Super sleepy and low on energy leading up to this session, but managed mostly to pull my ass together. First time 105 has been the topset, but still ended on 17 reps. Apparently 17 reps is my sweet spot for squats. Doubt I will hit that next week at 110, I cannot keep this pace up.
Barbell Squat
45 kg x 5 reps
60 kg x 5 reps
70 kg x 3 reps
80 kg x 3 reps
95 kg x 3 reps
105 kg x 17 reps
80 kg x 10 reps
80 kg x 10 reps
80 kg x 10 reps
80 kg x 10 reps
80 kg x 10 reps
Pull-Up
5 reps
5 reps | weighted | 11.3 kg
5 reps | weighted | 20.4 kg
5 reps | weighted | 31.8 kg
8 reps | weighted | 20.4 kg
8 reps
FSL sets were tiring, but no trouble. Did some bonus pulling as well, just to make sure I mix them in once in a whileā¦but nothing serious enough to detract from more important stuff.
Bonus pressing day today (EMB but worse), and it was a weird one. Even during warmup I could feel an issue in my right shoulder. Was also sleepy and disinterested today. So pretty unmotivated all in all, and generally cut things a bit short.
Was sorta unsure I could even manage a double at 90 today, so pretty glad I pulled my shit together and ripped off 5. And they were good onesā¦clear evidence that squatting helps push pressing, because I had to focus and use a nice dip. Pretty good for a shit day.
Push Press
40 kg x 5 reps
50 kg x 5 reps
60 kg x 5 reps
70 kg x 3 reps
80 kg x 2 reps
90 kg x 5 reps
Muscle-Up
3 reps
3 reps
Machine MTS High Row
30 kg x 15 reps
30 kg x 15 reps
30 kg x 15 reps
40 kg x 15 reps
Seated Barbell Press Behind Neck
20 kg x 10 reps
30 kg x 10 reps
40 kg x 10 reps
40 kg x 20 reps
A little concerned about my shoulder, though. Feels like a muscle thing, which probably means it will be gone in 3 or 4 days when I need to press again.
My āshoulder thingā has been an issue for weeks now. The narrow grip allows me to get through my prescribed lift, but I donāt know the right thing to do for it.
I canāt even locate exactly where the strain/inflammation/pinch or whatever is.
Curious to see how yours goes.
And part of me believes in āpaleo rehabā (use it anyway, heal or die) and Part of me thinks I need 3 weeks without pressing.
Until I have reason to believe otherwise, my little issue is probably just excessive use in general, and probably adding incline presses to my program is the most direct cause - the wide grip is something I am not used to, so the stretch is insane. I expect it will be gone in a few days, my shoulders seem to be pretty durable.
Currently battling the contradiction of āI really need a day offā and āforged steel has to be put to the fireā. The latter won the battle today, but did the bare minimum on my deadlift TM plan, and it was a struggle with my tired ass legs.
Barbell Deadlift
70 kg x 5 reps
85 kg x 5 reps
100 kg x 5 reps
120 kg x 3 reps
135 kg x 3 reps
155 kg x 1 reps
170 kg x 1 reps
120 kg x 5 reps
120 kg x 5 reps
120 kg x 5 reps
Muscle-Up
1 reps
2 reps
5 reps
4 reps
4 reps
4 reps
3 reps
On the positive side, I managed 20 MUs over 5 sets, which is something I have been aiming for for a few weeks. Progress.
Oh, and I cheated on Bob today with a heavy old bag at the gym today. Felt good to hit some stuff.
Hard to say specifically where in the shoulder. It hurts when I press overhead, not when I bench. Wider grips hurt worse.
Also, straight arm reaching in front (grabbing something heavy from the fridge) gets it. Like theres zero strength at that specific angle.
Starting to think Iāve been duped.
