REBUILDING

[Sam S]

1-26-05

90% effort

Dynamic warm-up

Split Squat
165 x 5
185 x 5
205 x 5
162.5 x 3 x 5

BB Good Morning w/Pause
205 x 5
225 x 3 x 5

GHR
3 x 8

[Sam S]

01-27-06

30 minutes low intensity aerobic exercise

01-28-06 90% effort

UE Dynamic Warm-up

Bent over low trap raise
10 x 12
12 x 15
12 x 12
10 x 12

Wide grip cable row w/iso

150 x 15
150 x 12
150 x 12
150 x 10

Med ball push up plus

20, 16, 15, 14, 12

[Sam S]

01-30-06

LE Dynamic Warm-up

Deadlift
315 x 3
385 x 1
425 x 1
355.25 x 8 x 1

Single leg squat
BW + 25 x 3 x 6

GHR w/eccentric emphasis
3 x 6

10 low intensity aerobic activity and LE stretching

[Sam S]

01-31-06

Metabolic Training

Dynamic Warm-up

Anaerobic circuit x 3
Mini-tramp sprint x 15 sec
speed ladder x 4
Hurdle overs x 10
Sandbag squat x 10

Foam roll and stretch

[Sam S]

02-01-06

UE Dynamic Warm-up

BB Row
205 x 5
225 x 5
262 x 2
232 x 3 x 5

Standing Cable Push
60 x 4 x 12

Bentover Cable lower trap
20 x 4 x 10-12

Shoulder stretches

[K-Court]

Some very nice numbers there, Sam. What are your stats and goals?

[Iamjennmedic]

Wow Sam those are some awesome numbers. Your GM number are crazy heavy, I'm in awe...

[Sam S]

These are my favorite client's numbers actually. He's coming up on 40 and doesn't want to act 40. He's got a chronic shoulder and hip problem which has remained under control by making some modifications such as limited volume, limited flat and incline pressing with DB's only, no overhead pressing, sufficient single leg work, frequent scapular strengthening, and heavy posterior chain work. He's about 5'10" and around 220 right now on his way to 200. He's squatted and deadlifted over 500 about 5 years ago and did GM's with >300 but injuries have slowed him down.