I wrecked my body during this workout. Last quarter was spent doing workouts with a shoulder/rotator cuff/whateveritis injury that got aggravated by not only bench workouts but also squat and deadlift. Skipped bench assist all quarter. I finally let the injury heal during finals week and spring break and came back this quarter feeling good. Yesterday, however, did not feel so good. Definitely felt the injury act up again after failing twice. I got too ambitious after squats so I just gotta make sure to be more cautious.
Bench
85 x 1
105 x 1 (fail; way too ambitious)
95 x 1 (super easy; 10lb PR)
100 x 1 (fail)
I really don't know why 95 and 100 lbs is such a huge difference for me. Next time I'll make sure to have someone watch my form.
Pause Bench
75x3x2
80x3x2
Incline Bench
65 x 5 (hard)
65 x 5 (adjusted my grip to be a little closer and it was super easy)
75 x 5
Shrugs
4 plates x 30 x 2
Cable abs
Death
5 comments:
Dafina, as a doctor I highly recommend that you get your whateveritis checked out by a specialist. It can be a life-threatening condition if left untreated.
Rub some protein on it. Seriously though, you should make sure to keep your upper back as tight as possible against the bench while benching. This will take the majority of the strain out of your shoulders. Is it hurting to the point where you can't use your shoulder anymore? It looks like you were still able to finish the workout fine.
And on a side note, after doing squats and deadlifts, it's easy to hit one weight and add 10 or 20 lbs on top and still hit that for another PR, but bench is completely different. Even five pounds can be a big difference on bench.
to add my 2 cents, I think on almost all lifts there's a weight that exists such that it might look and feel like an easy lift, but adding even 3 pounds would result in a fail.
but I do agree with Ryan on some basis that bench may be more difficult to grind out than a squat or even more likely, a deadlift
THANKS FOR THE COMMENTS Y'ALL!
The injury isn't as bad as before so I'll see how the next couple weeks go; Tuesday was the first time it got aggravated in several weeks and it was only a slight aggravation--nothing like before. @ Vit, thanks for the tip. I definitely forget to keep my back really tight when benching. @Ryan, yeah, tots realized that after I failed haha. I wasn't even thinking. It's supposed to be like a 5-10% increase right...not oh 25%?
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