Shouldering the Pain

     I'm still dealing with this crappy shoulder pain. It's annoying and it makes it difficult to train bench and really, any upper body. I didn't want to stop altogether though, so I did just enough to keep moving. I've also got notes here for Monday's squats. We skipped yesterday.

••••••••••

Monday 6/22

SQUATS:

Sumo:

95lb x10

Standard:

135lb x8

155lb x6

175lb x4

175lb x5

175lb x3

Front Squats:

Bar x10

65lb x10

95lb x5

45° LEG PRESS:

Sumo:

(4 Plates x10) 3x

Calf Raises:

(4 plates x10) 3x

SEATED HAMSTRING CURLS:

Forward Lean:

110lb x12

120lb x10

130lb x8

LEG EXTENSIONS:

100lb x12

120lb x10

130lb x8

Wednesday 6/24

BENCH:

3" Block:

Bar x15

95lb x13

115lb x9

(135lb x5) 3x

ROMAN CHAIR:

Leg Raises:

(x10) 2x

x8, x2

Knee Raises:

(x10) 3x

DECLINE SIT UPS:

Overhead KB:

(20lb x10) 3x

DEAD HANGS:

17 seconds

24 seconds

26 seconds

SEATED CHEST PRESS:

Single/Single/Double:

(Singles were done cross-body)

30lb x12 / x12 / x15

40lb x10 / x10 / x13

50lb x8 / x8 / x11

TRI. ROPE PULL-DOWNS:

30lb x10

40lb x5

45lb x5

••••••••••

     Squats went well on Monday. I thought I would be able to get 3 full sets of 5 at the 175lb, but alas, it 'twas not to be. I'll get it next week though, I can feel it. I switched up my foot position on the calf raises and ending up tweaking my muscle a bit, but it's feeling better.

     Today, the bench was less than stellar, but it's truly all I could muster. I used the empty bar to where in my ROM I had the most pain. It ended up, of course, at the very bottom so that's why I threw the 3" block on there. I can't say that it made it pain free, but it did lessen it quite a bit. Honestly, that tricep work at the end was just a throwaway set. I didn't feel like doing it, my shoulder was aching and I was over the whole thing, but Frank was doing them, so I did them.

I was going to tape my shoulder before we went tonight, but I forgot. I'm definitely taping it tomorrow morning though because it does seem to take some of the pressure off of it. 

     Other than that, things are just sort of meh. I'm at a bit of a low point, morale-wise. I feel like I'm just floundering and not making the progress that I want to. I can't believe I'm saying this, but I'd really like to go see a doctor to find out if my hormones are tanked or what. I've contacted my insurance company and they're supposedly going to help me find a doctor. Maybe if I could get the freaking hormones in check, my mood would get a boost as well. Here's hoping.

Shoulder Pain Whats Good For Pain GIFfrom Shoulder Pain GIFs

Don't Be a Sisyphus

     Just as I'm getting my knees and my SI joint back to where they should be, my damn shoulder blows a gasket. Always chasing my tail. Here's what I did over the past two days:

••••••••••

Tuesday 6/16

Bench:

Legless:

Bar x10 wide

Bar x10 narrow

Standard:

95lb x10 narrow - SHOULDER PAIN

135lb x3

135lb x1

*The pain was just too uncomfortable for me to keep going. 

FLOOR PRESS:

Bar x15

67lb x12

89lb x12

(111lb x6) 2x

111lb x5

*The floor presses didn't bother the shoulder as much. Still some discomfort, but not unbearable.

EZ BAR SKULL CRUSHERS:

I did my own little invention here. I call them my 3 part Tri Crushers. I start off with a triceps extension to the throat, then one to the nose, then one past my head into a pull over. All three movements count as one rep.

20lb x10

30lb x8

40lb x6

50lb x2

DB ROLLBACKS:

20lb x7

(20lb x10) 2x

ROMAN CHAIR:

Leg Raise:

(x10) 3x

Alternating Knee Raise:

(5 ea. side) 3x

HANGING WORK:

Knee Raise / Leg Raise:

(x3) 2x

SEATED FLY:

Single/Single/Double:

(60lb x12 / x12 / x12) 2x

*These were a bad idea but I got a couple sets in anyhow.

