2015-09-25 training log

A little good. A little bad.

Overall, the session went well. Still adjusting and feeling things out on this new program, but all in all good.

Feels good to be pressing again. It’s the hardest thing for me to progress on, but I do like doing it. But I had to call numerous audibles today because — shoulder.

No question the Advil and back-sleeping are helping, because I just don’t feel the pains as much any more. Plus I’m doing some good shoulder stretching, rotator cuff help, and so on, and those can’t be hurting. But with the pain gone, I feel everything more, and things don’t always feel good. 🙂 Still, I hope with inflammation going down that the body can focus on healing up and not just battling the inflammation.

But it was odd and painful at a few points. The upright rows didn’t feel exactly comfortable on my right shoulder. Then the JM Presses — as soon as I unracked, my left shoulder complained loudly. I actually thought about not doing any more JM’s but stuck with it so I could try to diagnose what went wrong. Thankfully no more issues, but still…. But because of it I didn’t do the extensions, instead going for rope-pushdowns. But those even caused some weird shoulder binding at the bottom of the movement (as I’d try to squeeze-hold at the end).

So… I suspect I’ll keep this groove but perhaps update the weights a bit. Like on the pressdowns I bet I could go lighter but really work the movement more, like maybe a 2-1-4-0 type of tempo, ensuring that hard squeeze/hold at the peak of the contraction. Basically I want to ensure the shoulder HEALS, so if adjustments to lighter weights, more reps, and other intensity-increasing techniques is what I have to do, then so be it.

That said, one thing I also did was remove the face pulls. Instead I did something I hadn’t tried before: the reverse flies on the pec fly machine. The other day when doing the rotator cuff work I had just put my arms out to the side, parallel to the ground, and was “open and closing” my chest. Man, that felt awesome and really moved some things that needed it, shoulder-wise. So I thought why not try doing those sorts of machine flies? Bent-over lat raises always irritated me, so if these hit the rear delts and also maybe help on the shoulder, why not? Man, that was good — I was able to forget about other muscles (e.g. I didn’t grab the handles — just braced my hands against them so the movement was all generated from contracting my delts and upper back), and it seemed good.

So really, apart from the shoulder weirdness — which I need to keep an eye on — I feel good about how today went. Some adjustments will be made, but overall, good.

  • Press Behind the Neck
    • bar x 5
    • bar x 5
    • 65 x 5
    • 85 x 5
    • 95 x 8
    • 95 x 8
    • 95 x 8
    • 95 x 8
  • Wide-grip Upright Rows
    • 90 x 10
    • 90 x 10
    • 90 x 9
    • 90 x 7
  • Lateral Raises
    • 20e x 10
    • 20e x 10
    • 20e x 8
  • Machine Reverse Flies
    • 30 x 12
    • 30 x 12
    • 30 x 10
    • 30 x 10
  • JM Press
    • 115 x 8
    • 115 x 8
    • 115 x 8
  • Rope Pressdowns
    • 35 x 20
    • 35 x 15
    • 35 x 14
    • 35 x 13

Join the discussion!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s