Thanks man, me too. I’m hoping that just keeping blood pumping through it and moving the muscle will help it feel better. Been injured a lot in my life, ER docs knew me well, but never actually hurt myself lifting before, so that’s a first.
3 Likes
Work for today;
Giant set 1:
Barbell row: 125x8, 125x8, 125x8, 125x8, 125x9
Bench: 45x5, 135x5, 185x5, 205x5, 215x5 (Comeback PR), 205x5, 205x5,
KB Swing: 53x10, 53x10, 53x10, 53x10, 53x10
Band Pull Apart: rx15, 15, 15, 15, 15
Giant set 2:
Box jump: 3, 3, 3
Squat: 135x5, 185x3, 225x5, 225x5, 225x5
Banded Pullup: rbx7, 4, 3
Ab wheel: 5, 5, 5
Superset:
Axle curl: 45x14,
Trap bar shrug: 150xnope
Conditioning: 15 min Peloton Class
Notes:
- shoulder still hurting something fierce. I can make it sit normally, but if I don’t pay attention to it or fall asleep, I find it goes back to the shrugged position. Still feeling a pain when it is forced down.
- bench felt good. PR was nice, shoulder didn’t bug me at all here, nor with rows.
- squats were a different story. Bar resting on my trap felt super painful, wasn’t expecting that. Kept the weight lighter and focused on form. Ab wheel also felt a bit iffy on the shoulder, but pull-ups felt fine.
- axle curl hurt when the bar was at the bottom, felt fine once I started curling. Wanted to do some shrugs to get some blood into my traps. Did a few reps that hurt so bad I ended my lifting session. Super odd.
- good news is my next day is heavy press, which I don’t think is going to be affected too badly. But my accessory is moderate weight deadlift…. That may get dicey
5 Likes
And the PRs just keep coming… Nice work, my man!
(Edit: Hope that shoulder heals up quickly for you.)
1 Like
Work for today:
Giant set 1:
Banded Pull-ups: rbx7, 6, 5, 5, 4
Press: 45x10, 95x5, 115x3, 135x5, 145x5, 150x5 (Comeback PR), 140x5, 135x5
KB Snatch: 35x5, 35x5, 35x5, 35x5, 35x5
Rear delt raise: 15x8, 15x8, 15x8, 15x8, 15x8
Giant set 2:
Box jump: 3, 3, 3
Trap bar deadlift; 150x5, 240x3, 330x1, 370x5, 370x5, 370x5,
Banded chin: rbx3, 3, 3
Ab wheel: 5, 5, 5
Giant set 3:
Lat raise: 15x12, 15x12, 15x12
Band pushdown: rbx15, 12, 12
Z Curl: 15x10, 15x10, 15x10
Conditioning:
15 min peloton ride
Notes:
-shoulder is very angry. Somehow also strong. I am confused but happy.
5 Likes
That press just keeps going up dang
1 Like
Yeah, seem to be getting some fairly consistent progress. Still pretty far below any all time PRs, but I’m feeling a bit better about where strength is at. Think I’m shifting away from “rediscovering strength” and into really “building strength”, which is probably going to have more actual benefits to me, but also result in some lower rate of gains.
All time goal that I have never come close to hitting is 225 for 5 on press. Best I ever came was a 205 for 3 overhead, which still smokes the hell out of where I’m at now, but was still a long cry from what I wanted
That is crazy man haha
Work for today:
Giant set 1:
Box jump: 3, 3, 3, 3, 3,
Squat: 135x5, 185x2, 225x1, 240x5, 260x5, 275x5, 265x5, 255x5
Banded Pull-ups: rbx8 (Comeback PR) , 5, 4, 3, 3,
Ab wheel: 5, 5, 5, 5, 5
Giant set 2:
Barbell row: 125x8, 125x8, 125x8,
Bench: 135x5, 185x1, 205x5, 205x5, 205x5
Kb swing: 53x10, 53x10, 53x10,
Band Pull Apart: rx15, 15, 15
Notes:
-pressed for time, as it looks like will be the case more and more often. Cut the last giant set, not ideal but my money makers are all in the first two anyway
- little bit of a rough headspace the last week. Work is draining on me a bit. Nothing too bad, just not exactly the recovery time I was hoping for after the last two years of sea duty.
- eating good, dinner was absolutely pure anabolism lol
6 Likes
training going well and dinner looked good.
1 Like
That’s what’s up dude. Isn’t this a comeback pr?
