Thats about the same area where my pain is. And it likes to alternate shoulders once one side feels good the other gives me trouble. Rolling a tennis ball and digging it into the top of my bicep definitely makes it feel better but only figured that out about 2-3 days ago so I’m hoping itll take care of it. I was not too happy with the speed on the max. 315 flew up and 345 moved fast but with two good shoulders I know ill break the 400 barrier soon.
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Worked up to a max squat today and was kind of surprised. Posted here I wanted 530, I loaded 535 and it moved well enough that my buddy told me to load a little more. I personally would have called it at that. Ended with a 545 single, only down side is I tweaked my back a little on the first back off set so decided to skip the other sets. Did some pulling to prep for next week and since my back is fairly straight up and belt was on the part that had some discomfort it felt ok just had to be easy on lock out. I actually was surprised with this as well considering the effort I put into squat I technically pulled a new 3rm.
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A few days working my bicep with a tennis ball and it seems to be helping. Not as much pain today. Did some speed work on bench followed but close grip and some flat db press. Getting more volume in
Bench
135x10, 135x10, 205x10, 255x5, 290 for 10 sets of 2 about 40 seconds rest between sets.
Close grip
135x10, 185x10, 235x10, 275 for 4 sets of 5
db press
100s 2x15, 2x12, x10, x9- the pump from this killed me.
I was a bit light today 191 but think I’m starting to see some gains from the body weight even though I’m only about 3-4lbs heavier than i’ve been in the last 2 years.
Did some upper back work since I tweaked my lower back a bit on monday but it seems like it should be fairly good for friday when I have speed work on squats with 405 and 495 on deads. I’m looking forward to testing my deadlift max this monday if everything goes smooth I’ll be making a 40lb pr attempt after hitting a 15lb pr so basically will be throwing 25 more lbs on that.
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Today was just some extra bench wanted to go heavy but also get more volume in. Did heavy bench followed by a couple sets of db press. And just some rolling out my hamstrings with a lacrosse ball.
Bench
135x10, 185x8, 235x5, 285x3, 335x2, 360x2
db press
75s x10, 100s x22, 100s x18
Posted my video of my max out on squat 545 for a single and following that up with 640x3 on deadlift.
glad today was my speed day for squats and the lightest one too. Wasn’t sure how my back would hold up after I tweaked it monday. I used my deadlift belt which sits lower, hated the feel but kept my back feeling good. Weights didn’t move as fast as I’d like but itll move faster next time. Deadlifts moved well though. I have off monday so it works out since that Will be my deadlift test day.
Squats
135x10,10,8, 225x8, 315x3, 365x1, 405 for 10 sets of 2 about 40 seconds between sets.
Deadlift
135x10, 225x6, 315x3, 405x3, 495 for 6 singles
Did some chest today started with close grip bench for a max with 5lb all time pr for me on that and probably had another 5lb on top of that. Then did some bench against bands, incline db press and some other small stuff
Close grip bench
135x10, 205x8, 255x2, 315x1, 355x1, 285 for 3 sets of 5.
Bench plus bands +50lbs at lock out
135x10, 185x10, 235x5, 265x5, 235x5
incline db press
75s x10, 100s x10,10,10
Worked up to a max deadlift today. Close to 700 but just out of reach so far. Weighed in a bit light only 190 today. Going to put up a video tomorrow, but weights moved good pulled 675 for a 15lb pr then loaded 685. Was so close, it was a terrible rep that dipped but still wanted it and fell back at the top just short of locking it. Then just hit some safety bar squats up to 355x6
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Video is up of my 675 pull and falling with 685. hit some bench today speed work. I changed a few things to help save my shoulders cause everything seems to screw them up. I’m not expecting much if any improvement in weight but should new pain free again.
Bench
135x10, 205x10, 275x4, 310 for 8 sets of 2 about 40 seconds between sets.
Db press
75s x10, 100s x10, 125s x10
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Did some back work today. Had problems with both my trucks so didn’t have time to get a good session in.
Took it easy on bench today to let my shoulder heal up. Saw my chiropractor about it and that definitely made a difference so hope I can get thfay on track so I can finally break the 405 mark
Did speed squats and deads but weight bumped up due to the new 545 and 675 max. Definitely felt it and it dud not move as fast as I’d like but will move better next time around
Squat
135x10, 225x8, 315x3, 385x3, 435 for 8 sets of 2 about 40 seconds between sets.
