Woke at 246.9 lbs, looking similar to yesterday.
Todays training
3x10 bracing hip thrusts supersetted with 15 air squats
10x10 second bracing 90/90
Squat
4x2x479 lbs
3x479 lbs for an ‘AMRAP’ which is what you get when you’re too GD lazy to wrap your knees for the first four sets.
Tight AF lower right lat from the squats. Mid back had to work HARD squatting because I kept coming forward. I am very, very fucking lucky it could pick up the slack and keep me in position or my lower back would have taken a hit that right now it probably wouldn’t have absorbed so well
https://www.instagram.com/p/CA5AfqPgkgU/?igshid=ktd0nqelebd3
Major belt hole PR, two holes past the tightest setting.
Front squat
3x3x286 lbs
Lat pulldown
4x10x143 lbs
Back extension
2x20x55 lbs
An hour and 20 minutes
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At least don’t squat more than me first day back to make me feel better
You mean deadlift? I think you’re ok, I’m looking at 446 lbs.
I mean ur last sesh above ^
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How did your SI hold up?
On a positive note: You look noticeably leaner! I was genuinely impressed.
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you really looks a lot leaner Mark, you know your stuff.
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What he said
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Woke at 248 lbs, looking a little bit bloated compared to yesterday.
Got you. So was it more or not? Confused now I am.
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Fine, thanks to my mid back doing it’s job and a bit more.
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For now…
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Todays training
Y-raises, pull aparts and kb bottoms up press, two rounds
Bench
2x4x270 lbs
AFSAP of eight, I’ll take two fours. Shoulder and bicep didn’t hurt until the working weight and up to a plate I can actually move reasonably fast now.
Yesterday’s lat knot made itself known every time I had to get up off the bench. Fuck me.
Bench to a two-board
2x5x242 lbs
Tricep pushdown
4x8x55 lbs
Pullups
3x4
1x7 for a max reps set
The fours felt EASY
DB lateral raises
2x12x15 lbs
DB rear delt flys
2x15x27 lbs
Not fun with my current shoulder situation
An hour and 25 minutes
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Figured I’d throw the videos of today up
https://www.instagram.com/p/CA7jQZgALCW/?igshid=1932dgkkpqy6m
Some kind of speed off the chest is starting to come back at least.
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How do these feel in your current shoulder situation, compared to other movements (pressing)?
Very unpleasant
Woke at 247.4 lbs, bloat pretty much gone.
Are you familar with what’s refered to as the ‘painful arch’? Basically abduct your straight arm like in a lateral raise and see where/ if it starts hurting.
Also try this: Place your hand on your opposite shoulder and then raise your elbow towards your nose/ forehead. Does this produce pain?
When I tore my labrum, this was what hurt the most.
It’s also a common quick test for shoulder impingements.
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