It goes up a little (2.5kg) every block only in the third week of the block. It’s an assistance exercise so don’t new to push it too hard.
I assume those are some kind of Yates rows or regular Bent Over rows? I just wanted to chime in that I hate them and therefore never do them. When the weights are too light, they don’t do anything for me. When they get heavy enough, I feel like I am more fighting with my center of balance than the weight itself.
Have you tried rowing right with your torso almost parallel to the floor; or added to that a squeeze at the top followed by a slow eccentric?
Yep, although it has been a long time since I have done the parallel version. Have tried all the usual variations and always end up giving up on them. Much prefer dumbbell rows as an alternative, but admittedly I am not doing those much at all these days, either. My body doesn’t seem to respond to rowing very well even when I get good at it, so I prefer to put that energy into vertical pulling.
Where do you get that from? Sounds delicious, I’m slowly falling out of love with chocolate
Friday 7th Feb
Deadlift
Bar x 10
65 x 5
105 x 3
125 x 3
145 x 5 x 4 sets (319 lbs) - RPE 5, 5, 5, 5 First set was a little slow, second was much better, third and fourth were all good.
Squat 310
Bar x 10
65 x 5
85 x 5
105 x 5 x 3 sets (231 lbs) - RPE 7, 7, 7
Slow and tight. Nice,actually horrible but I think I am starting to enjoy them !!
Bench
Bar x 10
65 x 5
85 x 3 - shoulder/pec wasn’t happy
90 x 6 (198 lbs) RPE - 6
Left shoulder twinged on the warm
Up with 85 set. I think I just over stretched at the bottom of the range.
Did one set at 90 then called it (should have been 3 sets) It was sore !!! Not a happy boy.
Db row
35 x 8 x 5 sets
Lying hamstring curls
Some reps
The good the bad and the ugly tonight. Deadlift was good, pec/shoulder very sore is bad and I was ugly doing those tempo pause squats.
6 Likes
You’ve probably figured this out, but it sounds like it’s time to get that shoulder checked.
1 Like
Lol yes it is at least time to pull back a bit a rest it until it’s less angry. It felt fine on the warm ups no sign of any tightness and then on the 85 set right at the bottom of a rep I felt it grab. It didn’t hurt too much so I figured it might be tightness and try another set. It wasn’t happy with that, there wasn’t any real loss of power or strength but it was sore. I gave it hot and cold treatment in the shower and it’s pretty sore now.
I am wondering if getting into position for the squat is making the shoulder tight. I do tend to have quite a narrow grip on the bar when squatting. Thoughts ??
Statistically at least it’s possible: plenty of people report that squatting hurts their shoulders.
Is is possible that’s what you’re experiencing? Sure. Likely, I don’t think as much. You’ve been squatting for several years, twice a week as a minimum if I remember. If squatting was the primary cause for the shoulder issue you’d think it would have surfaced much earlier.
I think the best approach would be to work backwards and figure out when it started hurting. What happened in the days leading up to that? What was different?
1 Like
That may be difficult. I think it’s been hurting a little after benching for weeks now but never enough for me to worry and not from a specific incident I can remember. I think it may just be an overuse injury from benching 3 days a week. I’ll have to think a little more over the weekend.
That seems much more likely.
Any lift multiple times a week increases the risk of overuse issues; bench is probably the riskiest of them all
2 Likes
Plus I’m an old fart😂
There is that too…
Place called Myprotein. I think they ship to the US, but no idea how competitive their prices would be over there (I usually wait for % rebates), and the assortment might be different as well.
Also, I haven’t actually tried it yet, as I have a few scoops of my old chocolate left. It might taste like squirrel piss.
1 Like
What grip width do you use when benching? Where do you touch on your chest?
I’ve battled some nagging shoulder problems for awhile which seemed to always flare up after benching. I’ve moved my grip width in (thumb length from smooth) and touch higher on my chest that I previously did. Not far below nips actually.
This seems to feel much more natural for me and shoulders have been much happier with this adjustment.
2 Likes
I would say my grip is fairly narrow. Certainly not wide. I’ll let this rest a little and then maybe try playing with the Grip when it comes good. Thanks for the idea.
1 Like
Get better soon. I’d say don’t sweat the ‘why’ if it wasn’t anything super obvious that you could avoid in the future. These things happen, sometimes shit hurts. Just treat it accordingly and get help if necessary/ available.
1 Like
I’m a brit, so that’s not a massive drama. I’ll wait until you try it first though.
Hmm, does machine bench or chest machine hurt? I couldn’t bench for a couple weeks recently cause whenever I did my middle rib cage area hurt (lifting causes the weirdest damn injuries), but some machines didn’t bother it at all. Maybe you could try one of those. Or DB Bench even? I’m not saying to completely stop benching, but it might be worth it to give your shoulder time to fully heal up