Deads
135x8, 225x8, 315x3, 405x3, 505 for 6 singles about 40 seconds between singles.
Leg press all 8 reps at 2,4,6,8,10-( plates per side)
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Worked up to a max on banded bench using a slightly closer grip and touching a bit lower on my chest.
Banded bench(+50lbs)
135x10, 135x10, 185x5, 225x5, 275x2, 315x1, 345x1, 275 for 3 sets of 5.
Db press
75s x30, 105s x15, 105s x12.
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Took today off to sit around and eat. All I can say is shit if I really try I can slap on the weight, was up to 197 mid day. Goal is about 200 waking up for when I compete in sept then try for 210 the next year. This kind of weight sounds crazy to me i’ve never been over 189 until a few months ago.
Legs still had some soreness from friday. Today was max ssb, definitely a weak lift for me. 425 was a 20 lb best and it moved SLOW. Followed it up with deadlifts off 1.5" blocks ( plates). Was hard getting it to sit right and kept wanting to roll away from me but managed to keep control on my 3rd set with 615 and it felt good had 1-2 reps in the tank on the big set. Going to fix it for maxing next week and put a bumper 10 on them so itll probably be a 2.5" block.
Ssb
135x10, 225x6, 295x3, 365x1, 425x1 340 for 3 sets of 5
deadlift from 1.5" blocks
135x10, 225x6, 315x3, 405x3, 495x3, 585x3, 615x3, 615x4, 615x7.
Finished it up with some ghr and leg curls and extensions
Today wasn’t the best, messed around with bench positioning and think I figured out where I want it. It was my heaviest speed day at 6 doubles with 330 about 40 seconds between sets. Started off touching lower on the chest with my grip obout 3" total closer but by the last set felt that touching slightly higher than I started with the closer grip works best. But figuring all that out definitely took the speed out of the bench but I think I should be alright now.
Recorded some of it then my camera died but heres the list roughly
Bench
135x10, 205x10, 275x4, 330 for 6 sets of 2 about 40 seconds between sets.
Incline db
75s x15, 100s x12
flat db press
115s x12, 9- I think 95s x15
decline bench
135x10, 225x10, 275x5, 315x4
at this point my arms were pretty dead
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Just posted a video of yesterdays bench session. Hit some light back today nothing crazy. Kind of looking forward to friday I have my heaviest speed work on squat with 460-465 for 6 doubles.
Squats didn’t move as fast as I’d like but like the last bench day their both my heaviest dynamic days after new maxes so I’m expecting them to move better next time around.
Squats
135x10, 225x8, 315x3, 405x2, 465 for 6 sets of the about 40 seconds between sets.
Deadlifts
135x8, 225x6, 315x3, 405x3, 510 for 6 singles about 40 seconds between sets.
Back extensions
95x10, 145x10, 195x10, 245x8
rolled out my hamstring on a lacrosse ball.
Squats really killed me.
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Did max decline bench, shoulder is almost completely good but had to bring my grip in a bit which made it a lot harder to get my back involved.
As of lately my max on decline was 390 and I wanted to make some kind of increase even though I bumped the grip in. I managed 395 with just a bit extra so called it 400 for my back off sets but labeling 395 as my technical max for now. Did a little reverse band bench, incline db press, shoulder press, and close grip today also
Decline bench
135x10, 225x10, 295x4, 355x1, 395x1, 320 for 3 sets of 5.
reverse band bench (measured from different rack -30 at lock out -60 at chest)
135x10, 225x10, 295x10, 345x5, 370x3
Incline db press
75s x15, 90s x14
shoulder press
40s x10, 50s x10, 60s x10, 70s x10
Close grip bench
135x10, 225x14.
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Took it easy mostly today did push but not much stuff
Db press
75s x10, 105s x10, 125s x12
close grip paused bench
135x10, 205x13, 255x8, 295x3
a few light machine rows, lacrosse ball on the hamstrings and called it a day. Technically sunday is now a non lift day for me but if I’m feeling good I just wont kill myself that day.