5 minutes on bike
Dynamic stretching
Rotator cuff warm up
Bench - worked up to 335x2 paused
More benchin’
Upper back domination
Abs
30 minutes of rolling and stretching
Holy fuck my left shoulder. Pain originates at the insertion of the delt into the humerus. Then it shoots down to my hand. It’s not like I’m not warming it up enough. And it’s not a knot. lol Who the fuck knows. As long as the deltoid doesn’t going flying off, I can block the pain out enough while performing the lift.
Yeah, but you have a really awesome bench arch. My arch is barely there. How’d you get such a good arch? I have a great squatting arch. I wonder why it disappears for my benching.
agh! koub, that’s not a good place for your arm to be hurting.
ha! i think if i were your PT i would pull my hair out.
<3
@Spock - Lots of mobility work and strengthening of the entire upper back. Also, look how far my feet are back. If the camera didn’t cut off, you could see the toes are between my knees and ass.
@Lula - ahahaha. My problem is that I don’t go to PT. Can’t afford it, unless they took barbeque… What is your opinion just from that description, and not actually physically touching me. After icing it last night, it feels fine. Did a few push ups and such with no issues. Just when I get over 300 lbs on the bar.
tough to say without more description and actually touching you, but rotator cuff issues are referred to the deltoid insertion-i would say just be super diligent on your shoulder pre-hab (strengthing external rotators as well as stretching internal rotators).
Here’s a good routine:
i can’t afford PT either 
EDIT: to be clear, i’m not suggesting rotator cuff tear by any means. best guess is impingement or some kind of -itis, but those both hurt and lead to yucky things.
DOUBLE EDIT: i don’t mean to sound bitchy. i do think you are doing and looking great. ok baiiii
Good training Kouba, your squat, deads and bench are all looking really strong.
Hope you get that shoulder injury straightened out man. I want to see you kill it at your meet.
[quote]cholulalula wrote:
tough to say without more description and actually touching you, but rotator cuff issues are referred to the deltoid insertion-i would say just be super diligent on your shoulder pre-hab (strengthing external rotators as well as stretching internal rotators).
Here’s a good routine:
i can’t afford PT either
EDIT: to be clear, i’m not suggesting rotator cuff tear by any means. best guess is impingement or some kind of -itis, but those both hurt and lead to yucky things.
DOUBLE EDIT: i don’t mean to sound bitchy. i do think you are doing and looking great. ok baiiii :)[/quote]
You aren’t bitchy… lol You are doing what you love; assessing issues. Why else would you go through hell in PT school? I doubt it’s a tear too. My external rotation sucks dick. It’s about 50-60 degrees. More then likely what the issue is from bringing my hands in closer for squats. It’s when it started flaring up. Ice and move on.
BTW, don’t you get some kind of discount or FREE since you are in PT school?
[quote]Heracles_rocks wrote:
Good training Kouba, your squat, deads and bench are all looking really strong.
Hope you get that shoulder injury straightened out man. I want to see you kill it at your meet. [/quote]
Thanks man. Shoulder is hurt, not injured. Can still perform the lifts. Even if injured, I’d still try and lift. lol
5 minutes on bike
Dynamic stretching
Deadlifts - worked up to 515x2
More deadliness
Upper back domination
Abs
30 minutes rolling and stretching
First rep of 515 got out in front of me. Started off with the bar at my toes… Straight leggin’! I guess that’s a plus. 2nd rep was way better, but that first one killed all the energy. It was a fun rest of the workout. lol Oh, and to note, I was forced to use the bar with no knurling. My hands are still sore from that death grip.
No video. Accidentally hit delete off of my phone…
Took the dog out for a walk.
Push ups - 11x10
Inverted rows - 12x6
Rolling and stretching.
Woke up at 5 for no apparent reason… Couldn’t fall asleep, and was wired. So did my work this morning before work.
It’s deload week. Pretty much masturbation in a dark corner of the room. If you’re curious on weights, look below.
Squats - 300x3x3
Bench - 185x3x3
Deathlifts - 300x1x5
Weight that will make women cry themselves to sleep, children to have nightmares every time they shut their eyes, and men commit suicide.
BTW, the song that gets me most pumped right now before a big lift. Definitely going to be playing right before my third pull (600 if things go right is what I’m shooting for) at the meet.
BENCH 185 HAHA YOU SUCK
Just kidding
I wake up at 5am every morning for no reason. The world is wonderful at that time of day, I find. The only people who are awake are the ones who are excited to grab life by the horns and get out there and GET SHIT DONE.
Or the people who are clearly not ever getting laid.
I fall into both of those categories…
Don’t feel bad. I fall into those categories too. lol Though 5 AM out in the country is really relaxing. All you hear is birds, coyotes, and the wind. That is my Heaven.
I was just going to go hunt for good music, thanks!
I’m with you two, there’s something really special about being up before the rest of the world. Aw, next time I’m out early I’ll look up at the moon and sing all ‘American Tail’ like thinking of yous two.
What’s the countdown til meet time?
We got ourselves a threesome at 5 AM! Yes! No? A guy can try. :sad face:
3 weeks from Saturday.
5 minutes on bike
Dynamic stretching
Squats - worked up to 505x1
More squat variations
Abs
30 minutes of rolling and stretching
So, made 505 my bitch. Came up real quick. So quick, that the shit bar at Gold’s had about a foot of flex. First time I kind of go scared, not going to lie. Then did a static hold with 575. lol. Made it into a 3" cambered bar. Seriously time to save up for a Texas power bar. Had an amazing out of body experience as well. Shit was spinning. Think part of it was I changed preworkouts. Using Metroflex ATP Booster now. Doesn’t make me itch like a meth head like Jack3d did, but my heart was pounding and I had a hell of a pump. 3 scoops is a little much with this stuff. I’ll back off to 2-2.5 scoops. Time to get back into the chiro too. 2 weeks, a new record… Upper back is all jacked up. Making the mid back go all loopy. I can pop the mid back with my foam roller, but no luck between the shoulder blades.
LOL! Itch like a meth head!
MISSIN DA VIDS, YO!
But nice squatting anyway, I suppose… IF IT REALLY HAPPENED 
@Spock - Does a bear shit in the woods?
Rotator cuff warm up
Dynamic stretching
Bench - worked up to 350x1 paused
Couple other bench things
Upper back work
Abs
30 minutes of stretching and rolling.
350 felt really light, but my shoulder was screaming in pain, that shot into the lats/biceps/triceps/forearms. Lifted on Tuesday, and now Friday, and still fucking hurts. Chiro today at 1345. See if that helps before doing deadlifts. Going to experiment, and not squat fucking heavy, and then bench fucking heavy the next day next week. I still love it though. The fire burns bright. Not confident 400 is going up in a couple of weeks, but not going to not try for it. Met up with Heracles in Missoula as well. Good times. Strong kid with a bright future in the sport.
5 minutes on bike
Dynamic stretching
Deathlifts - worked up to 530x2
More Death
Upper back domination
Abs
30 minutes rolling and stretching
530 was cake. 600 is definitely a big possibility. Overloaded with some rack pulls and worked to 575 with that. Held the bar for a good long time. Felt very nice in the hands. Got my back popped before hand along with some ART for the shoulder. $120 bandaid. Up to me now to keep it loose and mobile, while strengthing up the rotator cuff more with bands. Talking with the older powerlifter, and I came down to the conclusion of either I’m going big on bench, or the shoulder is going to blow up. lol. We’ll see what happens.
Almost there man, just a few more weeks. Are you ready?