Shoulderok swings - 19 lbs x 10 per side x 3 sets
Bulgarian split squats w/ yoke bar - 182x10 per side x 2 sets
Conventional deadlift with belt and (used straps for the set of 10) - 515x1 x 2 sets, 515x10 (touch and go), 515x1, 535x1, 555x1
Ab wheel - 2 sets of 10
Very close grip bench (index fingers on the border of the smooth section) - 335x10 (PR), 10, 9
That's all I had time for today
Standing behind the neck press - 155x10, 160x10, 165x10
Hip medley - + 10 lb ankle weights x 12 per movement x 3 sets
Weighted parallel grip chins - bw x 6, + 70x7, +45x8, +20x9
Overhead triceps extensions - 50 lbs x 3 sets of 20-25
Barbell curls - 45x10, 45x10, 65x10, 75x10, 85x10, 95x10, 105x6, 115x6, 125x3, 130x3, 135x3, 95x13
Superset with band pushdowns - 20-30 per side x 3 sets
Bench (touch and go) - 355x10 (new 10RM, previous best was 345) ... That's all I did today. I felt pretty beat up and decided to just do one heavy top set rather than a full work out.
Worked out at the UC gym today
Bench (touch and go) - worked up to 405x5 (new 5RM, previous best was 405x4 and 385x5), 425x3 (previous best 415x3 but paused), 315x15 (previous best was 14 reps)
Bench (paused all reps) - 355x2, 375x2, 395x2, 405x2, 415x2, 425x2
Mace swings with Shoulderok - 22lbs x 10 per side x 3 sets
Parallel grip chins - +75x6, +50x7, +25x12, bw only x 15
Overhead rope extensions - 60 x 20, 18, 20
Straight bar curls - 75x10, 95x10, 115x10
Bulgarian split squat with yoke bar - 202x10 per side x 3 sets
Conventional deadlift (touch and go, with belt and straps) - 535x10 (new 10RM)
Bench (touch and go) - 365x10 (new 10RM, should note that I bounced some of the reps more than usual)
Paused bench - 395x1, 415x1, 430x2
Bench (touch and go) - 385x8 (new 8RM, previous best was 385x5 from 2012 I think)
Paused bench - 405x1, 405x2, 415x2, 425x2, 435x2, 440x2 (new 2RM, I thought this was my old PR but I checked and in fact it was 435x2)
Hip medley - 3 sets of 20 per movement with 10 lb ankle weight
Weighted chins - bw + 80x6, +50x8, +25x13, bw only x 16
Ab wheel - 2 sets of 12
Bench (touch and go) - 405x7 (new 7RM, previous best was 405x5)
Bench (paused) - 415x2, 430x2, 440x2 (tied PR), 445x2 (new 2RM)
Shoulderok swings - 22 lbs x 10, 10, 20 per side
Tri rope extensions - 65x20x3 sets
Reverse curls - 75x10x3 sets
Regular straight bar curls - 75x20, 10
I did a couple mobility exercises Bruce recommended before training today and was able to squat pain free. There was still an off feeling in my hip but so far it's much better than the last time I tried to squat a few weeks ago.
Shoulderok swings for warm up - 3 sets of 10 per side with 22 lbs
Squat - worked up to 315x10 with belt
Conventional deadlift (with belt and straps, touch and go) - 555x1x2 singles, then 555x10 (new 10 RM)
Finished with hip medley and ab wheel
My right pec/anterior deltoid area is a bit tight. It has been a minor annoyance the last few training session but I felt it more today. I decided to just do one top set on paused bench, worked up to 450x2 for a new 2RM. I actually attempted a triple but got stuck about half way up and decided it was better to just lay it back down on the safties rather than try to flare out my elbows work my way out of the sticking point. It doesn't feel like I made it any worse. I may have to switch to close grip bench for a while if that's easier on whatever it is that's unhappy at the moment.
BW 236* according to my bathroom scale. I have been suspecting that it's not calibrated correctly (I think I'm closer to 230) which is why I haven't been posting my weight recently, but for now I'll just go with this until I either get a new scale or weigh myself at school to check the calibration.
My right pec is feeling the same. I tried some warm ups close grip but that actually felt worse, and wider grip felt better. I ended up doing my work sets today with middle finger on the ring, whereas before I was doing pinky on the ring. I'm not sure what's up but it doesn't really feel worse after pressing so at this point I don't think it makes sense for me to back off training too much. I will try smashing the area with a lacrosse ball and see if that helps.
Bench (paused) - worked up to 455x2 (new 2 RM),
470x1 (PR, previous best was 465 on Jan 25 2015),
480x1 (PR, new 1RM). Sammy said it looked like I lowered the weight kinda slowly and on the way up slowed down a bit in the middle, but otherwise it was a pretty good rep. The sensation in my pec makes me hesitant about lowering the weight any faster. It's not that I think lowering it faster would hurt it, but that my body just won't let me do it. I feel like if I could fix that I could waste less energy lowering it and be good for a bit more weight.
Did a few back of sets, 405x3x3 sets
Did lots of hip mobility stuff today, including smashing my adductors near the attachment with the pelvis with a kettlebell.
BW 235 on home scale
Bench (paused) - worked up to 460x2 (new 2RM)
485x1 PR ... my pec felt a bit better today and I was able to lower the weight faster. My butt came off the bench a little during the press but I think if I was able to get a liftoff I could set up tighter and avoid this.
SSB squats w/ belt - worked up to 322x10 ... I've been doing the hip mobilization techniques Bruce recommended as well a smashing my TFL and adductors with a softball. It seems to actually be helping quite a bit. One thing I noticed is that I have ZERO internal rotation of my hips. This is something that I'm going to try to address with tissue work in hopes that it will help my squat mobility. So far I've had no pain from my last two squat sessions.
Busy week, not much time to train.
Today did paused bench
Yesterday felt weak. I worked up to 460x1 on paused bench but my pec/shoulder wasn't feeling good.
After that I did conventional deadlift with belt and straps - 575x8
Pec feeling more irritated. I decided not to bench. I spent a lot of time doing mobility stuff for my hips.
Mace swings with Shoulderok - 22x10, 10, 20 per side
Parallel grip chins - bw only x 5, 5, +85x6, +60x7, +35x8, bw only x 16
Overhead rope extensions - 65x20x3 sets
I got a new EZ bar, don't know how much it weighs yet, but I added a 25 to each side and did regular curls - 20x, 15, 12
Then reverse curls - 10x3 sets
Mace swings - 22x15 per side
SSB squats - 232x5, 272x5, 322x5, 342x3 ... tweaked my right quad (VMO) slightly on the 3rd rep and decided to stop. On the plus side, my hip didn't bother me during the squats! Still doing lots of mobilization work.
Face pulls - 3 sets of 20
Ab wheel - 2 sets of 20