Wednesday 6/17

DEADS:

133lb x10

177lb x10

(221lb x6) 3x

DB ROWS:

Narrow:

25lb x10

30lb x10

40lb x10

Lat Sweep:

30lb x10

40lb x10

50lb x5

LAT PULLDOWN / HIGH ROW:

Narrow, Underhand / Wide:

85lb x10 / x8

90lb x8 / x5

95lb x6 / x3

••••••••••

     I kept today fairly straightforward because my energy was low. This is normally my rest day, but I'm trying to kick it up a notch. This shoulder thing is a total PITA and it was those damned high to low flys that did it. Curse them. I swear on the graves of all of my ancestors that I shall never fly like that again. I've got some KT tape on it and it feels ok but it's certainly not 100%. Tomorrow is normally overhead presses, but that's not happening for me. Frank may still press but I'll probably focus on bi's, tri's and core. All of those areas need help anyhow so it's just as well. 

     My back is fine, even my knees feel OK. As usual, I'm tired and not sleeping very well but not much I can do about that. Some nights are better than others and the shoulder pain certainly isn't helping any. 

     I swear, If Sisyphus wants to hang out I'd be game, we could probably relate really well. Maybe we could could just get together on the same hill and chat while we push our boulders.

Catching Up

     Today you get Presses from last week and squats from today. Let's get into it!

••••••••••

Thursday 6/11

OVERHEAD PRESS:

Strict:

45lb x15

67lb x8

77lb x4

Push:

77lb x1

87lb x8

99lb x3

109x1

*At this point, the pain in my SI joint was too much. I switched to the Swiss bar for shits & giggles.

Swiss:

106lb FAIL

87lb x3

SWISS BAR CURL/PRESS:

(The swiss bar weighs 42lb)

Bar x10 

52lb x10

62lb x7 strict/push

72lb x4 push

SWISS BAR TRI EXT.:

(Bar x12) 3x

SHOULDER ROTATION:

External:

(5lb x10) 3x

Internal:

10lb x12

(15lb x8) 2x

CABLE TRI KICKBACK:

15lb x10 Overhand

20lb x4 Overhand

15lb x5 Underhand

TRI PULLDOWN:

Straight Bar:

25lb x12

30lb x15

40lb x8

Monday 6/15

SQUATS:

Sumo:

95lb x10

95lb x4 - Needed a bathroom break lol

Standard:

115lb x10

135lb x10

155lb x6

135lb x8 (weird pop/crackle in rt knee, no pain)

Sumo:

65lb x10

SEATED LEG PRESS:

Sumo Stance / Inner Calf Raise:

(120lb x10 / x10) 3x

LEG EXTENSION / SPLIT SQUATS:

100lb x10 / Body Weight x10 ea.

110lb x10 / x10 ea.

120lb x10 / x10 ea.

LAYING HAMSTRING:

Single/Single/Double:

50lb x5 / x5 / 90lb x5

40lb x8 / x8 / 80lb x8

30lb x10 / x10 / 60lb x10

••••••••••

     Last Thursday was not a good day. I was having a fair amount of SI pin on my right side but I thought I could press through it (ha ha, see what I did there) and get some good work done. I was incorrect. The more I did, the more it hurt and it hindered how much I could hoist overhead. When I tried for the heavy ones, I felt my balance go as I raised my arms, my back arched too much and I knew it was no bueno. As I was pressing, I was watching myself in the mirrors at the front of the room. My right arm was a good inch higher than my left. I know from past experience that means my SI joint is wigged, but did I listen to reason? No, of course not. I was, and still am, still dealing with shoulder pain so at that point, I was dealing with both shoulder and SI joint pain. Fun times.

     The next day my entire back was tight and cramped, I was walking and standing crooked and I was miserable. Needless to say, squats never happened. I rested up over the weekend and I'm feeling much better now. I decided to switch things up and this week's schedule is a little different. Monday & Friday will be squats, Tuesday will be bench, Wednesday is for deadlifts, and Thursday remains presses. 

     The squats went well tonight. I did have a weird pop in my right knee, so I stopped squatting because I didn't want to press my luck. It feels fine now, so I'm guessing it was just getting tired. Other than that, I'm pleased and feel actually, pretty damn good. I'm exhausted, but I feel like an almost normal human. Almost. The right shoulder is still nagging me but I know that shoulders take forever to heal. I'm just adjusting grips and arm positions, etc. to alleviate as much strain as I can. Ever onwards, ever upwards.

