Author Topic: Rebuilding one day at a time  (Read 192470 times)

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #585 on: May 14, 2015, 02:18:49 PM »
Thursday May 14, 2015

531 Cycle 3, week 2
3+ week

BP
BBx20
95x10
115x5
140x5
170x3
195x3
225x3
250x6 <--pr, yea! messed my right shoulder up, boo!

SS DB OHP/DB rows
45x5x10/65x4x10

Lat pulldown
160x2x6

BTN Tri DB press
60x2x10

Tri pushdowns
70x15,12

Messed my right shoulder up on bench today  :( Warmed up extra good. Weights felt okay all the way up to 250. Last rep at 250 something didn't feel right when pressing up. Hurts like hell on the front part of the delt. I did the BB shoulder presses but before I even attempted them I tried them out with light weight to see how it was. It was fine for pressing up but anything involving the right front delt, especially any lateral movement up and inward, feels off.
Luckily squats are tomorrow and no other arm/shoulder type stuff until Monday. I'll have to reassess whether I'll be doing any bench next week (heavy 1+ week).
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline Get-n-fit

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Re: Rebuilding one day at a time
« Reply #586 on: May 14, 2015, 02:35:34 PM »
sounds like you have a little anterior impingement going on. If it bothers you next week, try DB and see if that helps a little.
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Lift light, until you can lift right
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Offline sakustoms

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Re: Rebuilding one day at a time
« Reply #587 on: May 14, 2015, 02:36:42 PM »
Looks like a good day still. I did the same thing to my right shoulder flat benching on Tuesday.  >:(
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #588 on: May 14, 2015, 04:00:39 PM »
sounds like you have a little anterior impingement going on. If it bothers you next week, try DB and see if that helps a little.

I think I'm going to try the DB's as a lighter weight and see if I can't rehab it a bit.

Looks like a good day still. I did the same thing to my right shoulder flat benching on Tuesday.  >:(

I was happy and upset. Happy I got the reps at that weight and upset my shoulder started hurting.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #589 on: May 15, 2015, 01:13:03 PM »
No lifting today.
Shoulder is worse than I thought and I can't even lift a 25lb weight to load the bar  :(
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #590 on: May 20, 2015, 09:18:23 AM »
Tuesday May 19, 2015

DL (no 531)

95x10
135x5
175x5
205x3
235x5
275x3
295x3

225x5x5

DB rows
70x3x10

So, forgot my sheet when I went to the gym last night. Nice gym, $25 for a 3 day pass. Lots of squat rack and other heavy equipment. A couple really big guys working out.  First time on a DL platform, which was nice, but am not a fan of the bumper plates that had to be used on it.
Was hesitant at first because of my right shoulder but after the first warm up set realized it wasn't impacting my shoulder at all and proceeded to knock out a bunch of sets. Oddly enough all three squat racks were being used and I wanted to hit the back deck of the hotel (it's on the ocean) so I decided to do 5x5 DL for extra work. Felt good. Finished with 3 sets of 10 at 70 for one arm DB rows.
Headed back to the hotel, showered and enjoyed the rest of the evening watching the sun go down on the Atlantic.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #591 on: May 26, 2015, 02:03:00 PM »
Tuesday May 26, 2015

Deads
135x10
185x5
225x3
260x3
285x3
315x3,2,1
250x3x5

That's all.  Amazing when you think about the amount of weight we move in a short time. 10225lbs moved in 40 minutes. Not a lot compared to some but still a good showing.
With my shoulder the way it is right now I'm just kind of winging it in the gym. Not specifically 531 right now but am following the pattern somewhat.
Get my PT evaluation for my shoulder on Friday. Based on that will determine if a MRI is warranted or just rehab.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline djwolford

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Re: Rebuilding one day at a time
« Reply #592 on: May 26, 2015, 05:02:41 PM »
Not a bad dead session at all. Hope the shoulder is nothing major.
Bulking to 225, Eating PWO straight from the tub, squatting, milk guzzling, beer chugging, Tide lovin' banana of peace.

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #593 on: May 26, 2015, 05:05:33 PM »
Not a bad dead session at all. Hope the shoulder is nothing major.

Felt like a good session.
I hope I just strained something instead of tearing anything but I'll know in a week or so.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline sakustoms

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Re: Rebuilding one day at a time
« Reply #594 on: May 27, 2015, 07:04:33 AM »
Looks like a good DL session to me. I haven't DL'd in some time now. I really need to get back to it.

Hope everything works out ok with the shoulder.
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #595 on: May 27, 2015, 07:56:10 AM »
Looks like a good DL session to me. I haven't DL'd in some time now. I really need to get back to it.

Hope everything works out ok with the shoulder.

thanks Eric.

DL is fast becoming my favorite lift. And….I'm feeling the DL session today….who boy am I beat.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline steve wright2

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Re: Rebuilding one day at a time
« Reply #596 on: May 27, 2015, 10:08:04 AM »
fine looking couple of deadlift sessions Piperdown

sorry to read about the shoulder issues and hope that clears up quickly for you
nice work with the Bench PR

recently experienced a similar thing (with a lot less weight obviously) and have been working on a variety of rehab exercises and getting better as a result

I have spent a couple of week or so working through the below exercises on most gym sessions and have found they have really helped me

https://www.youtube.com/watch?v=x9bvVGFYl-8

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #597 on: May 27, 2015, 02:09:02 PM »
fine looking couple of deadlift sessions Piperdown

sorry to read about the shoulder issues and hope that clears up quickly for you
nice work with the Bench PR

recently experienced a similar thing (with a lot less weight obviously) and have been working on a variety of rehab exercises and getting better as a result

I have spent a couple of week or so working through the below exercises on most gym sessions and have found they have really helped me

https://www.youtube.com/watch?v=x9bvVGFYl-8

Thanks for stopping by Steve!
I appreciate the link and I'll definitely work through some of the rehab exercises.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #598 on: May 27, 2015, 02:16:32 PM »
Wednesday May 27, 2015

Another day in paradise.

Squats and seated rows
BWx10 - 100x15
BBx10 - 110x15
95x10 - 120x12
135x5 - 130x12
155x5 - 140x10
185x5 - 150x10
205x3 - 160x8
205x3 - 120x15
205x3 - 120x15
205x3 - 120x12

Forearms
Behind the back BB curls
95x20,25,25

Iso forearm curls across a bench
15x20,15,18
Reverse ones too
8x20,20,20

Added in one more set of forearm curls while standing
20x30,30,30

That's it for today. Going to try some light shoulder lifts and tri's tomorrow.

Forgot to mention that squats up to 185 were high bar squats and I switched over to low bar for the 205 sets.

 
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #599 on: May 28, 2015, 01:57:46 PM »
Thursday May 28, 2015

Testing out shoulders and tris

But....

First some light squats to get loosened up

BWx10
BBx10
95x10
135x10

Delt side raise
5x30
10x15
15x12,12,12,12

Face pulls
20x30
30x20
40x15,15,15,15

Skullcrushers
45x10 and done. Pain in front right shoulder trying to hold the bar steady

Front delt raise
8x10,15,15,15

Tri pressdowns with rope
30x20,20,23,15,15

Oddly enough, side raises, front raises and face pulls don't hurt the shoulder. It's when I'm pressing forward so when getting the bar into position for skullcrushers it hurt.
Shoulders and tri's are nice and pumped.
Getting an evaluation by the PT tomorrow afternoon.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr