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
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.
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
Deadlift
140kg x 3
150kg x 3
170kg x 3
Finally back to feeling strong at deadlifting.
GHD X 3 x 8
Leg curls
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.
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.
I’ll give it a go and see how it feels
Jaysus. You just have palms facing you instead of away from you. Doing that doesn't make your thumb magically disappear
never heard of it. Sounds like a suicide grip x 1000
The real skullcrushers
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.
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 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.
Might be time to drop benching for a bit.
Bench press
80kg x 3
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
130kg x 5
140kg x 5
All grand. No belt.
Leg curls x 1,000,000
85kg x 3
90kg x 3
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
120kg x 3
125kg x 3
Very last rep rolled up and went from low bar to high bar. leg extensions
75kg x 5
80kg x 5
85kg x 4
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
Shrugs
160kg x 1
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.
Hack squat 100kg x 3 x 8
GHD X 3 x 6
Leg curls x lots
95kg x 1
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
squat
100kg x 3
130kg x 1
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
Leg extensions
bench press 75kg x 3
Vertical row
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.
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.
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.
87.5kg x 3
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.
100kg x 5
130kg x 2
150kg x 1
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.
Bench Press
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
Testing the waters. 130 was slow but pain free.
Bulgarian split squats
leg extensions
100kg x 8
Back still not right. Nearly there
Slow eccentric painful leg curls 5 sets