They're Watching

     Good day at the gym, not too much to explain so let's get into it.

••••••••••

DEFICIT DEADLIFTS:

About 1.5" - 15kg Rubber coated plate

133lb x10

199lb x8

243lb FAIL

*Not sure why I made such a big jump, to be honest

(221lb x5) 3x

SEATED REAR FLY:

60lb x10

70lb x8

80lb x5

60lb x9

*I made a concerted effort to really keep my scapulas down so I wouldn't engage my traps so much.

SEATED CABLE ROW:

EZ curl attachment, wide grip:

55lb x10

65lb x10

75lb x7

85lb x5

LAT PULLDOWN / HIGH ROW:

EZ curl attachment:

70lb x10 / x10

85lb x8 / x8

90lb x6 / x3, x3

SEATED ISOLATERAL ROW:

Z Twist:

5lb x10

10lb x8

High Rows:

15lb x10

25lb x10

30lb x7

BACK RAISES:

25lb x12

35lb x10

45lb x10

••••••••••

     Everything went pretty well tonight. Nothing hurt, so that's always a positive. I have some stiffness in my neck and my knuckles (arthritis) right now, so I'll take some ibuprofen before bed to make sure I get a good night's sleep and nothing locks up. There was something that happened that kind of took Frank and I both by surprise though.

     We were at the back, in our normal deadlift spot and we were resting in between sets. An older woman, who I had seen, I think, once before came up and asked if we were using the PVC bar. We said nope and that she could take it. As she was walking back to her spot, she said (and it's not exactly word for word) that she had been watching us since we started and that we've done really well and made good progress. I thanked her and we shared some pleasantries and then went back about our business. 

     Like I said, I only remember seeing this lady one other time, but apparently, she's been there, watching us. At first, I felt a little weird that someone has been watching me, but then I felt kind of good about it. We've been showing up and putting in enough work that it's noticeable. Even though it may not feel noticeable, at times, to me, other people take notice and see improvement. How can that not make you feel good?  It also kind of gives me a little bit of accountability. Not that I owe anyone anything, but if I think people are watching, how can I slack? I have to push and hold myself to that higher standard. Sometimes peer pressure is a good thing, even if it is only in my head. 

Nag Nag Nag

     Last Friday, I spent the day in the garden and transplanting / planting a shit ton of plants. I ended up skipping squats. I did hit overhead press on the day before though and tonight we did bench. Here are both days of training:

••••••••••

Thursday 6/4

O.H. PRESS:

Strict:

bar x10

Swiss Bar Strict:

42lb x10

52lb x9

62lb x6

74lb x4

Swiss Push:

84lb x4

94lb x4

104lb x3

114lb x1

SWISS BAR CURL/PRESS:

Inside Grips:

Bar x10

2nd Grips:

Bar x10

3rd Grips:

Bar x10

SHOULDER ROTATION:

Internal/External:

5lb x15 / x10

(15lb x8 / 5lb x10) 2x

ISOLATERAL PRESS:

*This caused too much pain in my shoulder so I skipped it.

SEATED SHOULDER PRESS:

Neutral Grip:

40lb x20

50lb x10

60lb x10

Monday  6/8

INCLINE PRESS:

Bar x12

65lb x6

*Had some pain in the right shoulder. I stopped and went and did some stretches with the PVC pipe while we waited for the flat bench.

BENCH:

115lb x7

135lb x5

(140lb x3) 3x

Bottom Reps:

55lb x20

75lb x15

95lb x10

DB INCLINE PRESS:

25lb x10

35lb x10

40lb x7

45lb FAIL

*I kept my elbows at about 45° to minimize shoulder pain.

SEATED CHEST PRESS:

Single/Single/Double:

30lb x10 / x10 / 60lb x15

40lb x10 / x10 / 80lb x2, x1

50lb x7 / x7 / 80lb x3

SEATED CHEST FLY:

Single/Single/Double:

60lb x10 / x10 / 100lb x5

70lb x10 / x10 / 105lb x3

80lb x10 / x10 / 110lb x5

••••••••••

     Aside from this nagging shoulder pain, things felt OK. I upped my starting weight for bench and it seemed to work out well as I managed to get 140lb for 3 sets of 3. From my previous experience with shoulder strains, I know it's going to take awhile to feel better. In the meantime, I'm altering grip and elbow positions to minimize the strain as much as I can.

