Pause benchin
130 x 3
130 x 2
220 x 1
300 x 1
325 x 1
325 x 1
325 x 0 legdrive hurt on this rep.
325 x 1
Low pin = bar touching but not resting on chest.
220 x 3
225 x 3
240 x 3
mid low-mid pin presses 2-3" off chest
220 x 6
240 x 5
250 x 3
260 x 3
high pin press 3-4" movement
240 x 10
270 x 10
340 x 6 or 7
2x20 different kind of rotator cuff work.
Great workout.
Now that I cant squat or deadlift I will work my shoulders back traps and arms much harder than I have before. I will put twice the effort into every set and keep my shoulders healthy.
My leg work over the next couple weeks/months will be limited to calf work and leg extensions. sadly I will be weak as fuck but I think I can get my quads to grow or at least maintain them.
[quote]redsox348984 wrote:
sorry to here that man, just rest up and youll be back to hitting PRS in no time[/quote]
I keep reading if you go back to soon the shit will linger around for like 5-6 months.
Its actualy not so bad. My bench was lagging to begin with and at least I learned my lesson with only 500lbs instead of 600 or something crazy like that. Much rather have a pulled groin muscle than a messed up back or a destroyed knee.
Im thinkin about taken like a month off any sensative movements and then learning to squat close stance ATG then hitting up the full smolov squat program for like 10-12 weeks or how ever long it is.
If your calves are that small then try Staggered Sets. I’m sure your’re familiar with the concept. Arnold did them when his calves sucked. While your resting from a set of squats or bench or whatever exercises you’re doing that day you go and do a set of calves.
At the end of your workout you’ve just done 12 or more sets of calves and used a variety of exercises. There’s really not much hazard in doing staggered sets with calves since even the hardest set of calf work isn’t gonna tire you out and make your other lifts suffer.
[quote]FightingScott wrote:
If your calves are that small then try Staggered Sets. I’m sure your’re familiar with the concept. Arnold did them when his calves sucked. While your resting from a set of squats or bench or whatever exercises you’re doing that day you go and do a set of calves.
At the end of your workout you’ve just done 12 or more sets of calves and used a variety of exercises. There’s really not much hazard in doing staggered sets with calves since even the hardest set of calf work isn’t gonna tire you out and make your other lifts suffer. [/quote]
Dumbell seated shoulder press
25 x 10
70 x 5
80 x 5
90 x 5
By this time its geting hard to get the dumbells up and moved around because it hurts…
100’s x 3 PR first rep was hell tho
Side laterls
20x10
30x10
40x10
20x15
rear delt raises chest suported
20 x 10
25 x 10
30 x 10
40 x 6-8?
2x20 rotator cuff work
scapula pullbacks or what ever they are called
3x20 on pulley station.
I just remembered I fergot to do the calf workout…
Il probably go back later today and do some very light streching very light rotator cuff work calves and grip work.