Thought I was going to have to go light today. Then I got stuck at work an extra 30 minutes. Only to get paged, just before starting my workout and losing another 45 minutes. Just as well, I thought.
Well, turns out, seated rows didn’t bother my elbow at all. Lat pulls, only slightly. But time forced me to cut it short.
I can say though, this is the most that my rear delts and lats have hurt in a while. Good stuff.
Seated Rows - Close Neutral
100x15
160x12
210x10
255x10 300x10 - PR +5 Reps - These were balls to the wall…every tug, pull and jerk I could muster
300x8 - another all out set
300x4 - These were strict reps…little to no movement from the starting position
255x10 - strict 255x12 - PR +2 Reps - all out set, every cheat I could muster
Lat Pulls - Wide Neutral
210x10x2
210x7
160x12
That was it. And, apparently, that was enough.
Didn’t dare try the curls with the elbow. Hopefully, I will be ready for Bench on Wednesday.[/quote]
Pushdowns were not excruciating (I thought they would be). I did get the sensation of lots if needles pricking at my elbow, though…kind of like getting a tattoo. So I called the 1 set good.
Bench was a bit frustrating. I have gone 300x9, a few months back. Then I remembered a) I haven’t benched in right at 2 weeks and b) this was suposed to be a 3’s day, for the weight used. So I did extra reps at 225#, 255# and 280#. I could have forced a 7th, if you had put a gun to my head. Add it all up and I don’t feel so bad about it.
The CGB PR, at the end of all the benching, kind of made it end on a good note. The rep, however, looked much like my 270x1 MP. Went up a few inches and stopped. I thought about dumping it and then realized that the bar wasn’t descending. So, I started pushing harder and damned if it didn’t go up.
I see a pattern here.
[quote]LittleStrick wrote:
I think that my overall progress, especially bench and MP, would benefit from my body being exposed to the loads.[/quote]
I think you’re 100% correct. I’ve upped my deadlift weights and am hoping for some upper body carryover.
[quote]LittleStrick wrote:
I think that my overall progress, especially bench and MP, would benefit from my body being exposed to the loads.[/quote]
I think you’re 100% correct. I’ve upped my deadlift weights and am hoping for some upper body carryover.[/quote]
Steve, Joe - I think I am going to try some light squats (just a few sets) this afternoon. I meant to do it yesterday, after the bench, but time and fatigue got the best of me.
Wilson, I think the swamp gas is getting to you. Your CGB is gonna make 315 look like a warmup. And I am keeping an eye on your regular bench. So I know when I should panic
I just wanted to get under the bar, stay light and see what happened. As expected, my back fatigued quickly. I got some of that same old discomfort that made me stop in the first place. It is my hope that I can take the weight slowly and add squats and rack pulls back in on some of my regular work days. Maybe 3 working sets and out. Just to keep the body used to them…and to reap the benefits of the heavier loads.
Squats
bwx10x2
barx10
135x10
225x10x3
That’s it. I can’t say that it felt heavy, but it was obvious that I haven’t done them in a while. Back fatigued, discomfort re-emerged, and the DOMS has already set in. Hopefully I can work these in and not have to add a day. And, hopefully, taking it slow, I can push the weight up and not have the recurring issues.
It’s always hard to get back at it when it’s been awhile. Good job doing so. Do you wear a belt when you squat? Just wondered if that might help with the back fatigue or at least cue you to have a nice tight back.
Kp - I do use a belt. Once I get to 225# on squats or pulls and 135# on MP. I feel more stable and it helps put my mind at ease. Does it actually help protect me? Who knows. But, in some cases, perception is reality. And I am pretty good at keeping tight. Sometimes I think that part of the fatigue is from just how hard I hold my arch.
Just didn’t feel it today. I think that it was a combination of squats, 2 days ago and bench, 3 days ago. I need more time between bench and MP. I might rearrange the workout yet again.
bw squatsx15x2 - to loosen the legs…oh how they hurt
Military Press
barx15x2
95x10
135x10
165x5
195x5
215x5x2
185x5
BB Shrugs
225x20x2
315x15x3
Squats
135x10x2 - just to work the soreness out
No Laterals or reverse flyes today. I KNOW those hurt my elbow like heck. Shoulders still feel fatigued from Wednesday’s bench. I may try my old routine again…Sat. - chest , Mon. - back and Wed. - shoulders.
If I don’t get enough recovery doing that, I may go Sat. - shoulders , Mon. - chest and Wed. - back. My bench will suffer for it, but I am focused on MP right now.
Thanks, Harry. I’ll get there eventually. Sooner would be better, though.
This pic is for Wilson, Harry and Joe (and any other southerners out there). I was caught trying to southernize (translated: enlighten) some youthful Okies. The dark headed girl and boy are friends of my kids. This was their first pleasure that is the Boiled Peanut. They were hooked! I couldn’t eat any, though, for having to “crack” the shells for the two boys. Enlightenment doesn’t come without a price, I suppose.
