Author Topic: Greg's Lifting Journal  (Read 21885 times)

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #450 on: December 05, 2018, 12:33:50 PM »
6:02 am - Home

This morning I completed Baker BB Club Basic Barbell Wk101_B as follows:

Shoulder Rehab - Red micro bands

4" Block Pulls  4-135, 3-225, 2-275, 1-315, 1-365, 2-405 (2+)

SSB Squats  4-135, 3-165, 2-195, 1-215, 5x5 @ 240, 10-195

Weighted Hypers  3x10 @ 50 Pounds

Bodyweight: 215.4 Pounds (Down 6.8 pounds from 222.2 on 7/9)

Workout Duration: 0:51:03.85 h:mm:ss.ms (with 1:00 rest between sets)

Tough workout today.  There is no fool like a damn fool and that is me. :D  With my new shoulder band exercises my left shoulder had been feeling much better.  Given that, I added OHP back in to my workouts per this program.  Monday's Volume Press day was just too much for my shoulder, though, and it has been in bad pain ever since.  This impacted my block pulls today, so I only got the required 2 reps on my heaviest set and didn't push for any plus reps.  I also went with SSBs to take it easier on my shoulder there too.

I'm going to have to take out OHP again and substitute in incline/decline bench presses at various angles instead.

https://www.instagram.com/p/BrAnR9pgpBT/
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Offline Andrew

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Re: Greg's Lifting Journal
« Reply #451 on: December 07, 2018, 09:53:34 PM »
sorry to hear of the shoulder pain Greg. why do we do this to our selves?  :S

we got some kind of sickness  ;D
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Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #452 on: December 09, 2018, 11:16:40 AM »
sorry to hear of the shoulder pain Greg. why do we do this to our selves?  :S

we got some kind of sickness  ;D

That's definitely the truth Andy! :)  It's called the "Iron Bug".  Once it takes ahold of you I don't know that it ever leaves.

Seriously though I think the root of my problem is the damn OHP.  I'm going to eliminate it from my programming (again) and go back to substituting a mix of Incline and Decline Bench for it and I think I'll be back on the right track.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #453 on: December 09, 2018, 11:17:09 AM »
1:17 pm - Home
 
Friday afternoon I completed Baker BB Club Basic Barbell Wk101_C as follows:

Shoulder Rehab - Red micro bands

Decline Bench Press  5-45, 4-135, 3-175, 2-205, 3-225 (2+)

Bench Press Pin Presses  5-135, 3-185, 1-205, 5x3 @ 230

Superset:
Dips  3x5
DB French Press  3x10 @ 30

Bodyweight: 213.4 Pounds (Down 8.8 pounds from 222.2 on 7/9)

Workout Duration: 0:47:23.29 h:mm:ss.ms (with 1:00 rest between sets)

This workout was challenging because my left shoulder was still pretty balky at that point.  I only pushed my + set on Decline Bench by one rep to 3.  Also, on my Bench Press sets I did pin presses instead to avoid the pain point when I lowered the bar to my chest.

https://www.instagram.com/p/BrGg0QAgzi8/

*******************

12:42 pm - Home
 
Yesterday I completed STronger in 30 Days (Week 2) as follows:

Bench Press  5-45, 5-135, 3-155, 2-190, 1-225, 5-245, 3-245, 3x3 @ 235

Bench Press (Reactive SlingShot)  4x3 @ 250

Superset:
Incline DB BP  No sets here -- triceps and shoulder wouldn't cooperate
Incline Db Rows  3x10 @ 50

Superset:
Pushups  3x10
Rolling DB Extensions  3x10 @ 20

Superset:
Multi-Grip Chins  5x5
DB BOLR  5x8 @ 15

DB Hammer Curls  3x10 @ 30

Bodyweight: 213.4 Pounds (Down 8.8 pounds from 222.2 on 7/9)

