Bench day

A bench day with Dave...Dave, thanks for making me bench even though I was being a baby about my shoulder!!  We did a few plateaus, and Dave did heavy 3x5 (inside to outside) while I did "heavy" holds as I couldn't handle close-grip or wide-grip bench.  185 is the most I've benched in a few months.  It didn't feel heavy at all, but I didn't want to push any it any further today while I'm still trying to recover.  We rounded out with some burn-outs, abs, and stretching:

Saturday	10/29/2011
Lift	Weight	Reps
Flat Bench	135	15
	145	12
	155	10
	185	8
	135	12
	135	12
	45	50
Bench holds	225	6
	225	6
	225	6
	225	6
	225	6
Bench burnout	45	100
	45	200
Abs	50	250
Full stretch 10 min	n/a	Y
Day's total		50035

Back and some other stuff

Friday	10/28/2011
Lift	Weight	Reps
Deadlift	137	12
	227	8
	317	4
	387	3
	437	1
(2 sets of 1)	472	2
Bent rows	137	20
	207	15
	207	15
	137	25
Tricep combo	60	110
	60	75
Abs	50	90
Neck front	45	15
	45	15
Neck back	45	15
	45	15
CoC 1.5	137	50
	137	50
Full stretch 10 min	n/a	Y
Day's total		56645

Squat day

I really cannot figure out what is wrong with my shoulder.  I can deadlift heavy, curl heavy, shrug heavy, etc, but have trouble behind the head and overhead.  As I squatted today, it didn't feel good holding the bar on my shoulder but as soon as I put the bar down, there was no throbbing, no residual pain, etc, so all I can think is that I have some sort of tendon inflammation in my upper arm.  I do, definitely, feel better than I did a month ago, so tendinitis is plausible.  Well, not a doctor, just a lifter, so without more, here is today's workout:

Warm-up squat without weight for two sets, butt-kicks

Combo sets squat with calves (x2) – 115x10, 135x10, 155x10

                                                                 185x10, 205x10, 225x10

                                                                 255x10

Curls – 75x15, 95x12, 115x10, 125x10, 135x10

Hanging stretch x 2, full shoulder stretches and rest of body

41,000

Bench day

I decided to go for a bench day today.  It felt ok...I did not go heavy, so hard to tell how I'm doing, but depending on my elbow placement, I felt it more/less in my shoulder.  Using a standard powerlifter grip and elbow placement, I felt it less than with a normal rep.  However, I found that going down and leaving about 3 inches between the bar and my chest was the best route with a normal grip.  I also worked in quite a bit of stretching and rounded out with some abs and calves:

Flat bench - 300 reps on 120
Calf raises - 50 reps on 120
Abs - 60 total reps of leg raises to perpendicular
Stretch - 10 minutes (including two x one minute sets of hangers)

51,000 lbs

I may have to bench again tomorrow with the people I train, so I didn't want to wear myself out completely, and should be good for a similar lift tomorrow.

Back from the flu!

After a long week of dehydration from a day of the stomach flu, I got in a really good lift today.  My shoulder doesn't feel any better, but I forced a little bit of time with the weight on my back and also got in a great stretch.  Today's workout:

Bench - 400 reps on bar
Curls - 50 reps on 25s, 20 reps on 75 w/ curl bar
CoC - 120 reps on "T"
Abs - 250 total reps (various)
Deadlift - warmups, then 3 work sets on 375
Squat/Calf superset for 60 reps on 120
Full stretch

Only one lift this week

I seem to always have something getting in the way of my training regimen.  This week, in addition to my annoying shoulder, the whole family came down with the stomach flu!  I've only managed one lift this week:

Deadlift
5 warm-up sets building up to 315
4 work sets on 375
Cooldown set

Curls
Reverse pyramid on 75 from 10 to 1 and back again

200 reps of abs, and some stretching

I'm hoping to pull it together by tomorrow as I'm really falling behind on my goals, now.

Bench day with the boys

I'm still not able to bench (more than plates), so I helped spot for the younger guys that like to lift with me, today, from the neighborhood, then got in a bit of a lift of my own:

Bench 55, 65, 75, 85, 95 all for 30 reps; 115 x 15, 125 x 10
Curls w/ straight bar for 100 reps
DB curls 25 for 75 reps
Shoulder raises (front and lat) light just for movement
Skiers 25 x 25 (2 sets), 35 x 25
Full stretch

33,000 lbs

Another light day

I've continued to nurse my shoulder focusing a lot of my lifts on really basic movements and stretching trying to get some strength back.  In addition, today I worked on the following:

DB curls 25s x 60 reps
Deadlift 135 lbs x 50 reps
Bench (light) x 250 reps
Captains of Crush - T (close and hold), 1 (close and hold), 1.5 (close and hold), 2.5 (5 partials)
Full body lifts on just the curl bar x 200 reps
More stretching

I'm  also planning to go on a run  later to stay on top of my mileage since I can't lift much!

Thanks for reading!

Ongoing rehab

My aching old self has continued down the path of light lifting in the hopes of feeling better.  It seems to be working...so I'll stick to it for the time being until I'm able to lift again, for real!

Over the past two days I've stayed below 100 lbs on everything I did and focused on reps, correct movements and stretching:

Bench x 550 reps
Curls x 200 reps
Shrugs x 100 reps
Bent rows x 120 reps
CoC (trainer) x 100 reps
Triceps (Ski) x 60 reps
Abs x 60 reps
Shoulder raises (front/lat) x 180 reps

I also got in some light cardio over the weekend.  Onward, to a healthy shoulder!