de bench
lots of warm ups, press downs, rotator work, pullaparts
swiss bar 135 + dbl minis 6 x 3
swiss bar rolling tris to press 5 x 6-8
rev grip pulldown 5 x 6-8
machine rear delt 3 x 10
pec dec 3 x 10
machine bench 4 x 8
seated row 4 x 8
pressdown 3 times lots
laterals, light 3 times lots
DE lower yesterday
SSB to box 330 8 x 2
my body was feeling messed up, kept it light and tight. I have been inadertently squatting wrong for some reason last few weeks, breaking at the knees first and sitting straight down, which had left my knees and hips a mess. I corrected that, and everything felt better
de pulls 8 x 1 w 315, alternating conv and sumo
ghr, cable abs, 4 sets each
will have to try and get conditioning in later today
bent row bar and 135 x 15, 225/275/315 x 8, 365 x 3, x 3
dbell shrugs/face pulls 3 x 12 each
cable conc curls some x some
prowler sprints 90lb x 40yrd x 10
Yesterday
Close grip incline w swiss bar 135 x 15, 185 x 6, 225 x 3
seated over head from pins 135 x 6, 185 x 3, 225 x 1, 135 x 15
rev grip db press 70s x 8, 90s x 12
various 1 arm pressdowns
600 is a big ass box squat
and some good rows too
glad to hear stress is winding down a bit.
Nice work in here.
short one again today, kids in tow and have to work some tonight
stiff legs against quadded minis bar/135/225/315/405 x 3, 495 x 1, 545 x .75
farmers walk 6 trips
yesterday
pullaparts 3 x 30
db bench 50s/60s/70s/80s/90s/100s/110s x 10
de bench w swiss bar 155 + DBL MINI 6 x 3
wide pulldowns 6 x 8
close grip bench 4 x 8 w 225
face pulls 4 x 12
pressdowns 3 x 15
laterals 3 x 20
yoke bar box squat, 330 + avg bands 8 x 2
hack 4 x 8
band gms 4 x 12
cable abs 4 x 10
ghr 4 x 8
well, tried to bench yesterday, with a straight bar, close grip. weights all felt light but at 315 shoulder blew. off to ortho
[quote]PeteS wrote:
well, tried to bench yesterday, with a straight bar, close grip. weights all felt light but at 315 shoulder blew. off to ortho[/quote]
Sorry to hear this
heal up
[quote]PeteS wrote:
well, tried to bench yesterday, with a straight bar, close grip. weights all felt light but at 315 shoulder blew. off to ortho[/quote]
Is it the same one that blew a year or so ago? You never got that fixed, did you?
[quote]kpsnap wrote:
[quote]PeteS wrote:
well, tried to bench yesterday, with a straight bar, close grip. weights all felt light but at 315 shoulder blew. off to ortho[/quote]
Is it the same one that blew a year or so ago? You never got that fixed, did you?[/quote]
same one
I feel your pain Pete. Battling shoulders issues too.
Hope your prognosis is positive.
i know its time for surgery, I have been putting it off far too long.
[quote]PeteS wrote:
i know its time for surgery, I have been putting it off far too long. [/quote]
Did you get MRI results already? I’m thinking of you as I’ve been there.
not even getting MRI until next Thursday
meanwhile, did the following
Saturday
20 min bike
20 min treadmill
Sunday
30 treadmill
^^^
that sucks.
I had same day probably that this was WC vs insurance
so its been about two weeks now since my shoulder blew out from trying to close grip 315. To put this in perspective, first time I had shoulder issues was ten years ago when I benched 515 @ 242. Then two years ago I tore my rotator doubling 720 x 2 @ 275. That was in a shirt. Then I rehabbed and 9 months later shoulder blew and tricep toar doing 450 raw. MRI set for Thursday, but they think it is rotator, labrum, and bicep tendon. My pain levels have been horrible for the last couple of weeks, hitting a crescendo last week when I drove up to my GFs place. She is a nurse, and took good care of me, lol. But my whole body was radiating pain, and I hate the narcos the doctor gave me, but took them anyway. Made me talk in my sleep. Not cool with new gf. Well she didnt mind, I was embarassed. She rocks.
Anyway, I am at a crossroads here, another one life wise: divorce that has been nasty and ugly wrapping up; a huge injury that will not allow me to lift much at all for several months; I am moving back into my house after living with family for the last 16 months; a new awesome person in my life, that I have known for years and glad we reconnected, and want to be healthy for her and my kids.
So up until a few weeks ago my plan was to beat my own national deadlift record, and maybe do some strongman stuff as overhead pressing felt good. No longer in question.
So I am going to do something radically different: train to get small.
Depending on water retention (that is a whole other topic health wise regarding my kidney failure) I can be anywhere from 290-310 in a given week. If I eat chinese, and don’t do cardio, I bloat fast. really fast. Working with my nephrologist have gotten my blood pressure back to normal levels, and honestly I think a lot of that is situational. I am on less meds than ever in that respect.
So previously my goal was to pull 750+ in June at 275.
New goal is to be 242 or less by June, and have a healthy shoulder to start building back into the sport.
Right now that really can only entail lots of nonjarring steady state cardio, and diet/portion control. I am going to transition into a keto diet. That won’t fully start until after I move back into my house on the 22nd, in fact I don’t plan to step on the scale really until then, as where I am living there are too many temptations. If there is a fresh baked apple pie I am going to eat some of it, when my will power caves in at about midnight.
But meanwhile I will track my cardio. After a couple of weeks I am hoping to add in some lower days, etc. but we shall see with surgery schedule.
So:
yesterday
step mill 10 min
bike 20 min
treadmill 15 min
today
bike 30 min
elliptical 20 min
Sounds like you have really thought this over. It probably feels good to have a plan. Take pics.