1 Like
Nah, hit it last week. Honesty, had some more in me, think I could manage 280-285, but form Keeps on getting a little ugly above 260, so trying to focus more on accumulating good reps in the 250-270 range than just pushing max weight. Still, happy with it
1 Like
Missed the pr last week then still solid work since i thought this was your goal for the month congrats
1 Like
It was my goal for the month. So far, I’ve hit about half of them. Chins, pulls, press, dead, squat, maybe run (timer didn’t start but did 1.5 miles that definitely felt faster), really just gunning for bench, the atlas CFT, and weight. These 3 may be troublesome….
Work for today:
6x400m intervals, 90 seconds rest between runs
1@7.5mph
1@7.6mph,
1@7.7mph,
1@7.8mph,
1@7.9mph,
1@8.2mph
Notes:
-I despise intervals. They also kick me into shape like literally nothing else I have ever done. Key to speed for me has always been this. 400m intervals for the 1.5 mile, 800m intervals for the 3 mile. Not pretty, but that crap works.
Weight this AM: 263.9
2 Likes
Gonna try this one day.
Do it, it sucks haha
Work for today:
20 min Peloton Ride
25 push-ups
Couple neck bridges
1 Like
Work for today:
Giant set 1:
Bench jump: 3, 3, 3, 3, 3,
Trap bar deadlift: 150x3, 240x3, 330x2, 400x5, 430x5, 460x5 (Comeback PR), 465x5 (Bigger PR), 425x5,
Banded chins: rbx7, 4, 4, 3, 3
Ab wheel: 5, 5, 5, 5, 5,
Giant set 2:
Banded Pull-ups: rbx5, 5, 3
Press: 45x5, 95x3, 130x5, 130x5, 130x5,
Rear delt raise: 15x8, 15x8, 15x8,
Giant set 3:
Lat raise: 15x12, 15x12, 15x12,
Band pushdown: rbx12, 12, 12,
Z curl: 15x12, 15x12, 15x12
Plank: 60 seconds
Notes:
- was pretty apprehensive going into today, last heavy deadlift day was how I jacked up my shoulder. Pretty pleased with the results. PR’d by 10 lbs, even with my shoulder being a little iffy. Trap insert definitely is hurting more than before the workout, but way less than it did last time, and I’m not walking like Quasimodo anymore, so I’m chalking that up as a win. Overall, good day.
- hot as absolute hell today. Got to a point where I was laying on the ground between sets just trying to get my breath back. Good way to push myself.
- chins after deadlifts still suck and I need to find a better plan. Keep on just walking to the Pullup bar still seeing stars from deadlifts and gasping for breath, definitely not In a position to get the most out of my chins.
- belt loop: 8 comfortably
- weight: 261.2
4 Likes
Work for today:
1 mile run. Time: 8:36
Notes:
- decided to just see where my actual 1 mile time was at. Definitely a run, not a jog lol. Started off a bit too slow, definitely still had some left in the tank at the end, think I could of shaved another 10 seconds or so off, but overall happy with it. 8:36 isn’t too bad for 260, though both of those numbers will be going down quickly
2 Likes
Work for today:
Giant set 1:
Barbell row: 125x8, 125x8, 125x8, 125x8, 125x8,
Bench: 45x10, 135x5, 185x5, 205x5, 220x5 (Comeback PR), 210x5, 205x5,
Kb swing: 53x10, 53x10, 53x10, 53x10, 53x10
Band pull apart: rx15, 15, 15, 15, 15
Giant set 2:
Bench jump: 3, 3, 3
Squat: 45x10, 135x5, 185x3, 230x5, 230x5, 230x5
Banded Pull: rbx6, 5, 4
Ab wheel: 5, 5, 5
Giant set 3:
Axle curl: 45x14, 45x14, 45x14
Band pushdown: rbx12, 12, 12
Lat raise: 15x12, 15x12, 12
Notes:
- Very Happy with Bench today. Was a little apprehensive going into the 220 set, not sure if it was in the cards today, but was able to push through. 100% would not of been able to do another rep nor another lb, but enough was there to hit my goal, so im pleased with it.
- honestly, i hate bench. I know, cardinal sin for a meathead. I just dont care. Press is so much cooler anyway.
- Im really digging these lighter squat days, as it gives me an opportunity to really tweak my form. Im coming to realize that my leverages make me way more suited to a narrower stance on my squat, which honestly feels pretty amazing on my knees and quads. However, also realizing I have absolute crap ankle mobility, so need to fix that.
- shoulder hurt like hell one squats again. Been about two weeks now, thought this pain would go away by now. Gains are still coming, work is still busy, so just going to continue living with it for now.
- Might run later after work, depends on when I get out.
4 Likes