Workout Duration: 1:22:29.85 h:mm:ss.ms (with 1:00 rest between sets)

A fairly good workout today.  My shoulder is starting to feel a little better.  This was my second bench day in a row, however, so I wasn't able to get 5x5 @ 245 as planned.  Instead I got one set of 5 there and then a set of 3.  I lowered the weight to 235 and did 3x3.  I'll just repeat this workout next week when my shoulder is stronger and I'm more healed up.  I'm just happy I was able to get some solid work in and seem to be on the mend.

https://www.instagram.com/p/BrJFE8vAa25/
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #454 on: December 10, 2018, 12:41:45 PM »
This morning I completed 531 Concurrent/BBM Strength Training (C34_1A) as follows:

Shoulder Rehab - Red micro bands

(Dynamic Effort Bench)
Decline Bison Bar BP  5-45, 3-135, 3-165,
         5x10 @ 155, 2x10 @ 145, 3x10 @ 135
Superset w/
DB BOLR  5x8 @ 10

Superset:
Incline DB BP  5-30, 4x8 @ 20
Multi-Grip Chins  7, 6, 5, 4, 4 (Recon Ron Wk. 2)

Superset:
Triceps Pressdowns  3x8 @ 70
Upright Rows  3x8 @ 95

Bodyweight: 212.0 Pounds (Down 10.2 pounds from 222.2 on 7/9)

Workout Duration: 0:47:01.73 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today!  I changed up my programming some and am stepping away from the Baker Barbell Club programming for the time being and am resuming use of the 531 Concurrent program.  I'm using the 531 plan for my Dynamic Effort Assistance and Accessory work.  I'm using the Barbell Medicine Strength Program V2 for the progression on my Max Effort lifts (Bench, Squats, and Deadlifts).

Today was a Dynamic Effort bench day.  The goal was to do 10x10 with 155 on decline bison bar bench.  After the first 5 sets I was feeling like I didn't have much left in the tank so I dropped down to 145 for 2x10 and then to 135 for 3x10.  By the end of that I had some major pumpage in the chest and tris going on.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #455 on: December 11, 2018, 02:24:57 PM »
9:36 am - Home

This morning I completed 531 Concurrent/BBM Strength Training (C34_1B) as follows:

Shoulder Rehab - Red micro bands

(Max Effort Deadlifts)
4" Block Pulls  3-155, 3-205, 3-245, 3-275, 3-315, 3-355, 5-385, 3-365

(Dynamic Effort Squats)
SSB Squats  3-45, 3-135, 8x3 @ 205

Superset:
Weighted Hypers  3x10 @ 50 Pounds
Decline Situps  3x10

Bodyweight: 212.8 Pounds (Down 9.4 pounds from 222.2 on 7/9)

Workout Duration: 0:54:51.73 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  I woke up with a very sore throat and called in sick to work.  I drank a shake and got some energy and then decided to give a workout a go to see how it felt.  The block pulls felt OK.  The BBM Program (week 1) works up to 3 sets of 5.  I did a set of 5 for the heaviest set and sets of 3 for the 2 lighter heavy sets.  This felt like what my body could handle.  The SSBs felt good up until set 6 when my left hammy started to bark a bit.  I pushed through that and then used the hypers to stretch out the hammies some.  I might try to do some yoga later to stretch things out more.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #456 on: December 13, 2018, 12:48:28 PM »
6:27pm - Untamed Strength

Last night I completed 531 Concurrent/BBM Strength Training (C34_1C) as follows:

(Max Effort Bench)
Bench Press  5-45, 3-135, 3-155, 2-185, 1-225, 3-265, 3-255, 3-250

CGBP  3x8 @ 185

Superset:
Chins  3x6
Shrugs  3x8 @ 225

Superset:
DB Hammer Curls  3x12 @ 20
DB BOLR  3x10 @ 10

Bodyweight: 211.0 Pounds (Down 11.2 pounds from 222.2 on 7/9)

Workout Duration: 0:47:42.76 h:mm:ss.ms (with 1:00 rest between sets)

Good workout at Untamed Strength last night.  My left shoulder has been really bugging me lately, to the point where it is super painful at night and very tough to sleep.  I think the OHP originally injured it and now Deadlifts are aggravating it.  I'm able to bench OK with it although I seem to lose some of my top-end strength.  Thus, even though the program called for sets of 5 for my top 3 sets I did sets of 3 to keep from causing more problems for the shoulder.

