I agree. I used to really dislike CG BP because, as you note, I move less weight. But my shoulders don’t get pissed at me for doing them, and I like the movement once I put my ego aside.
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Day 2
A. Hang clean 5 sec eccentric 6x2 70% (70kg)
B. Front squat 3x3 90% 3RM (112.5kg)
C. SSB good mornings 2x8 (50kg)
D. Hamstring curls 3x10
E. Dead stop tempo pull ups 3x8/8/6
No conditioning this week aside from run days
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I see people talk a lot about sore shoulders from benching. I was talking about my current program with someone at the gym, which has pressing movements in every session, and the first thing they said was ‘dont your shoulders hurt?’. I have never had sore shoulders from any pressing movements, or at least not any more sore than any other old joint in my body.
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I think it’s probably a combination of body type, limb length and also musculature. I don’t have a lot of mass/tissue around my delts so they get really crunched with wider grip benching.
Most guys that are good benchers with no issues have jacked shoulders, anecdotally of course.
If my shoulders grew like my quads and glutes I’d have no issues
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Now that is just pillow talk…
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I know how to get you going bby
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Lunchtime BJJ class 1HR. Been slacking, first session back since early January.
What an ass whooping haha
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I’m a bit different. I can overhead press all day long, do push ups and dips day and night, and not have any shoulder issues (in fact, my shoulders feel great from them). But barbell bench press, especially wide grip or incline, will cause me impingement if I don’t keep an eye on volume. The other movement I need to monitor is weighted pull ups, which cause me golfer’s elbow if I program them too often.
There is your issue, lots of people bench too wide in my opinion and incline bench also tends to be a wider set up. Being your grip in on bench and fave the wide hands stuff for dumbbell flys.
Tempo run
Warm up x10min at 6min/km
8 min at 4:35min/km
3 min at 6:30min/km
8 min at 4:35min/km
3 min at 6:30min/km
8min at 4:35min/km
Cool down x10 min at 6min/km
Good run
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fixed that for you
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Day 3
A. CG bench 3x10 60% (72.5kg)
B. Strict press 3x10 90% 10RM (40kg)
C. Elevated bent row 3x10 60% (60kg)
D. Single arm farmers walk 3x
E. Cuffed cable side raise 1xERP
The cuffed cable raises are unreal, I can actually step right out and get a loaded stretch across my body. Wish I’d been doing these for the last ten years, I’d probably have some side delts!!!
Strict press felt amazing, almost way too easy, but kept it the deload as next week I think I go for a true 10RM
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Dude you are absolutely shredded. I’m trying to get that way.
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- It’s pretty kind lighting, I don’t know that I look as good as that all the time
- I was always really skinny growing up and don’t have a large frame, so being lean has always been my default whereas I find it damn near impossible to put on size remotely as fast
- Thanks man, I appreciate it.
At your size if you were my leanness you’d be fkn terrifying 
it just wouldn’t be fair
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Man today felt awesome
A. Clean complex (1 pause clean + 1 squat clean) 100kg (8rpe)
B. High bar squat 5x8 120kg (7-8RPE)
C. Snatch grip deadlift 2x5 (130kg)
D. Side db raises to 135 degree W pause 1xERP
Man I felt like I could have cleaned the world today. The pause rep at 100kg popped up like an easy power clean. Good times
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40 minute recovery run, nasal breathing, easy pace
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Week 4
Day 1
A. Close grip bench 10x5 80% (95kg)
B. Push press 3RM (90kg) then 2x3 (80kg)
C1. Weighted dips (20kg) 11/11/10/10/10
C2. Weighted pull ups 9/8/8/7/7
CONDITIONING
10 min forward sled drag
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Day 2
A. Hang squat clean below knee 7x2 (80kg)
B. Front squat 3RM (140kg) then 85% for 3+ (120kg X5)
C. SSB good morning 3x8 (60kg) + chins
D. Hamstring curls 5x10 + side db raises
Then 140 triple felt amazing. Maybe even more in the tank, but good enough for today. That’s either an all time PR or tied for it. My wrists feel amazing now that I’m using straps as handles on the front squat
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That’s some decent front squatting, no wonder your quads are jacked.