Bench press
80kg x 3
85kg x 3
87.5kg x 3
Went back to TNG to see how it’s feeling. These were ok. I had a 4th on the last so that’s hopeful. My back feels ok now. Back to deadlifts tomorrow but not heavy. I’ve been doing plenty of accessories on my legs in between.
Deadlift
80kg x 8
100kg x 8
120kg x 5
Kept it light as easing back into these. Back was fine.
80kg x 5
92.5kg x 1
What a great morning. They all moved so well. Really happy that the 92.5 flew up allmost and it was much harder a week ago. on another note, I hurt my back in work again. Exact same area as last week. Raging.
more bench
Back still in recovery mode
75kg x 5
85kg x 5
70kg x 8
60kg x 15
Last set last 2 reps weren’t amazing. Slow but got there
squat yesterday
60kg x 8
Back not 100% but these were fine
Hip thrust 90kg x 3 x 8
Leg extension lots
70kg x 10
The last sets was either going to be 87.5 or 90 based off of the 85. My ego said 90 and my head said 87.5. My head won this time. Basically a repeat of the last 3’s workout.
Pretty sure 70x10 is a PR, and what’s better is I’d say I had another 2-3 in me. Probably another 2 at 60 too. I remember starting off this years ago hardly able to do 2 at 60.
Rev fly machine
DB Incline press
Tricep push downs
Db shrugs
100kg x 5
120kg x 3
140kg x 3
160kg x 1
120 felt so comfortable on my back that I went up in weight. 160 was great too. I had 2-3 more in me but wasn’t chancing anything heavy this early after my minor back tweak
95kg x 1
95 was slow but steady. At no point did I think it would fail. Happy with that. I think I’ll stick with 95 next time but increase the 3 to 87.5
Bench
70kg x 12
60kg x 12
Final set of 5’s was poor and no improvement on the previous 5’s. I’ll stay at this until it becomes easier. light squat session yesterday. 70 x 12 Is most definitely an all time PB for sure.
Accessories
130kg x 3
Back still not right. Nearly there
Slow eccentric painful leg curls 5 sets
squat
100kg x 3
130kg x 1
Testing the waters. 130 was slow but pain free.
Bulgarian split squats
leg extensions
Bench Press
90kg x 3
Wohoo. I think the last time I did 90x3 was when I did smolov jnr. Anyway it wasn’t the prettiest of sets. Bar path was sloppy, probably because I’m always nervous of 90. But the strength was there. I’ll repeat all this again a few times until it becomes easier and before I move up in weight.
I have a lovely StarTrac/Nautilus lat pulldown/chest supported row dual machine on the way. Ive never seen a machine like it before. I’ve been neglecting my lats for a good while. Time to build my back and have that help my Bench
130kg x 2
140kg x 1
150kg x 1
Leg curls
Looking around my gym I see most machines are dual purpose. My GHD and reverse hyper have hooked up and decided to have a baby. Due in the next few weeks. I see Rogue made a made a ghd/reverse hyper combo. It’s huge and a shocking price but it gave me the idea to join my two together and free up some space. Plans are drawn up and when combined it’s actually going to take up less space than the GHD alone.
95 was a bit harder today because I went up from 85 to 87.5 on the 3’s. Not sur really. Happy enough the the 87.5.
85kg x 4
Failed the 5th rep. This was a repeat of the last 5’s. I was nowhere near top form today. Everything felt off. There’s a little ache in my shoulder and I think that created a fear to push myself 100%. Rinse and repeat.
160kg x 3
Didn’t think I’d get over 100kg this morning. I had a very sore back waking up. Very happy to reach 160.
bench press 75kg x 3
Vertical row
Shrugs
Aches and pains all over. Stopped at 75 and my elbow and shoulder were hurting. Got my new Lat pulldown/vertical row machine. Nicest piece of kit over ever used. I also got my GHD/Reverse hyper machines made into one.
Body felt ok this morning. It’s really becoming a lottery each day I wake. Yesterday I woke feeling like I was hit by a lorry, today I’m grand. 130 was fairly good and I had more reps there if needed.
Hip thrust 90kg x 3 x 12
Sickening
Hack squat 100kg x 3 x 8
Leg extensions
Still a niggle in my shoulder and it’s definitely affecting my confidence to push hard. I did 85 instead of 87.5 in the hopes that it’d make 95 easier. 95 was ok but by no means easy.
Vertical row 73kg x 3 x 15
Pec dec x 3 x 10
140kg x 5
Was meant to be 160kg x 3 then 170 for 1. After I finished the 160 I felt the smallest of tweaks. Probably could have went on but decided the reward was not worth the risk. Everything before that felt great.
GHD X 3 x 6
Leg curls x lots
Failed the last rep again. Again this was fear of pushing too hard. Decided against extra back off sets cause I’ve been resting the shoulder and elbow well and wanted to give it more time. I’ve been using difene gel religiously for the last few days. Think it’s helping
Lat pulldown 73kg x 3 x 10
Pec dec 61kg x 3 x 10 slow
Vertical row 73kg x 3 x 10
Rev flys x 3 x 12
Squat
125kg x 3
Very last rep rolled up and went from low bar to high bar. leg extensions
Repeat of last 3’s and I’m very happy with that as I was feeling very creaky starting off snd didn’t even expect to go to 85 let alone 90.
Shoulder press machine 110 x 3 x 10
Seated row shrugs max x 3 x 10
Seated row 73 x 3 x 10
DB shrugs 40kg x 3 x 10
Good upper back pump
130kg x 5
All grand. No belt.
Leg curls x 1,000,000
Body didn’t want to play ball. Sore shoulder and elbow. I could’ve went on as the strength was there but no, too high risk of injury
DB incline bench 15kg x 3 x 10
Seated machine shrugs max x 3 x 12
Seated row 79 x 3 x 12
Single hand tricep push downs
DB shrugs
Might be time to drop benching for a bit.
I know deep down you’re right. I’ve spent so many years trying to get good at it and now that I’m finally moving what is decent weight for me, it’s a total kick in the nuts.
If you don't, you'll keep going as you are and get to 80-90% before you have to call it there because of the shoulder and/or elbow twinges. You'll just keep spinning your wheels and making no improvement and not letting whatever is wrong heal.
I know because that's exactly what i did for months. It's only been in the last few months that i've felt like i could max on bench after doing my shoulder in early January 2022.
There are likely variations or even just bench accessories you can do that don't make the shoulder cranky so it's not like you wouldn't be doing anything and you'd bounce back to your numbers now pretty quickly.
I've probably missed it but have you tried reverse grip benching? I've seen it mentioned a lot as a way of getting bench volume in around shoulder injuries.
The real skullcrushers