I really notice it on accessories such as Incline DB BP, triceps extensions, etc. so I'm taking it easy on those.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #457 on: December 14, 2018, 05:29:57 PM »
9:08am - Home

This morning I completed 531 Concurrent/BBM Strength Training (C34_1D) as follows:

(Max Effort)
Squats  3-45, 3-135, 3-155, 2-185, 1-205, 1-230, 3-265, 3-280, 3-270

Superset:
(Dynamic Effort)
4" Block Pull Sumo DL  3-135, 3-225, 5x2 @ 275

Tri-set:
Shoulder Horn Rehab  20-Red Bands, 15-2.5 pounds, 20-2.5 pounds
Hypers  3x15
Decline Situps  3x12

Bodyweight: 211.8 Pounds (Down 10.4 pounds from 222.2 on 7/9)

Workout Duration: 0:49:38.70 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  I was feeling a bit under the weather this morning but once I got going I felt better.  I figured out that deadlifts have been aggravating my shoulder injury.  I usually keep my left hand pronated and my right hand suppinated.  The pronated position seemed to be bugging the shoulder so I reversed my hands today and that felt much better.  It doesn't feel as natural that way but I might keep doing it for a while until my shoulder heals up.
« Last Edit: December 14, 2018, 05:31:28 PM by ptreyesgreg »
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #458 on: December 15, 2018, 05:29:15 PM »
9:43 am - Untamed Strength
 
Today I completed STronger in 30 Days (Week 1) as follows:

Bench Press  5-45, 5-135, 4-155, 3-185, 1-205, 4x6 @ 225

Bench Press (Reactive SlingShot)  3x3 @ 245

Superset:
Incline DB BP  3x8 @ 30
Incline Db Rows  8-50, 2x10 @ 50

Superset:
DB Tate Press  2x15 @ 15, 30-15
DB BOLR  2x15 @ 10, 20-10

Watson Bench Rows  7-90, 8-90, 9-90

Bodyweight: 210.8 Pounds (Down 11.4 pounds from 222.2 on 7/9)

Workout Duration: 0:46:33.82 h:mm:ss.ms (with 1:00 rest between sets)

With all of the shoulder issues I've been having lately, I decided to drop my max weight down and re-start this portion of my program again.  Now my 1RM is based on 305.  I hit all reps today and my shoulder felt OK so that was a win-win.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #459 on: December 17, 2018, 11:57:55 AM »
5:45am - Home

This morning I completed 531 Concurrent/BBM Strength Training (C34_2A) as follows:

Shoulder Rehab - Red micro bands

(Dynamic Effort Bench)
Decline Bison Bar BP  5-45, 3-135, 8x8 @ 150 Pounds

Superset:
Incline DB BP  4x10 @ 30 Pounds
Multi-Grip Chins  8, 6, 5, 5, 4 (Recon Ron Wk. 3)

Superset:
DB Tate Press  3x10 @ 20 Pounds
Shoulder Horn  3x15 @ 2.5 Pounds

Bodyweight: 212.4 Pounds (Down 9.8 pounds from 222.2 on 7/9)

Workout Duration: 0:38:10.61 h:mm:ss.ms (with 1:00 rest between sets)

Good dynamic bench day today.  The left shoulder feels like it's improving.  I got through today's 8x8 decline bench with very little shoulder discomfort.  For accessories, I focused on shoulder work and some chins.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #460 on: December 21, 2018, 05:16:36 PM »
6:32 pm - Untamed Strength

