Bench Press
225 X 8 (102kg)
275 X 6 (124kg)
305 X 2 (138 kg) Felt alright but decided to keep the same weight for my top set.
305 X 3 +1+1+1, 30-45 seconds between clusters
Dumbbell Overhead
R - 30 X 10, (13kg) Testing the shoulder out
60 X 10, (27kg)
75 X 12 (34kg) Mostly to prove to myself that I could hit it for 12 after last weeks failure. Shoulder felt unpleasant at the end of this set
90 X 7 (40kg) 2 under my previous best but figured that was okay for today.
L - 75 X 12
90 X 5
90 X 4
Dips
BW X 50
Shoulder was rather angry at the end, but after about an hour it starting feeling better.
I had to run around and put all the hoses back up,
Supposed to be in the 20ās in the morning. Funniest part is I will have to mow this weekend.
And I finally had to turn the heater on in my house 42 degrees inside is apparently the point the miser inside me decides its too cold to take a shower.
Football Bar Rows
135 X 25 Testing the Waters (61kg)
185 X 15 (83kg)
225 X 10 Had enough fun with that particular exercise (102kg)
Pull Over Machine
Left Arm only
50 X 20 - 60 sec rest (22.5kg)
50 X 20 - 60 sec rest
50 X 20
I actually could feel my entire lat working instead of only feeling it where the lat connects into the arm by the tricep. Iām going to do some more unilateral work in the future on this
Hammer Curls were a no go. My shoulder couldnāt take being pulled down at the bottom.
Soā¦
Rope Hammer Curls. (Two hands)
Used my low pulley and since Iām sitting the weight couldnāt pull down on my shoulder at the bottom
50 X 20 - 45sec rest (22.5kg)
50 X 20 - 45 sec rest
50 X 20
If I do these again definitely going to have to go heavier.
Going to keep going until I have enough internet tough guy points to trade in for an internet girlfriend, someone in the Niagara Falls area perhaps.
Seated OHP
140 X 8 (63.5 kg)
165 X 8 (74.5 kg)
195 X 7 and a half (88 kg)
I almost had the 8th rep. Pretty angry at myself for missing it. +1+2+1+1 (30sec, 30sec,30,35 & 30 sec between clusters)
Incline Guillotine Press
225 X 10 (102 kg) (90 sec rest) (rep Pr)
225 X 5 Ended up stapled under the 6th rep and had to crawl out from under it and rerack (3:00 minutes ārestā)
225 X 6 - I might have been able to do a 7th but rolling the bar across my stomach to the safeties was unpleasant the first time and didnāt want to possibly do it again.
Front Raise
Was very cautious but not much pain surprisingly
35# plate (15.5 kg) X 50
A few 2 -5 second breaks after 30 unbroken reps to finish it out. Forearm cramped like crazy towards the end, and for 3 minutes or so afterwards.
Overhead Extensions
100 X 24 (60 sec rest) (Rep pr)
100 X 12 (60 sec rest)
100 X 10
No cardio session this Saturday. I did a shelving install that took way longer than I thought it would and didnāt feel like setting everything up when I came back.
Shoulder is doing better. If anyone reading this has had a AC joint injury i would appreciate if you could tell me if my symptoms are similar of if I am barking up the wrong tree and need to focus on something else. Doctors are expensive and it doesnāt appear to be injured badly. Mostly just annoying.
Injured it doing a Front Hold, on February 2nd. Heard and felt a loud pop in my right shoulder. Pain was immediate and a 4 out 10. Waited a few minutes and the pain went away. Finished my session with overhead extensions with a 100# dumbbell. Which isnāt terribly heavy for me.
Played catch for about an hour afterwards with no symptoms. Later that day it started to bother me.
Tried rotator cuff stuff from you tube and nothing hurt, big sigh or relief as a I screwed up my left one a long time ago. Then came across ac joint and the ābad cop stretchā really hurt (pulled arm down and behind me.)
