never heard of it. Sounds like a suicide grip x 1000
Jaysus. You just have palms facing you instead of away from you. Doing that doesn't make your thumb magically disappear
I’ll give it a go and see how it feels
Gave it a go. Felt awful and dangerous. My shoulder feels great after squatting, probably cause it’s getting a good stretch. Squat
120kg x 5
130kg x 3
140kg x 1
One of the better squat sessions in recent memory. Everything moved with relative ease. I had more reps in everything. Very happy with that.
Today I played around trying to find what didn’t hurt.
Barbell bench is out
Dumbell bench hurts after 20kg so that’s out
Kadillac bar bench might work but my j cups don’t fit it so it’s too awkward. Narrow grip I’ll try next time
Shoulder press machine seems fine
Lat pulldown I’m not sure about yet
For the next while it’ll be shoulder work, build my back and triceps.
Deadlift
140kg x 3
150kg x 3
170kg x 3
Finally back to feeling strong at deadlifting.
GHD X 3 x 8
Leg curls
Try neutral grip with dumbbells as well…or even hybrid; somewhere between the DBs being in line and being parallel. Takes a little work off the shoulders. Still find myself having to turn the DBs in a bit when DB benching
Bench day
Tried all forms of grip and positions with Dumbell pressing and they all aggravated the shoulder. The pain isnt severe but I want to do things where I feel zero pain. Close grip bb was feeling ok until I got to 50kg. BB ohp was ok until I got t on 35kg. The only pressing that’s causing zero pain is the seated machine shoulder press neutral grip.
Squat
115kg x 5
125kg x 5
135kg x 4
135’s were probably the easiest of the working sets. So easy that I was far too chilled on the last rep and when I went down my legs were more tired than they realised and I failed. I’m 100% certain I had another 2-3 reps in me
Shoulder press 120lbs x 4 x 10
Seated shrugs max x 3 x 15
Single hand cable push downs
Pec dec
Seated rows 79 x 3 x 10
Shoulder press causes about 1% discomfort so I’ll work on a few different angles. Seems it’s all I can press for now
140kg x 5
160kg x 3
180kg x 1
Gravity felt strong today. Spent 4 hours strumming on a 45 degree slope yesterday so my lower back and forearms were knackered. Very happy with the 180.
Just be careful not to minimise the discomfort to yourself when doing it. I did that and basically ended up just spinning my wheels and not letting the injury recover.
You can still work the muscles without having to press - not to the same degree obviously - in the short term if it let's you get back to pressing sooner.
You'll know yourself but don't kid yourself that you're sparing the injury - like I did - when you know deep down that its a little too much discomfort
That’s weird, I responded to you Alf yesterday but the post disappeared. Basically I said if there’s any discomfort going forward, I’ll drop the exercise.
Today:
Seated shoulder press worked up to 120x12
Took about 5 sets to get there. Using a neutral grip I’ve tried this with elbows flared out and tucked in. There’s zero discomfort today thankfully.
Seated shrugs supersetted with tricep pull downs
Pec dec supersetted with seated Row.
All the above are slow eccentric exercises
I have to say, slow eccentric on the pec deck is a chest killer.
squat
125kg x 3
135kg x 3
Easier than expected
seated shoulder press SS Rev fly machine
Seated shrug SS tricep pulldown
Seated rows SS DB shrugs
Forgot to do pec dec.
Cortisone injection booked in for later today. Let the healing begin….
135kg x 5
150kg x 5
Can’t remember the last time 150 x 5 moved that easily. I know I’m getting strong when my warmup at 100 feels like paperweight.
cortisone injection in Thursday. No pain in my shoulder like I normally do after one. Last time I got one was just and I waited a week before I went back benching. This time I’m gonna stretch that out a good bit.
150kg x 1
I’m fairly sure I’ve done a 150 single in the last 2 years but I don’t think I’ve ever done 150 so easily. So happy with how that moved. Zero struggle, no stopping points. Smooth all the way up and down.
175kg x 3
Increase of 5kg on the final set. I took yesterday off for 2 reasons. My back was sore and seeing as I’m pretty much doing squat/deadlift I reckon I need a bit of space in between lifts. Today I was ready to quit at the first sign of trouble in my back. After the 160 I was wrecked but to my surprise the 175’s all went up. 180x3 is my old pb so I’m not that far from that now
Lat pulldown 52kg x 5 x 15
Single hand tricep pulldown 4 sets
Seated row 52kg x 4 x 12
DB Shrugs 40kg x 4 x 12
Restart of upper body work. Avoiding tte shoulder for now and keeping things generally light
Repeating the last 5’s session where I missed the last rep. No misses today. The first 3 on 135 were grand but the legs definitely started to feel weak on the last 2. Happy enough all the same
light shoulder pressing SS lat pulldown
Seated row SS with tricep extensions
Shrugs
145kg x 5
165kg x 3
185kg x 1
5kg increase on all rounds. My body wasn’t firing on all cylinders today so I’m happy enough to have got through these
120kg x 3
The easiest 140 x 3 in a while. Definitely had 5 in me. Shouider flexability seems to be at an all time high which is strange considering my shoulder issues of late.
deadlift
160kg x 5
Can’t find anything in the boards search engine of me doing 160 x 5 they were surprisingly handy
Tipping along at light shoulder/back work. Might start light benching next week.
Today was a squat deload.
I had forgotten to do a deload on deadlift until today.
did squats yesterday. I had zero strength. I usually find this coming off a deload. Today I did some upper body stuff
180kg x 1.5
Wishful thinking. I always feel weaker coming off a deload. May ease back into it
worked up to 140 x 3 squat. Feeling good again.
Bench press
Worked up to 60kg x 5. All slow eccentric. I think I’ll climb back up through the weight doing slow eccentric. No pain
accessories
young lad has started BJJ. Watching him is giving me a hunger for it again. Half thinking of giving it a go. Started neck training the other morning. 16.5” neck.
