Yep, almost lost it lol. I was trying to step over the bar, but that didn’t work. I agree, it’s a great feeling 
The Top Five Movements for Shoulder Health on elite is an article I would highly recommend.
Deadlifting for reps . . . hope that never happens to me!
Sick deadlifting video.
Thanks for the comments fellas.
Mrodock, I’m thinking the perpetual tightness has to do with sleeping on my side without enough support… I used two pillows under my head and one under my upper back last night and noticed a difference this morning for sure. Thanks for the article suggestion though; I’ll read it over.
Not sure exactly what your shoulder issues are, but check out the video I’m about to post. Using the bands to reinforce a good setup looks like it has potential (for me at least). I know you’re getting help from a big name, but it couldn’t hurt to try… for giggles ya know?
4/5
warm up: 2x GHR back raise and situps, AVG band shoulder traction, mil press, muscle snatch
bench
95,135,155,185, 225x3,3,10 (PR+1 rep), 185x10
HS row - plates and reps per side
1x10, 2x10, 3x10, 4x10,10, 3x25
band pushup
MINIx15, LTx10, AVGx10, AVG+LTx2 (no way haha), BWx10,10,10
DB pullover
60,80,90x10, 110x6
rope chin
BWx3x10
I was not expecting a bench PR today, but hell yes I’ll take it! All warm up sets up thru the 1st 225 set were done with the light band pulling my shoulders back and down. I loved it… no discomfort from my right shoulder whatsoever. I’m gonna try to use this on warm ups for a while to burn in a new movement pattern.
Sets at 4 plates on the HS row were done with some body english. Same with the 315x25… but it cooked my bi’s and back, so mission accomplished.
It’s time to give the pushups a break. I’ll switch to DB pressing next time. Pullovers felt good. I’ll switch out rope chins with something else next time.
Video:
Nice benching, how the heck did you come up with that band idea on bench?
By the way, I’m not entirely sure what shoulder issues I’m dealing with either. I think I have pretty much healed my supraspinatus and now have some residual issues. Think more stability work is going to be the key.
[quote]mrodock wrote:
Nice benching, how the heck did you come up with that band idea on bench?
By the way, I’m not entirely sure what shoulder issues I’m dealing with either. I think I have pretty much healed my supraspinatus and now have some residual issues. Think more stability work is going to be the key.[/quote]
Trying to figure out how to stretch my GD traps while sitting at my desk. So I sat on the loop to pull the shoulders down to stretch the traps and realized it felt really fucking good. And then I realized “hey, this is pretty much exactly where I want my shoulders to be while benching.”
Issues never seem to get resolved. Always one thing or another it seems.
wed 4/7
warm up: the usual
squat
135,185,225,315,365, 405x2, 425x1 (eh, not today), 405x3,7 (PR +1 rep)
SSB squat
155, 245, 335x3,7 (thought it was a PR, but just tied it)
Band GHR/situps
BW,LT,AVGx10
stretch
Some pussy was chit-chatting on his cell phone doing leg press calf raises right behind me today. Should have brought my headphones. Really killed the mood at 425. Thankfully he left and I could get back to squatting. Glad I could put that weak-ass shit out of my head and hit another PR.
Didn’t elevate the heels for SSB squats today. Thought 335x7 was a PR, but it actually isn’t. Oh well, next week. Band GHRs were great. Also did some pull-down abs with extra weight in between SQ warm-ups. Feels pretty good.
[quote]grettiron wrote:
[quote]mrodock wrote:
Nice benching, how the heck did you come up with that band idea on bench?
By the way, I’m not entirely sure what shoulder issues I’m dealing with either. I think I have pretty much healed my supraspinatus and now have some residual issues. Think more stability work is going to be the key.[/quote]
Trying to figure out how to stretch my GD traps while sitting at my desk. So I sat on the loop to pull the shoulders down to stretch the traps and realized it felt really fucking good. And then I realized “hey, this is pretty much exactly where I want my shoulders to be while benching.”
Issues never seem to get resolved. Always one thing or another it seems.[/quote]
pretty damn ingenious
fri 4/9
highlights:
mil press
175x1 (PR +10lb), 165x3 (PR +2 reps)
push press
165x10
pull-up - @school gym with knurled bar
115x2 (PR +10lbs), BWx26
seated mil press
135x7, 145x5
Pretty happy with the mil press PRs It’s finally coming together.
mon 4/12
warm up: the usual
conv. dl - dead stop reps, of course
135,225, 315x3, 365x3, 405x1, 435x3 (PR +10lbs), 445x3 (PR +10lbs), 455x3 (PR +10lbs), 315x20 (DOH) (PR +4 reps)
SLDL
135x10, 225x10, 275x10, 315x10
band GHR
LTx10, AVGx10, LT+AVGx10
band GHR situps
LTx10, AVGx10, LT+AVGx6 or so
Today was a pretty good day. Got to break in my special edition elitefts.com doulbe-prong belt. Man that thing is thick… I understand why people prefer single-prong 13mm belts now. 455x3 took a little more back than I would have liked, but no pain and it went up.