Tuesday evening I completed 531 Concurrent/BBM Strength Training (C34_2B) as follows:

(Max Effort Deadlifts)
Skipped

(Dynamic Effort Squats)
Squats  3-55, 3-145, 3-195, 8x3 @ 215

DB Shrugs  10-50

Bodyweight: 210.8 Pounds (Down 11.4 pounds from 222.2 on 7/9)

Workout Duration: 0:31:48.40 h:mm:ss.ms (with 1:00 rest between sets)

Fell behind with my workout log here.  Starting on Monday night my shoulder pain came back with a vengeance and was damn near unbearable.  I went ahead and decided to try going to Untamed Strength for my Max Effort Deads and Dynamic Effort Squats day on Tuesday anyway.  I was able to do the squats with just a little discomfort in my shoulder.  After that though I was in enough pain to give it a pass on deads.

Later that night when trying to go to sleep the pain came on something fierce.  At that point I realized I was dealing with nerve pain.  I did some Google searching the next day and found this:

https://embed.widencdn.net/img/veritas/yfoi9mpjtx/1200x630px/Adult-Spine-radiculopathy-c6-c7.png?u=at8tiu&use=d502n&k=c

The pain was mainly centered on that nerve in the middle rear of my left shoulder.  Every once in a while it radiates to my outer/middle deltoid and sometimes down to the middle finger.  It persisted through Wednesday and on Wednesday afternoon I was able to get in to see my massage therapist.  She did some trigger point release around my shoulder and neck and that brought immediate relief.  Unfortunately an hour or so after my appointment the pain came back.

Yesterday I got an appointment with a chiropractor and he said I had a pinch along that nerve around the C8 vertebrae.  He did some adjustments and I still had some pain, not nearly as bad though.  He said that should stick around for a few more days but should eventually disappear with ice and time.  Today at lunch it came back hard again so I went home and used some ice.

At this point I have no choice but to take a break, hopefully no more than a week, from lifting.  I still plan to run and I might have to play doing some SSB squats by ear.  That's really the first time I've had nerve pain like that (except for occasionally in my low back) and man it is terrible...I wouldn't wish that on an enemy. :D
« Last Edit: December 25, 2018, 09:45:22 AM by ptreyesgreg »
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #461 on: December 25, 2018, 04:45:02 PM »
11:30am - Home

This morning I completed 531 Concurrent/BBM Strength Training (C34_2A) as follows:

Shoulder Rehab - Red micro bands

(Dynamic Effort Bench)
BP  5-45, 3-135, 3-175, 8x3 @ 200 Pounds

Tri-set:
CGBP  3x5 @ 180
DB Hammer Curls  3x10 @ 20
DB Side Laterals  3x10 @ 10

Bodyweight: 212.4 Pounds (Down 9.8 pounds from 222.2 on 7/9)

Workout Duration: 0:37:41.16 h:mm:ss.ms (with 1:00 rest between sets)

Very good light Dynamic Bench day workout today.  It has been a full week since my last bench workout and my shoulder is starting to feel much better.  I've still got some sort of deep bruise feeling under my left shoulder blade but it didn't impact my workout at all so that was good.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #462 on: December 26, 2018, 09:42:11 PM »
11:05 am - Home

Today I completed 531 Concurrent/BBM Strength Training (C34_2B) as follows:

(Max Effort Deadlifts)
4" Block Pulls  3-155, 3-205, 3-245, 1-295, 1-335, 1-405, 5x3 @ 315

(Dynamic Effort Squats)
Squats  3-45, 3-135, 3-185, 8x3 @ 215

Superset:
Hypers  3x10 @ 50 pounds
Decline Situps  3x12

Bodyweight: 213.4 Pounds (Down 8.8 pounds from 222.2 on 7/9)

