Bench 3 Cycle 1

10/4/11

Bench

shirted

245 3 board, 2 board x 2

255 3 board, 2 board, chest

255 2 board, chest x 2

255 2 board, chest

Overall wasn't too bad. I think I'm coming down too fast and don't have enough power to touch my chest in the spot of maximal tension. I was touching low. I need to crank the shirt slightly more, touch in a better spot, and get more out of it.

3 Board

no shirt

245 x 3 x 2

Tricep Overhead Extension, Pendlay Rows, Biceps, Abs

Banch 5

Bench:

255 x 5

265 x 5, 5 @ 8+

225 x 8, 8 @ 8

Meh. My elbow nerves are stil somewhat painful, which is frustrating. Shoulder feels sore but not painful. I had no spotter and lift off, so I stopped going up and just did some burn out sets. 265 felt way harder than 225, which was weird. I think I'm just deconditioned to heavy weight.

No spotters, so couldn't do board press.

Pendlay Row:

135 x 5

185 x 5

205 x 5, 5

Shrugs:

405 x 5

495 x 5

545 x 5

585 x 5

625 x 5

One-arm tricep extensions.

30 x 10, 10

40 x 10

50 x 6

Switched to single arm exercises to avoid the shoulder issue.

Dips:

bw x 10, 20, 15, 10

Finished with some cable abs, rotator cuff exercises, and light bicep curls.

Overall, a super frustrating day.

Bench meh

Injury status:

left shoulder: 10%. I can't press at all without significant pain (strength is still there)

bicep tendons: 70%. no numbness (yay), but still some discomfort. full strength though

right triceps tendon: 80%. mild tendonitis, mostly during triceps exercises.

I tried just hitting the bar, but the rotator cuff would not have it. It's feeling better, but more rest is needed.

(Sort of) Arnold Press:

35s x 30

45s x 20

55s x 10

65 x 8

75 x 5, 6, 5

If i keep my elbows really close when pressing, the shoulder feels fine, so I did these just to do some sort of compound exercise. Stopped at 75s when I started feeling like stability might be an issue.

Dumbbell Row:

85 x 8 (no pain)

100 x 8

115 x 8

130 x 6?

Gotta keep working on these.

Superset rows with one-arm triceps extensions.

Superset curls (up to 60s) sets of 6 and cable triceps for sets of 30. I did a few very light cable flyes too just to flush the area with blood and maybe remind my pecs what they're there for. :/

Finished with ab wheel and pnf. I really hope this shoulder thing heals quickly.

Bench Assistance

Left shoulder was still wrecked. Focused on upper back for deadlift weakpoint.

Bent-over rows:

275 x 5, 5, 6, 5, 5

Cable Rows:

190? x 10, 10, 10, 10, 10

4-star has this ancient cable row that is plate-loaded. The wire has no grease and it creaks, which is awesome.

superset rows with:

One-arm Tricep extensions:

5 sets up to 55's x 8

Curls:

worked up 50s x 6

superset with Cable Triceps, light sets of 30.

Ab wheel and stretching.