Back extension
95 10
135 10
155 10,10,10
GHR
9,8,7,7
Rickshaw 2inch timed holds
225 10seconds
275 10s
315 10s
365 8s,7s,5s
315 8s
225 10s
Interval run
worked up to 10x 8.0 75 sec on/60 sec off
~2.9 miles
Dips
60 13,8,7
Meadow rows
150 16,16,16
Pull ups
44 4x5+5 unweighted
Tried to do log press again today but shoulder was feeling off with only 80 lbs so I stopped. Weighed 196 today.
Hyperextensions
185 7,7,7
GHR
10,10,10
2 mile walk at 5% incline 4.0 speed
Feet are beat up from running so took it easy today.
Dips
100 12
125 5,5,5
Using the Slingshot today. Felt amazing no pain at all.
Pull ups
70 5,5,5
CG slingshot floor press
185 10
205 6
225 6
245 5
Wanted to do normal bench grip but even with the slingshot I couldn’t do 135 without massive shoulder pain haha. This felt good though no shoulder pain with a narrow grip.
CG cable row superset with band pull apart 90 second rest
4x 180 12/40
Some rest pausing to finish reps on the later sets.
Squats
345+50 chains 5
5 inch block pull
455 8
front squat
235 4,3
paused high bar back squat
235 4
255 4
275 3
Upper back was pretty worn out after deadlifts so I was having issues with just keeping my arms up for the front squats. Thinking of doing something like back squats as accessory lifts on this day and moving front squats to another day, hoping it won’t interfere with running. Weighed 196 today.
Dips
130 6,6,5
Slingshot
Pull ups
75 5,5,4
0 19
CG cable rows superset with v grip chins
200 10/6, 180 10/6, 160 12/5
Floor press
225 5
205 10,10,8
Slingshot. Elbows were hurting from the dips/pull ups so I just kept these light today. Shoulder is feeling good.
Band pull aparts
2x50
3x40
Floor press
235 6x5
Meadow rows
180 3x10
Pull ups
5x15
Band pull aparts
9x40
Weighed in at 195 today.
slingshot dips
135 6,5,5
slingshot
Pull ups
80 5,4,4
slingshot Floor press
225 5
245 5
255 4
265 3
BB rows
185 10
205 10,10,10
Chest supported rows
100 12,11,10
Trying out different rows.
Squats
355+50 4
4 inch block pull
455 7
Weighed 195 today.
Slingshot dips
140 4,4,4
Pull ups
85 3,3,3 with 10 unweighted
Slingshot bench press
245 3,3,3
Cable low row
245 5x8
Band pull aparts
4x50
Elbows were hurting today during the dips/pull ups and it hurt my sets a bit, just need to warm up a little more thoroughly. Weighed 195 today.
So what is the issue with your shoulder exactly?
How come you do block pulls? You prefer not to lift from the floor?
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Im not sure, I get lots of shoulder pain when I do any kind of pressing with a pronated grip. I’m assuming its some kind of strain from doing an unnecessary and silly amount of push ups for work.
I am doing block pulls right now because I am using range of motion progression.
Slingshot bench
245 5
205 7,7,7,7 close grip
Meadow rows
190 10,10,10
Cg Lat pull down
180 12,10,9
Kind of pressed for time today so tried to rush everything.
Slingshot Dips
140 6,6,5
Pull ups
85 4,4,4+10 bw wide grip
Cable low row superset band pull aparts with pause
whole stack 22/20,20/20,18/20,17/20,16/20,13/20
Strict 1 min rest times
Decided to go back to 1 pressing movement per workout because my shoulder has been feeling a little off the last week. It was nice to actually bench press again without pain but I should still take it easy while it is healing up. It has been getting better though. In July/August I was having pain with just the bar during bench pressing but I was able to do 135 this week without pain, I’m not going to push it though and risk hurting it again.
I’ve also been doing some dynamic stretches with bands that have helped a lot with warming up my shoulder and reducing pain when pressing.
Squats
365+50lbs chains 4
3" block pull
455 7
Slingshot dips
145 5,5,4
Pull ups
90 3,3,3
Cable low row
245 14,13,11,10,9
Kept rest times under 1 min on the rows. Weighed 194 today.
Bench press
225 5
235 3
255 3
Meadow rows
195 10,10,10
Lat pull down(chin grip)
180 12,11
200 8,7
Dips machine slow negatives and stretch at bottom
-50 5x12
Assisted dips felt pretty good on my shoulder. Weighed in at 194 today.
Slingshot dips
150 7,7,6
Pull ups
90 4,4,4.5+13 bw
Cable low row
260 16,12,11,10,10
Band pull aparts
4x50
Pretty excited to gain reps after increasing the weight on dips today. Weighed in at 194 today.
Squats
375+50 3
2inch block pull
455 7
Deadlift dropset
365 8
315 8
275 pussy out
My work capacity sucks so I need to bring it up. Weighed in today at 193lbs
Video of my squats:
Slingshot dips
160 6,5,5
Pull ups
95 3,3,3
Cable low row
275 13,11,10,9,9
290 9,8
Slingshot bench
225 5
245 3
265 2
Meadow rows
200 10,10,10
Lat pull down
200 11,9,8
Shoulders been feeling good. Weighed in at 194 today.