Standing cable pull over - 20, 30, 35xAMRAP
Wide NG pull up (pause) - BWxAMRAPx3
Single arm DB zPress - 30x12x2, 45x6x2, 50, 60x6, 65x2x5
High incline DB press - 60x16, 70x11, 80x5x2
High pronated standing cable fly - 13, 10xAMRAPx2
High face pull - 5, 7.5xAMRAPx2
Bayesian curl - 20x15, 25x12
Decline NG DB tricep extension - 20x12, 22.5x8x2
One more workout before heading off to vacy for 2 weeks. Will be doing bodyweight exercises.
Decline NG DB tricep extension - 22.5x13, 25xAMRAPx2
1 arm machine preacher curl - 50x8, 65x6x2
Kneeling cable crunches - 70, 72.5, 75xAMRAP
I was describing my lifting situation to a physiotherapist and osteopath friend and they assume I’ve been lifting with bicep tendonitis for quite some time. As of today I will be reducing/removing overhead presses, vertical pulls, and back squat to see how I recover. Based on today’s workout everything felt stable and ‘balanced’. Also been doing cable crunches facing away from the machine which stretches my triceps at the same time.
Legs
Front squat - BAR, 95, 135, 185, 240x4x6
Front squat (pause) - 275x1x4
Lying leg press (high/wide/noBase) - 90, 180, 270, 360, 450x10, 540x12x2
DB SL - 35, 60, 85x8, 95x12x4
Standing high jump - BWx6lvlx3, BWx7lvlx3, BWx8failx4
Great workout. Got my shoulders tapped today and the RMT and osteopatist i’m seeing thinks my shoulder issues are originating from a misalignment/shift in my hips. They’re trying to get me to correct that first. Gym got a high jump platform which I will be using regularly to prime CNS/train explosiveness/for fun.
Shoulders/chest/arms
Single arm DB zPress - 25, 45, 55, 60x6, 65x3x4
Super set:
Incline DB chest supp row - 35xAMRAPx4
Low incline DB press - 55, 65x12x3
HS single arm row - 55, 80, 90x8
Decline NG DB tricep extension - 25x8-10x2
DB spider curl - 25, 30xAMRAP
Kneeling cable crunches - 62.5xAMRAPx3
zPresses felt really great today but I will be reducing the volume to only once every other upper body session. The tapping definitely made a difference on my left shoulder which felt more stable than my right today.
Legs
Stair Masters - 200cal 20 min
Front squat - BAR, 135x6x2, 225x6x6
Lying leg press (narrow/high/noBase) - 90, 180x12, 270, 360, 450, 540, 630x8
DB SL - 65x20, 100x12x3
Reverse glider lunge - BWx12
My RMT friend suggested I do daily reverse lunges to stretch my qauds and fix some imbalances. Will be starting with 12 reps and adding a rep each day for the next 30 days.
Workout felt awsome. Bicep tendonitis is not bothering as much and pushing movements feel a lot more stable with Fat Gripz. Have been doing 3 minute cold plunges post workouts, and daily Gua Sha around the bicep and shoulder area.