deload

deload pull i guess. just wanted to get some blood moving

2 sets super light lat pull downs with wide grip to warm up

neutral grip pull ups, 3 grips

12

12

1,2,3,3,3

45 degree back raises

50 reps

broceps

2x15x45

db rollers

1x30x30

GHR

1x10

deload upper

studied all day and was planning on skipping this week entirely to let the shoulder heal but i wanted to do something. turned out to be harder than anticipated

pushups

2x25

monster mini band pull aparts

2x25

monster mini front delts and lateral delts

10 each way

2 orange band tri extensions

2x25

shoulder and elbow is sore, not pleased

"DE" squats

front squat

8x2x285 to box

"DE deads" put ACE bottoms on

405x1

7x1x425

straps up

495x1 moved fast

2x miss at 585, not today haha

standing rope abs

3x20xstack

pull throughs

3x12xstack

bench assistance

yea nothing too cool

bench warm up

315x5

pushups

2x25

cable tris on the hard stack

15,15,10 (used elbow sleeves and wrist wraps-> super lame)

3 way shoulders

20x25lbs each way

25 pushups

donezo

deads

last day of pulling for the cycle

raw conventional

455x3, tweaked low back a little

add belt

2x3x455

bike handle lat pull downs

3x8

45 degree back raises and "reverse hypers"

2x20 each exercise back to back (4 sets total)

seated bike handle rows

3x8

ME bench

felt like a new man today

raw warm up

365x1

405x1

465x miss, felt like it was going to go, but not today

add katana

455x half rep

add 2 board

495x2

605x3

655x1

705x1 PR, big mile stone, time to work down the boards until its a full reality. had a treacherous 2 man hand off but it all worked out

remove shirt, add foam roller and elbow sleeves

405x5

db shoulders, 3 ways

20x25 each way

bw tri extensions

1x15

add 45

1x15

bw

15

"DE" squats

been feeling run down lately, but i wanted to get work in

"DE" front squats with harness to low box

315x2-> really difficult

5x2x275

add ACE bottoms: DE pulls

405x1

7x1x415

thats it, want to rest up tonight

accessory bench

since my shoulder sucks i decided to stay away from speed bench for a bit

planned on doing JMs, but that turned out to aggravate it too

bench warm up

to 315x1

JMs

185x10

bench

225x10

shoulder

3x20x25 -> one set each direction

rope tri extensions on heavy stack

4x15

seated face pulls

4x10

need this to feel better

deads

raw conventional

2x3x445

add belt

1x3x445

deads felt ok today, right leg didnt want to fire right so left did most the work

bent rows

225x6

2x6x285 at 90 degrees

1x6x285 at 45 degrees

lat pull downs

2x8xstack

GHR

2x15

side bends

2x15x110

ME bench

saw the sports med doc yesterday about my shoulder. definite impingement going on, but he wants to check to see if the joint has osteolysis. Xrays to follow. I got a prescription for naprosyn which is stronger alieve so ill start that tomorrow. took 800 mg of ibuprofen before the gym today. trained at home and solo so i got creative and tried to work around the shoulder issue some.

ME floor press with big ass chain on each side: chain was anywhere from 40-60 lbs a piece
2x5x225
1x3x275
1x3x315
1x3x365-> little more of a grinder but it was potentially pretty heavy at the top
took off chains
1x10x315

db shoulders 3 ways
3x20x25lbs

vbar tri extensions
3x6xstack
1x10x110

"DE" squats

wanted to get back to something resembling westside

DE squats

raw to low box

315x3

405x1-> very easy, took some motrin this morning for my shoulder, but interestingly enough it helped my hip issue as well. I dont think its a weakness necessarily I think its an inflammatory process because my knee didnt cave at all today

add briefs

2x3x495 pretty high so i went heavier

2x3x585-> all easy and honestly got to about 1-2" above parallel which is improvement

DE deads in briefs

8x1x405 sumo

2x1x405 conventional

GHR

2x15

orange band looped around knees, bodyweight free squats

2x10 with a slight pause at the bottom

side bends with doubled orange band just so i can say i did abs

2x10-15?

DE bench

DE bench against short minis

6x3x265

close grip off foam + half foam

365x5

425x10

laying down tri extensions

3x10

seated face pulls

3x10

deads

back at it

conventional raw deads

435x3 no belt

435x3 with belt

add AC bottoms, sumo

455x2

475x2 hips are not used to the wide stance anymore

bent over rows

225x6

275x6

275x6

275x6-> did these at about 45 degrees, again the hip was displeased

weighted pullups, narrow grips

3x8x45

abs

2x15 leg raises

box jumps

1x8

ME floor press

floor press

365x2

add sleeves

405x1

445x1 PR, ass was up but whatever

355x10 PR

standing barbell military

135x5-> shoulder started to act up

incline db

2x15x100

shoulder traction

face pulls

2x15

rope tri extenions

3x15

deload squat

raw squat

315x5

405x1

dimels

135x15 conventional

135x15 sumo

shoulder traction

long jump the length of the basketball court X 2

hanging leg raises

2x15

deload bench

3x10x275 with 3 different grips

shoulders

20 pound db rear delt, anterior, medial all for 20 reps each

bw tri exctensions

2x15

deload deads

skipped deload ME bench this weekend due to traveling and my shoulder still feeling bad

started with "safety squat bar squats" using some bands as handles

225x5

315x5

deads

sumo: 225x5,5

conventional: 225x5

315x5 sumo and conventional

45 degree back raises

50 reps

pull/chin ups

2x15

seated rows with long handles

3x10