Magnus Posted August 2, 2015 Author Share Posted August 2, 2015 Bench: Choo choo 315x2 335x1 355x1 360x4x4 - PR 315x8 - I've done this before, but never at the end of a heavy workout. Felt like 225 I've been fighting some shoulder pain for the past two weeks. Started as a rotator cuff irritation in my left shoulder which started the night I did 355x5 and cleared up after a few days. Almost as soon as that cleared up my front delt started to feel irritated, probably from a combo of doing a lot of bicep work, heavy pull-ups and heavy bench. It was still nagging me a bit today but wasn't anything I couldn't push through. 2 Quote Link to comment Share on other sites More sharing options...
Magnus Posted August 2, 2015 Author Share Posted August 2, 2015 Ha Bench-press:Decided to do a 5x5 before starting the WL again.225 x 5225 x 5225 x 5225 x 5225 x 5 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted August 2, 2015 Share Posted August 2, 2015 Bench: Choo choo 315x2 335x1 355x1 360x4x4 - PR 315x8 - I've done this before, but never at the end of a heavy workout. Felt like 225 I've been fighting some shoulder pain for the past two weeks. Started as a rotator cuff irritation in my left shoulder which started the night I did 355x5 and cleared up after a few days. Almost as soon as that cleared up my front delt started to feel irritated, probably from a combo of doing a lot of bicep work, heavy pull-ups and heavy bench. It was still nagging me a bit today but wasn't anything I couldn't push through. Healthy sized PR! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 3, 2015 Share Posted August 3, 2015 Dammit Frank!!! Quote Link to comment Share on other sites More sharing options...
Magnus Posted August 3, 2015 Author Share Posted August 3, 2015 Thanks, guys. Shoulders are REKT today. Not injured, but more sore than I've ever gotten from doing 4x4 of anything. Quote Link to comment Share on other sites More sharing options...
Magnus Posted August 5, 2015 Author Share Posted August 5, 2015 Shoulder soreness mysteriously vanished. Deads: 455x10x1, 1min between sets RDLs: 315x8 Zercher squats: Just trying to feel out my max. Elbows between knees for depth. 135x1 185x1 225x1 235x1 245x1 255x1 275x1 300x1 1 Quote Link to comment Share on other sites More sharing options...
Magnus Posted August 6, 2015 Author Share Posted August 6, 2015 Should have saved myself the trouble and replaced my workout with a nap today. Felt like crap. Pull-ups BW = 280 today BWx6 +50x3x6 form started deteriorating on the 3rd set so I canned it BWx10 BWx10 BWx8 Assisted (legs at 90° on bench) x 2x15 Quote Link to comment Share on other sites More sharing options...
Magnus Posted August 8, 2015 Author Share Posted August 8, 2015 Deads: 135x3 135x3 225x2 225x2 315x2 405x1 430x1 430x1 500x1 550x1 570x1 - PR decided to do this on a whim 430x3x4 - cut myself a little break here 4 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 8, 2015 Share Posted August 8, 2015 Nice! Congrats on the PR! Quote Link to comment Share on other sites More sharing options...
Magnus Posted August 8, 2015 Author Share Posted August 8, 2015 Thanks dude! It's almost like the squat variations I'm doing carry over to the deadlift. How crazy would that be? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 8, 2015 Share Posted August 8, 2015 They should. Same muscles. Quote Link to comment Share on other sites More sharing options...
David Mitti Posted August 8, 2015 Share Posted August 8, 2015 (edited) Very strong deads!! Edited August 8, 2015 by David Mitti Quote Link to comment Share on other sites More sharing options...
Magnus Posted August 9, 2015 Author Share Posted August 9, 2015 Very strong deads!! Thanks, bro! Bench: WU, then... 360x4 365x3 Felt light headed and this clearly wasn't going as planned. Decided to save it for another day. Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted August 9, 2015 Share Posted August 9, 2015 Just saw you pulled 570. Way to go! Whims can be a good training tool. 1 Quote Link to comment Share on other sites More sharing options...