Pressing is not affected except for the bottom ROM on behind the neck press causes pain, hanging from a bar is fine
Almost all pulling causes some form of pain, very minor (similar to lifting while sore) on rows but it hurts especially bad with anything that pulls my shoulder straight down. Also leaning on it when my arm is outstretched hurts sometimes.
Any input is appreciated. More curious if I am correct in my self diagnosis than anything, but I will gladly take any rehab/ prehab advice. Thanks.
Have you experienced any more pops? Where exactly is the pain when pulling? My problem was the front of the delt where the biceps tendon attaches to the scapula.
Does the pain get worse if you bend your elbow to 90* and then supinate your forearm?
When pulling it hurts about an inch in from where my clavicle ends at the shoulder. Also hurts when touching it there. The pain doesnāt travel anywhere only located in the one spot.
No pain at 90 degrees with supination but a very minor amount if my arm is out in front parallel to the ground and I rotate it in
Shoulder popped every time I put my hand over my head the first couple of days but not anymore.
Well, I canāt really tell you what it is, but I can tell you what it isnāt. Itās not the biceps tendon which is what I injured. Youāre probably on the right track with the AC joint. Is there any visual deformity? I think an AC joint sprain usually results in the acromion moving a bit.
No deformity. Iām really confused on why it popped. I can post the video if that would help in any way.
There wasnāt any bruising that I didnāt have before. Iām starting to think I might have damaged something a little bit and some scar tissue tore loose or something of that sort.
I canāt give you any good reason for a pop. I injured my biceps tendon by dunking a basketball two handed. I just took one step and jumped. The pressure of my body weight hanging from the rim momentarily caused my biceps tendon to come out of the groove. It was a fluke, but required surgery to fix.
Hopefully youāre just experiencing some inflammation and things calm down soon.
Strong lifting in here! Iām sorry to hear about your shoulder.
There are a bunch of muscles and stuff meeting together in the front of your shoulder, and looking over your training before the Pop you were beating the hell out of all of them!
The way you mentioned pain when your arm is pulled down or during pulling exercises or during internal rotation makes me think Pec Minor. It runs up and down, from about the spot youāve mentioned near the end of your clavicle down the āoutsideā of your chest. If itās strained or pulled or something the muscle could be tight, pulling on the painful spot, messing with your shoulder motion and stability.
You could try rubbing/ massaging the ropey muscles under where you feel the pain (Pec Minor) and look for tight, painful spots that hopefully will loosen up. Good luck!
Iām not a medically trained person in any way but I just had a similar Pop a few weeks ago.
1.6 mile stroll.
For anyone curious about how I measure it. I have a bicycle odometer attached to my wheelchair.
I was enjoying myself and went a little longer than normal. Its in the low 40ās with a constant mist which is my favorite type of weather because; as Iāve been told; Iām not right in the head.
I only have a few more weeks of it here in Texas before summer shows up and starts its tyrannical 9 month tenure.
Bench Press
225 X 8 (102 kg)
240 X 8 (108.5kg)
275 X 8 +2+2+2+2, still sticking with 30-45 sec between clusters (124 kg)
Felt stupidly light today, and I almost went higher, but thought it would be better to put it into shoulder press
DB SP
R - 80X8 (36kg), 90 X 8 (40.5 kg), 105 X 4 (47.5 kg) (video and picture attached)
L - 80 X 8, 90 X 5, 105 X 1, Pr with Left
Iāve never managed to put over 100# over my head before with the left, though I did lean back quite a bit, Iām still counting it.
Close Grip Bench press with Shoulder Saver
Trying to find something that agrees with both of my shoulders
185 X 20 - 60 sec rest (84 kg)
185 X 16 - 60 sec rest
185 X 10 - 60 sec rest.
Didnāt bother either of my shoulders. Going to keep this in for a few weeks, but heavier.
42 degrees inside is apparently the point the miser inside me decides its too cold to take a shower.