     I'm a little upset that I missed squats, but honestly, I was absolutely wrecked form all of the yard work. I'm currently waging a war with a resident rodent of some sort, maybe even numerous sorts. My wonderful raised bed veggie garden is under a brutal assault so I had to turn my deck into my makeshift container garden and replant and transplant. Little bastards. 

     I will admit, I was a little upset today because there was a young lady at the gym that I was comparing myself to. I know, I know, I preach all the time about not doing that. I dunno, I felt I had to prove that I'm not just fat, that I am strong. And let me be clear, this young lady was just minding her own business, doing her thing. It's not as though she was in there acting a fool and personally calling me out. This was all just because of my twisted, neurotic mind. I don't know if I proved to myself that I'm strong. I really don't know know if that's possible. I guess I may have gotten a little closer to believing it.

Deadly Progress

     Yesterday's deadlifts went really well. Let's jump right into it!

••••••••••

DEADS:

177lb x10

221lb x6

(243lb x3) 3x

BB RDL:

133lb x10

177lb x7

221lb x3

BENT BB ROW:

67lb x12

77lb x10

87lb x8

DB PULLOVER:

30lb x10

40lb x8

Plate:

45lb x5

LAT PRAYERS:

(lower lat focus)

30lb x10

35lb x8

40lb x7

LAT PULL DOWN:

Seated, Narrow underhand:

75lb x10

80lb x10

85lb x8

LAT BAR HIGH ROW:

Wide:

85lb x7

70lb x12

60lb x15

ASSISTED PULLUPS:

(75lb x5) 3x

MACHINE CRUNCHES:

(80lb x15) 2x

80lb x10

••••••••••

     I've been using this phrase quite a bit lately, but "I'm pleased" seems to fit a lot of my sessions lately, so I'm using it again - "I'm pleased. I kept the volume lower on the deads and I managed to get heavier than I ever have. I also have never done RDL's with that much weight either. I feel OK today, not too much soreness. I was worried that my neck would freeze up during the night like it did last week and so many times before, but it didn't. THAT is a very good thing!

     It's days like this that help me to keep pushing even though I may not feel like it. I'm frustrated with a good number of things, but the weight on the bar going up always makes me smile. 

Horseshoes & Hand Grenades

     Got in some good numbers on bench tonight Let's get right into it.

••••••••••

BENCH:

75lb x10

95lb x8

135lb x4

145lb x2

155lb x1

160lb - FAIL

160lb 4.5" Block - FAIL

135lb x3

DB INCLINE BENCH:

25lb x12

30lb x10

35lb x8

40lb x5

SEATED CABLE FLY:

Single/Single/Double:

60lb x10 / x10 / x8

*This was causing pain in my right shoulder so I stopped and moved on.

TRI. ROPE PULL DOWN:

35lb x15

35lb x10

40lb x5

Single Arm:

15lb x5

(15lb x6) 2x

TRI. PUSH DOWN:

Straight Bar:

25lb x10

35lb x10

40lb x10

SEATED CHEST PRESS:

Wide / Narrow:

50lb x10 / x10

60lb x6 / x6

••••••••••

     I've been struggling to make progress on bench. It's been extremely annoying to me so tonight, to boost my mood, I decided to see what my one rep max is. 155lb. is where I ended up. I don't think it's an all-time PR. I want to say that years ago, I was able to get 165lb for one, but I honestly don't remember. With that in mind, I can't in good faith say tonight was a PR, but it's getting close. If my Dad was here, I know he'd say, "Close only counts in horseshoes and hand grenades." Thanks for those motivational quips Dad.

  I'm pleased that I got 145lb for 2. I hope I can hold that in my mind when I'm struggling and recall it to let myself know that I am strong; sometimes I forget. 

     It's good to have my training notes from years ago because I can go back and see progress. The down side is that I can also go back and see my decline; my fall from grace, as it were. I let myself go and I will never forgive myself for that. I let a lot of hard work go to waste and at this point in the game, I doubt I'll ever get it back. If I can scrape my way back to at least where I was, I would be happy