315x20 was interesting… my quads started to jelly-fy at 12 or 13 and I had to talk myself through the last 3 reps. Then the usual searing pain and light-headedness… took a knee and leaned on the bar… then something amazing happened. My quads went from screaming to calm… burning to an icy warmth… severe discomfort to ecstasy. I’ve never felt anything like that before but I definitely want to feel it again… wasn’t a religious man, but I may have to start worshiping the iron gods if they can make me feel like that.
Hahaha anyway, SLDL’s were good. Band GHR’s/GHR situps were good. I need to stretch my hip flexors more often during the day I think.
[quote]grettiron wrote:
315x20 was interesting… my quads started to jelly-fy at 12 or 13 and I had to talk myself through the last 3 reps. Then the usual searing pain and light-headedness… took a knee and leaned on the bar… then something amazing happened. My quads went from screaming to calm… burning to an icy warmth… severe discomfort to ecstasy. I’ve never felt anything like that before but I definitely want to feel it again… wasn’t a religious man, but I may have to start worshiping the iron gods if they can make me feel like that.
[/quote]
Whoa dude!! That’s some powerful shit!!!
That’s gotta be some kind of record. And hallelujah to the Iron Gods!
Thanks for the comments guys! It was fun haha.
wed 4/14
warm up: 2x GHR back raise and situps, 2x AVG band shoulder traction, mil press, muscle snatch
bench
95,135,185,205, 225x3, 245x3,3,7 (PR +2 reps), 185x17 (PR +1 rep)
HS row - 1 = a 45 per side, 1.5 = 45+25 per side
2x5, 2.5x5, 3x5, 3.5x5, 4x5, 4.5x5, 5x5, 4x15
DB BP
45,60,70x10, 90x8
DB pullover
60,80x10, 100x8
rope curl/extension
sets of 5
Man it’s great to be getting bench PR’s again. Tried out my new elitefts normal wrist wraps and they felt pretty good. Did the band trick again with warm ups to find my groove (it worked). Used straps on the tops sets of HS rows so I could just focus on pulling. Pullovers were ok, but I want to change it for next time. DB benching took a little fiddling to get right but after things were settled it felt good. Curls/extensions just because it’s fun.
Another good day! BW was 183 again. Doing 3x super high carb days and the rest low carb. Little over 4k cals on SHc days, little under 4k cals on Lc days. Seems to be working!
SSB squats on friday. I’m looking forward to sinking that shit.
you are even more meticulous than i thought! awesome progress! i used to think i’m lazy, now i know for sure.
[quote]Przeminashell wrote:
you are even more meticulous than i thought! awesome progress! i used to think i’m lazy, now i know for sure.[/quote]
Lol don’t be so hard on yourself dude. Thanks for stopping by!
tgif 4/16
warm up: the usual
SSB Sq
65,155,205,245,295, 335x3, 335x10 (PR +3 reps), 295x16 (PR +1 rep)
GM
135x10, 185x10, 225x10, 275x10, 315x10
GHR
BWx10, LTx2x10
stretch
SSB squatting is hard. Got the PR I was looking for though. I’m glad next week is deload. My legs are fried!
mon 4/19
warm up: 2x GHR back raise/situps, 2x AVG shoulder traction, mil press, muscle snatch
seated mil press
95,105,115, 135x3, 145x12 (woot PR +10 lbs), 135x10
pull ups
BW,25,45,70,90, 100x6 (PR +1 rep), 45x14
dips
BW,25,45, 90x5, 135x5, 160x1 (bad setup, see video)
rope chin
BWx6x10
Seated mil press was excellent! Man I hope there’s some carry over. Trying to get to a 100x10 pullup (because that may be one of two lifts I can hit in the “what constitutes strong” thread). That bar is pretty shitty: free to rotate, smooth and flexy, so I’m hoping if I get good there I can kill it on a decent bar.
Dips! I thought I’d never be able to dip again, but I was wrong. Shoulders were a non-issue so I pushed the weight. 160x1 could have been 160x3 if I didn’t fuck it up… that’s ok, next time. Don’t have any dip records written down, but I know that’s not an all-time PR. No worries, new records from here out.
Ridiculously strong pullups man