x10
Pullups 5,5,4,3,2
Ab-wheel rollouts 2x8 1x6
Behind neck band pullaparts 3x10

[rere]

Nice effort on the Squat there Faraz, my next weight on that week will be 112.5kg on the squat as well.
Good effort. How you liking the program so far?

[Faraz]

Thanks rere,

yeah I am enjoying the program, bit bummed about my shoulder problem but all should be on track again soon.

[natew]

You doing anything concrete about the shoulder prob?
I get really angry and frustrated when stuff like that happens. Thankfully it hasn't for awhile. I still get sore knees when doing any higher volume back squatting. I think I just always will. I don't get it with front squatting and the more vertical positioning, so maybe if I tried high-bar squatting it would go away, not sure.

About the Wendler program: I am also enjoying it. Do you have any strategy when it comes to assistance lifts? Any chance you're going to be able to get back onto a 3-day schedule per week? 2 day makes things bit more problematic I'd imagine...

[Faraz]

Man its takes an injury to realise how important prehab exercises are, today I struggled to do 5 reps of OHP at 45kg thats from a 1 rep max of 70kg
I will probably get back into 3 day a week training in Dec...

Deadlifts 5x112.5 5x120kg 4x127.5 - first missed rep, angry coz I did 5 reps at 130 a couple of weeks ago
Face pulls 6x10 32kg
Kroc rows 1x22 1x19 20kg
Pushups 2x20 1x10

No OHP and bench till shoulder recovers, just pushups for now

[Faraz]

Friday workout as going on holiday tomorrow for 4 days

Squats 5x90 5x95 5x102.5kg - squats are starting to get heavy
Pushups 2x20 2x10
Power Cleans 3x3 72.5kg
Facepulls 7x10 38kg
Chins 5,5,5