Deload continues.

Alas, my shoulder/arm issues flared up. A bit on the arms, but really in the shoulders. It makes it clear this is a shoulder/upper back problem.

And I know what’s a primary driver — posture.

Day job has been unrelenting and I’m not in the happiest of moods. As a result, I find myself slouching a lot. Of course I know this contributes to the problems, but you’re not always thinking about strict posture when you’re day isn’t going well. It’s just crazy tho how a few days of bad posture throws everything off for me. Sigh. I think I’ll pull out my Thompson/Spud Bowtie and see how it helps me out here.

Anyways… it didn’t affect benching too much. Used the nice powerlifting equipment again, which was a joy. Worked up to a reasonable single. Kept everything else pretty light and easy.

I was doing pulldowns, but then when I went for my second set saw some other people had taken over the pulldown stations. I didn’t feel like bothering with it, so I just went to a bar and did 3 pullups (each set). It was nice to see I could do them so easily, but it cost me a bit — the second set irritated my arms and shoulders more. Ugh. So, pulldowns it remains. It’s one downside to supersetting — I don’t like “reserving” all the equipments, but then you run into situations like this (and yeah I could work in in theory, but I’ve tried that a couple times with these folks and I think I scare them) 😉

Anyways, all good. I’ve been over-exaggerating my posture since I left the gym and things are feeling better. Crazy.

5/3/1 (3rd cycle, anchor, 3/5/1, PR, Jokers, FSL; modified for knee rehab)

• Bench Press
  • bar x 5
  • 105 x 5
  • 135 x 5
  • 165 x 3
  • 195 x 3
  • 225 x 2
  • 240 x 1
  • 135 x 20
• Bent-over Lateral Raises (superset with bench warm-up sets)
  • 20e x 10
  • 20e x 10
  • 20e x 10
  • 20e x 10
• Neutral-Grip Pulldowns (superset with bench work sets)
  • 145 x 12
  • 3 pullups
  • 3 pullups
• DB Rows (superset with the last bench AMRAP set)
  • 70 x 10e
• Rope Handle Pushdowns
  • 100 x 20
• Cross-body alternating Hammer Curls (superset with pushdowns)
  • 35e x 10e
• Stationary Bike
  • 10 min