Low bar thumb over grip
5xbar
5x135
5x185
5x225
5x255
4x5x295
9x295 (left a couple in the tank)
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Bench
5xbar
5x95
5x135
5x185
5x225
4x4x255
2x5x205
Skullcrushers
4x8
Lateral raise
6 sets
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Think I might have strained my shoulder last night. Going to be taking it easy for the next 3-4 days.
Damn hope it passes quickly.
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Thanks man. I don’t think it’s anything too serious. Just gotta take it easy for now, been pushing bench hard lately.
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Bent rows
2x5x135
5x185
5x205
5x225
5x255
5x275 (plenty of cheating)
5x8x205
I’m curious to know how much body movement is acceptable with BOR’s. All the videos I see there is always a little bit
Tbh I don’t think it matters what people deem “acceptable”. If my deadlift is going up then I’m happy with whatever amount of cheating I need to do. All I know is that the last time I did heavy rows my upper back was incredibly sore the next day. Can’t be too bad of a thing!
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Did a ton of low bar singles at 295 trying to figure out which grip was best for me. @kckfl349 I tried the thumb around grip several times but it still looks like I’m stronger and more comfortable with the thumbless grip so I’ll roll with that for the meet.
Low bar squat
5x295
15x1x295
Bench
4x10x135
Shoulder felt sore and stiff so took it VERY easy today. Keeping an eye on it
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Bench press
5xbar
5x95
3x8x135
Cheat rows
5x135
5x185
5x225
5x255
5x275
3x295
Pull-ups
4,10,6,6,4
That’s a pretty light bench, shoulder still angry with you?
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Hey mort, yep I still feel sore in that area. Significantly weaker as well. Definitely want to play it safe for now. Probably lay off the bench entirely for a good 3 days.
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Did some rotator cuff strengthening today along with some more rows.
Cable pull-aparts/pull-through superset
4 sets
Strict row
5x8x205 superset with rear delt raise
Spent 14 hours on a greyhound since my flight got cancelled. Finally back in my apartment. Good news is my shoulder went from feeling 80% all the way up to 100%. 14 hours of immobilization may have been a factor. I’m going to tread carefully though.
Deadlift
5x135
3x225
3x315
3x405
4x3x445
Rows
2,4,6,8,6,4,2
Pull-ups
Several sets of 4
Low bar squat
3x2x345 easy
Bench
4x245
2x3x245
Pull-ups
10x4
Seated row
4x8
Lateral raise 4x15
Bench felt super weak today. 225 moved well but as soon as I put 245 on the bar it was night and day. Shoulder felt solid but probably isn’t 100% yet. Squats moved well.
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Shit session today. Really need to either pull super light or don’t pull at all when my back is this fatigued.
Deadlift
2x5x135
3x225
2x316
2x365
2x415
2x455
1x455 called it a day
Pull-ups
4x2
That sounds like a good call. I thought about doing light technique work, something like tempo deadlift or paused DL, where form was the priority.
But no pulling at all could be the wiser call.
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Definitely @mortdk it needs to be a light session at the maximum, if not nothing.
Decent workout today, babying the shoulder a little bit until it feels 100%. It’s not there yet.
Low Bar Squat (beltless)
5x275
4x5x315
3x315
Bench
5x185
2x3x225
Rear delt raise 4x8
How things big fella? What’s up with the shoulder
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