Rehab Workout 1-3-2010

3 mi 23:30

OHS @ 95# + (7, 7, 7, 10)

KTE + (4, 4, 4, 3)

Man-Makers @ 35# + (5, 4, 2, 2)

Push-Press @ 35 (7, 7, 7, 7)

Rest 45 - 60 seconds

Row 500M + (1:49.9, 1:53.6)

Rest 1 minute

2 Rounds (Drag Factor - 166)

The Overhead Squats were good and as all around exercises they're hard to beat. The constant tension on the trunk and arms is great. The stud standard is BW x 15. I'm not sure I can OHP 185#. My recommendation to anyone, don't OHS any weight you can OHP at least 8 times. You want to be able to handle the weight properly so that getting in and out of position doesn't lead to strains or pulls.

Rehab Workout 11-04-2009

November 4, 2009

Row 500M + 

1:00 rest

4 - 5 Rounds

10 minutes recumbent biking

OHP (4 - 10) + 

Weighted Pull-Ups

Row: 1:53.3, 1:46.8, 1:48.9, 1:49.3 (Drag Factor - 150)

Bike: 2.97 mi

OHP: 95# x 8, 135# x 2 (Stopped)

I was surprised by how weak I was on the OHP. I wouldn't have suspected such weakness. I can only offer that yesterdays good work in the IBP may have "pre-exhausted" the delts and that was compounded by the 500M intervals on the erg, which was at a decent drag factor. Who knows. More rest for OHP related workouts going forward.  

Rehab Workout 11-01-2009

November 1, 2009

500M row +

1 minute rest

2 Rounds

10 minutes recumbent bike (auto-pilot program)

OHP (4 - 7 reps) +

Weighted Pull-Ups

5 Rounds (1 minute rest between rounds)

Machine Military Press +

T-Bar Rows

5 Rounds ( 45 sec - 1 minute rest between rounds)

Row (1:48.9, 1:45.3)

Recumbent bike: 2.8

OHP: 95# x 8, 135# x 4, 2, 2, 115# x 6

WPU: 15# x 6, 4, 3, 3, 3

MMP: 90# x 8, 110# x 7, 7, 8, 120# x 7

TBR: 80# x 3, 55# x 5, 5, 5, 6

I thing going forward I'll substitute the 1 minute row/1 minute rest with the 500M row/1 minute rest, but not 2 rounds, 4 - 5. Doing that probably builds up stamina more. Epidural shot for the L5S1 tomorrow. I still walk with a limp due to weakness in the left calf/ankle. I was surprised by the lack of improvement on the 1st set of 135# on the OHP. Hopefully next OHP session I can hit 5 reps on the 1st set. One rep impovement on 135# doesn't seem like a lot to ask for, given my shoulders are pretty weak, relatively speaking. 

October 31, 2009 - Rest day. 

Rehab Workout 10-24-2009

October 24, 2009

Row 2000M (7:36)
2 minute rest
Row 1000M (3:54)
2 minute rest
Row 500M (1:49.8)


10 minutes on recumbent bike


IBP (???) + 
Lateral Pull-Downs
5 Rounds


IBP - 135# X 6, 205# X 2, 3, 185# X 8, 135# X 11
LPD - 100 X 10, 100 X 10, 120 X 8, 150 X 7, 120 X 9


I feel like I want to avoid the flat bench press till i'm repping 8 - 10 X at 225# on the incline bench press. Since the IBP stresses the shoulders more, the OHP workouts will assist and I'm doing tons of weighted dips anyway. I haven't done an all out 500M in some time, certainly nothing post the herniated disc. Long-term goals on the 500, 1000, 2000 would be 1:25, 3:10, and 6:45, respectively. Good luck with that.

Catch-Up through 10-20-2009

October 20, 2009

6000M row 25:20.4 (2:06.7 mins/500m split)

1 minute row +

1 minute rest

5 Rounds (269m, 276m, 272m, 268m, 297m; average 276)

Weighted Pull-Ups #15 (6, 4, 3)

Weighted Push-Ups 10#, 25#, 45# (10, 10, 10)

3 Rounds

I have a herniated disc and that means that I can't push off my left leg with a lot of conviction. Impingement of the disc on the sciatic nerve doesn't allow me to fire the muscle strongly enough. Did I mention that I walk with a limp? Prednisone had done wonders. Tomorrow, the D.O. will take a look at my MRI files and make a prognosis.I see a lot of steady-state rowing and lots of dips and pull-ups ad infinitum. I can't really put any weight on the legs. DLs might be permanently out, squats will have to be done at high reps.

October 19, 2009

1000M Row (3:48)

Weighted Pull-Ups 15# + (4, 4, 2)

Weighted Dips 50# (8, 8, 7)

3 Rounds

Sat in the steam room at the NYSC on 91st and 3rd Ave. Then I swam 4 laps in the 15 yard pool.

October 18, 2009

500M Row (1:47.8)

Weighted Pull-Ups 15# + (5, 4, 4, 3, 2)

Weighted Dips 45# (8, 8, 6, 5, 4)

5 Rounds

*Final two sets of dips were w/o weight

October 10 - 17 

Yeah, someone was petrified and avoided any sort of exercise to anger the limp. I thought I had sciatica which is a symptom not a diagnosis.

Quotidian Workout September 15, 2009

September 15, 2009


500 M Row


Back Squat  6 - 8 reps +
Front Squat 8 - 10 Reps +
OHS 6 - 10 Reps +
Weighted Pull-Ups
3 Rounds
OHP (Failure)


500M: 1:42.5 (173 Drag Factor)


Back Squat: 235# X 5 X 3
Front Squat 135# X 6, 6, 8
OHS: 95# X 6, 5, 6
Pull-Ups: 7.5# 5, 4, 3


The front squats and OHPs are in service of increasing the back squat. However, a goal of one's BW for 15 reps on the OHS is a very worthy goal and a difficult one at that. Mark Rippetoe suggests (in #) 200, 300, 400, 500 for the overhead press, bench press, back squat and deadlift respectively as worthy goals for advanced athletes who are not Olympic lifters. I believe his suggestion was for an athlete with a BW of approximately 200#. So to translate: advanced strength goals for any enthusiast/athlete as a percentage of bodyweight would be 100, 150, 200 and 250 for the aforementioned lifts. Good luck. I'll be posting my numbers on those benchmark lifts around mid-October. I fully expect that my bench will exceed 150% and the OHP will be close. The back squat will lag and a 465# DL sounds cartoonish, honestly. Talk is cheap.