2013-04-26 training log

To paraphrase Mark Bell “Fuck you, and fuck your shoulder.”

Wendler 5/3/1 program, cycle 19, week 2

  • Work Set – Bench Press (working max: 240#)
    • 2x5x45 (warmup)
    • 1x5x95
    • 1x5x120
    • 1x3x145
    • 1x3x170 (work)
    • 1x3x195
    • 1x5x220
  • Assistance – Bench Press
    • 5 x 10 x 125
  • Assistance – DB Rows
    • 5 x 15 x 50
  • 100 rep JM presses and Face Pulls

My left shoulder was hurting… still hurts as I write this. Something in the joint area. It sucks. But, I press anyways. Why?

Just happened to see that before going to the gym.

It was discomfort, but not major pain. So, press on.

220 for 5? I’ll take it. I did 215 for 5 this time last cycle. It’s all good. In fact, apart from my shoulder, this felt really good.

I also read on the Cube Method Facebook Group, someone posted about foot placement while benching for tall guys, keeping your butt on the bench. There were some tips there that I tried. The biggest one? Go ahead and let your feet go out, be wide. But when you arch, instead of trying to plant the upper part of your butt on the bench, put the part of your butt where the hamstrings come in. Or as another guy put it, put your balls on the bench. The wording of cues can make all the difference. A subtle difference, a subtle approach, but it can suddenly make it all clear. So I tried it, and it helped a lot. I felt a lot more stable and more push-through with my legs. It will take time to get it, but so far it feels like the best approach towards solving that problem.

I also realized another problem… which might be the cause of my shoulder pain.

I ended up realizing that my bar path is not “riding on rails”. Rippetoe teaches to not look at the bar, but many powerlifters say to watch the bar. I’m going to start watching the bar more. It’s all good at the top, but as the bar approaches my chest — you know, out of visual perception — the bar was shifting to the right. I didn’t realize I was doing that until today, when I just happened to catch it. So between that and the shoulder stuff, I went lighter on the assistance benching, moved slower, and really watched my bar path. Yeah…. when I went straighter? It felt very different. I let myself do what felt normal, and I shifted. Wow… and when I went straight, suddenly some things felt very weak, but it explains some um… imbalance? power? drive? I don’t know how to describe it but it explains a lot.

So today was not only good from a pure physical standpoint, but a VERY enlightening one in other ways too.

And yes… fuck you and fuck your shoulder. 🙂

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