Are you planning I’m getting back into powerlifting?
It’s been 3 days since I flat benched and my hand still hurts. In fact, just pressing on my chest, causes extreme pain into my right shoulder blade, down my elbow and into my hand.
6/13
Deep Waters W5
Zercher Squat
3x10x135
Axle Deadlift
10x10x225 | was extremely cautious of my back. There’s been a few moments post workout where I was worried moving wrong would cause it to go out.
BB Lunges
3x10x135
Abs
Also because I’m dumb, tonight I did 10 minutes on stair master with 40lb vest, before taking it off and going for another 10 minutes.
I’m heavily considering it. Possibly doing a meet or two, though I have no idea when they’ll resume in my area due to the virus. I suppose this gives me plenty of time to come out of retirement and focus on my weakest lifts (bench press, haha).
First order of business is strengthening of the posterior chain.
I’m going to give 10x10 with 115 for strict next time around. I severely over-estimated my ability to push press and under-estimated my strict pressing abilities.
Just for kicks and giggles, I did 4x10x115 strict press tonight. Rep 8, 9 and 10 turned into an incline bench press but honesty this is the first time it was hard.
Ok, what the fuck. Never do axle zerchers. My forearms are bruised and hurting more than my legs. After set 6, I was in so much pain I grabbed a towel, but the damage had been done. I was too lazy to initially switch the weight to my rogue bar. Then, I was gasping for air and didn’t want to spend a precious break to move weight around. Now, I have purple bruises across both of my forearms.
Bought an airdyne today off marketplace. Put 10 minutes on it and fried my lungs and quads. Taking my second day of ice baths in a row. 45 minutes each.
Too busy to log, let’s skip a few days and say hit all my workouts, but had to switch up OHP and SQ day because my back was hurting. Did the SQ day on Saturday. Sunday and Monday were slightly painful and this morning I did bench day to end the week.
Something about the BB Lunges tweaked my left hip and lower back. Feeling better today, but still not 100%.
