Deadlifts
5 x 6 @ 325 (147)
Vomit
Mental energy gone. Temporarily felt amazing afterwards then started to feel shitty again. Just did as much as I could afterwards but my focus and drive was dead by the time I warmed up for heavy ass hip thrusts
Front Squat
3 x 10 @ 160
Hip Thrust
2 x 3 @ 325
Trap Bar Carry
Warmups w/ Fat Gripz for lolz
2 x 1 @ 255
Band Good Mornings
3 x 25
Tried warming up for Step ups, but I honestly didn’t trust myself with this movement tonight.
Push Press (SS) Box Jump
4 x 1 @ 145
1 x 0 @ 145
1 x 3 @ 145
Gymnastics Ring Pullups
Some sets of 3 and 4 w/ BW
x 3 @ +10lbs
x 3 @ +15 lbs
I want to get better at pullups so I figure a good way to do that is get better at a harder variation
Strict Press
4 x 12 @ 70
1 x 16 @ 70
Lat Pulldown 3 x 20
Close Grip Bench 3 x 10 @ 147.5
Side Raises 4 x 20
Low to High Fly 1 x6 , 2 x 20
Curls on Curls on Curls
Tricep Pump Stuff
Rear Delt: Alot
Back Squat
5 x 6 @ 255
Unusually hard.
16" Deadlift
3 x 11 @ 315
Step Up
1 x 10 @ 135
Band Good Morning
3 x 25
Kettle bell Swing
2 x 20
Nope, shoulder won’t tolerate Overhead Pressing twice a week at these volumes. Fuuuuuck!
In light of this revelation once my shoulder is better Close Grip Bench will be my main training lift for a second pressing motion instead of more Overhead Pressing
Had to do something. After a little testing I just resorted to Close Grip Pin Presses. This was right in the middle of my sticking point Probably not going to anymore pressing this week and just work on other stuff
Close Grip Pin Press (GS) Reverse Flyes (GS) Scapular Depression Drill
3 x 6 @ 135
Reverse Grip Tricep Pushdown (SS) DB Preacher Curl
A lot
Deadlift
4 x 6 @ 330
1 x 8 @ 330
Front Squat
3 x 10 @ 165
Trap Bar Carry
2 x 2 @ 135
Band Good Morning
3 x 25
Machine Reverse Flye
3 x 20
What’s up with the shoulder?
If your shoulders are fucked try doing shoulder dislocations with a broomstick
(No idea who that is, I just pulled the video from YT to clarify what I mean)
As you do this keep your arms straight and grab the broomstick as narrowly as you can. If your arms bend go wider.
Pull your shoulders back and keep a good posture though the whole movement. As you begin, breath in deeply and when you reverse the movement (start going from back to front) breath out.
Do that for 50-100 continuous reps after every upper body session, it should help.
Think impingement. Woke up on Sunday in pain and moving the shoulder around made it worse. I have most of my rom back pain free but has issues under load.
@danteism
Thanks, I will start doing that. I had been doing some but not very much, so I will be better about it now.
Set a 30 min timer after scanning my key fob. I had 30 minutes to do as much arm work as possible. Did a bunch of reverse grip tricep pushdowns and curls. Then polished off with 50 shoulder dislocations
Warmed up my shoulders in between back Squat sets to alleviate potential issues.
Back Squat
5 x 5 @ 260
16" Deadlift
3 x 12 @ 320
Stepup 2 x 12 @ 135
Band Good Morning 4 x 25
Reverse Flyes 4 x 15
Curls: A lot
Reverse Grip Tricep PD: A lot
Did a high rep Back Workout in place of my usual Overhead Press session.