Workout Duration: 1:03:05.92 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  My shoulder help up pretty good during deadlifts today.  I'm still using the reverse of my usual mixed grip with my left hand suppinated and the right pronated.  It actually feels strong that way and my left shoulder feels much better with less pressure on it.  The SSB squats felt good and easy today...the weight is pretty light on those.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #463 on: December 27, 2018, 03:18:03 PM »
11:18 am - Home

Today I completed 531 Concurrent/BBM Strength Training (C34_2C) as follows:

(Max Effort Bench Press)
Bench Press  5-45, 3-135, 3-175, 3-200, 1-225, 3x2 @ 250

Superset:
Swiss Bar Bench Press  5x8 @ 135
BB Rows  5-115, 5-140, 5-160, 5-185, 5-205

Superset:
DB Hammer Curls  3x10 @ 20
DB Tate Press  3x12 @ 20

Bodyweight: 213.4 Pounds (Down 8.8 pounds from 222.2 on 7/9)

Workout Duration: 0:43:47.57 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  I went and had a chiropractic shoulder/upper back adjustment a few hours ago and my shoulder was still a little sore.  I was able to get some decent bench in though.  I was supposed to do 3x3 at my top weight but instead I did 3x2 and called it good.  Other than that I did some extra triceps work and some curls.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

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Re: Greg's Lifting Journal
« Reply #464 on: January 03, 2019, 08:26:30 AM »
8:50 am - Untamed Strength (12/29)

This morning I completed 531 Concurrent Strength Training (C34_2D) as follows:

(Dynamic Effort)
Deadlifts  2-135, 2-225, 5x2 @ 295

(Max Effort)
SSB Squats  5-65, 3-155, 3-185, 3-215, 1-245, 3x3 @ 275

45 Degree Hypers  3x12

Bodyweight: 215.4 Pounds (Down 6.8 pounds from 222.2 on 7/9)

Workout Duration: 0:53:08.33 h:mm:ss.ms (with 1:00 rest between sets)

https://www.instagram.com/p/Br-txpZg7dk/

*******************

6:25 am - Home (1/1)

This morning I completed 531 1000% Awesome (C34_1A) as follows:

SSB Squats  5-45, 3-150, 3-180, 5-195, 5-225, 5-255, 3x5 @ 195

Superset:
Bench Press  5-45, 5-140, 5-165, 5-185, 5x5 @ 205
BB Rows  5-120, 5-159, 5-165, 5-181, 5-206.5, 3x5 @ 159

Bodyweight: 215.6 Pounds (Down 6.6 pounds from 222.2 on 7/9)

Workout Duration: 0:54:59.21 h:mm:ss.ms (with 1:00 rest between sets)

https://www.instagram.com/p/BsGLTMNgxnG/

Fell behind a bit in here during the holidays and now getting caught up.  I had a couple of good workouts.  I've been playing a bit with my programming and will be going back to the 3 Day a Week 1000% Awesome 531 program.  Looking back on it, this has consistently been my best program with the least amount of overuse injuries.

Speaking of injuries I'm still fighting with my left shoulder.  I had another chiropractic adjustment on 12/29 and then another massage appointment yesterday before work.  The chiropractor said that I had a pinched nerve in my C7 vertebrae and this was causing pain with my infraspinatus.  The massage therapist confirmed that it appears I have a strained (hopefully not torn) infraspinatus which is the muscle/tendon near my left shoulder blade.  When she worked on it yesterday I had intense pain followed by some momentary relief.  She said I really need to lay off upper body work for 2 weeks to let it heal.  If I don't I run the risk of tearing it and/or developing scar tissue around it which would really make things worse long-term.  She said I should focus on my legs and abs (lol - I think she was taking a jab at me there since I have no visible abs :D ).  In any case I plan to do that.  I'll cobble together some sort of plan from my 531 Concurrent program that focuses on squats and abs for the next 2 weeks and then I'll resume my 1000% Awesome program.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/