Magnus Posted August 14, 2015 Author Share Posted August 14, 2015 Woke up on Monday with an unholy spasm in my lower back. It's mostly gone now, but i haven't done much since because I don't want to mess my deadlift routine up too much. Did, however, bench last night: Bench: WU 365x4 - PR, I guess 365x3.5 - spotter helped me finish the 4th 315x3 CG, paused 315x3 CG 315x3 CG 365 x 4 is a PR, but my 4x4 went to hell so I'm not too enthused.Progress seems to be slowing down a bit so I'm going to drop back to 345x5x5 and start over from there. V-bar pressdowns: 140x20 197.5x15 197.5x10 197.5x7 lol dumbbell hammer curls: Haven't done these in months so I was happy with how easy they felt. Probably the weighted pullups doing their thing. 70x10 70x10 1 Quote Link to comment Share on other sites More sharing options...
Magnus Posted August 20, 2015 Author Share Posted August 20, 2015 Shmedium-intensity primer workout before I start another heavy round of 5x5 Bench: 360x5 - rep PR 315x8 225x12 CG Press-downs 110x3x8 v-bar 50x2x20 rope w/ fatgripz 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 20, 2015 Share Posted August 20, 2015 Shmedium-intensity primer workout before I start another heavy round of 5x5 Bench: 360x5 - rep PR 315x8 225x12 CG Press-downs 110x3x8 v-bar 50x2x20 rope w/ fatgripz Dang! Nice PR big guy! 1 Quote Link to comment Share on other sites More sharing options...
Magnus Posted August 26, 2015 Author Share Posted August 26, 2015 Back to the grind: Bench: Worked up to 375x3. Wasn't going to do this but some kid I hate with a righteous passion was squatting singles at the platform next to mine with 355 so I just did this to be a douche. Deads: 435x5x4 First time pulling since my PR. Felt pretty easy. DB rows: 120x3x12 Cable pullovers: 120x3x10 4 Quote Link to comment Share on other sites More sharing options...
Magnus Posted August 28, 2015 Author Share Posted August 28, 2015 Starting the Russian bench routine again. Today was my "light" day. Russians have a funny concept of what light means. This did feel a little on the heavy side though since my shoulders still felt beat up from Monday. Bench: 345x6x2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 28, 2015 Share Posted August 28, 2015 Starting the Russian bench routine again. Today was my "light" day. Russians have a funny concept of what light means. This did feel a little on the heavy side though since my shoulders still felt beat up from Monday. Bench: 345x6x2 Using 95% of your 1RM this time around? Quote Link to comment Share on other sites More sharing options...
Magnus Posted August 28, 2015 Author Share Posted August 28, 2015 Starting the Russian bench routine again. Today was my "light" day. Russians have a funny concept of what light means. This did feel a little on the heavy side though since my shoulders still felt beat up from Monday. Bench: 345x6x2 Using 95% of your 1RM this time around? Just basing it off of my max this time. Not cutting this time around so I'm hoping that makes up the difference. Quote Link to comment Share on other sites More sharing options...
Magnus Posted August 28, 2015 Author Share Posted August 28, 2015 Deads: 135x5 225x5 315x3 405x2 455x1 475x1 525x3 545x1 440x4x4 Hammer rows: WU... 455x3x6 Cable pullovers: 110x10 120x10 130x3x10 80x4x10 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted August 28, 2015 Share Posted August 28, 2015 Nice big workout! What is "WU"? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 29, 2015 Share Posted August 29, 2015 Nice big workout! What is "WU"? Warm-up Quote Link to comment Share on other sites More sharing options...
Magnus Posted September 1, 2015 Author Share Posted September 1, 2015 Yep, WU = warm-up Bench: 345x6x3 Tate press: 20x10 40x10 60x8 60x8 20x20 DB rows: 80x6 100x6 160x8 160x8 160x6 Quote Link to comment Share on other sites More sharing options...
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