Cable Rows
Single Arm Lat Pulldowns
Dumbbell Rows
Hammer Strength High Row
Hammer Strength Bicep Machine
Reverse Flyes
Reverse Grip Tricep Pushdown
Shoulder Dislocations x 50
DOH Deadlift
1 x 1 @ 335
Deadlifts
4 x 6 @ 335 (152)
Front Squats
3 x 10 @ 170 (77)
WE were having company over so I did my Deadlifts and Squats left. Going to go in tonight and make up what I skipped. B
https://www.instagram.com/p/BeDuIycgM9J/?taken-by=beast_in_i
Make up Sesh.
Trap Bar Carry (Barehand)
3 x 1 @ 225
2 x 1 @ 245
Band Good Morning (SS) Machine Curl
4 x 30 (SS) 4 x 20
MTS High Row
5 x 20
Shoulder Dislocations x50
Back Squat (SS) Bad Girl Machine for activation
5 x 5 @ 265 (120)
Felt better than last week. Doing Leg Ext for activation seems to correlate strongly with my knees caving in but Bad Girl machine seems to do the opposite where my knees go out to the side more which seems to help. Gonna play with it more.
16" Deadlift
3 x 11 @ 325 (147)
Step up (GS) MTS High Row (GS) Machine Curl
3 x 12 @ 135 (GS) 5 x 20 (GS) 5 x 20
Band Good Morning
4 x 25
Shoulder is feeling great right now so I am testing the waters with some super light dumbbell pressing. I have a some light dumbbells at home so I just used those. I have had these things since I was 6 and never really used them that much.
Did some sets of Overhead Press for 22 reps with the 12 lb dumbbells. 1 set of 20 with the 20 lb dumbbell. Then some sets of 20 of Reverse Flyes and Kelso Shrugs.
Planning on getting back to the Barbell this week or next week and build back up while focusing on better form. From a technical standpoint my Strict Overhead Press was always garbage so what better time to really dial it in than now?
Probably will only train 3 days a week going forward for a bit, since I had to back peddle anyway so might as well take it slow and not rush things and jump back to how I was training before. This will also give me more time to focus on other aspects of my life such as school and relationship. I let the gym take over my life last year and I spent way too much time at the gym and letting everything else sink. I was always afraid to make the changes I needed to before it was too late, so I feel like training 3 days a week is whats going to allow me to progress in training and other aspects of life simultaneously.
Tried to maintain 5 days a week and I needed to cut back for school, so I did. I don’t NEED to cutback right at this minute but it would be beneficial in the long term and this is a good time to do it. I try to remain objective about my training and do whats best and not just rain how I want to. I am trying to make better decisions for my long term development and its tough to follow through even though I know its probably for the better.
Also I just learned how the follow thread feature worked on this site, I had just bookmarked the logs I was following. I iz smart.
Its great you’re getting on top of things man!
DOH Deadlift
x 1 @ 340 (154)
Deadlift
4 x 6 @ 340 (154)
Pause @ Knee Deadlift
2 x 2 @ 315
Front Squat
3 x 8 @ 175 (79)
Trap Bar Carry
3 x 1 @ 230
Leg Ext 2 x 50
Good Morning 4 x 25 @ 45
Could not for the life of me find the purple band that I normally use for good mornings so I used the cambered instead
Some Deadlifts from last night
DOH 340
https://www.instagram.com/p/BeUZK0_ANRr/?taken-by=beast_in_i
340 x 6
https://www.instagram.com/p/BeUc5QGAbZT/?taken-by=beast_in_i
‘Tempo’ Strict Press (SS) Reverse Flyes
3 x 1 @ 100 (SS) x 20
3 x 5 @ 50 (SS) x 20
Really focusing on using good form. Not excessively leaning back. Did ALOT of reverse Flyes, even a lot by my old alot standards.
Pullups
x 6
x 5
DB OHP
x 10 @ 25
x 12 @ 20
x 15 @ 15
Concentration Curl 2 x 20
Ez Bar Curl 2 x 20
Hammercurl 2 x 20
Skull Crusher 2 x 20
Exaggerated Negative Machine Rows 2 x 10
Shoulder Dislocations x 60