Squat
- 335lbs: 5,5,5,5,5
Over Head Press
- 172.5lbs: 5,5,5,5,5
- Cleaned the bar off the floor before pressing
Shoulder Pain...Again!
So this shoulder pain of mine has affected my bench press. I was able to do 2 reps with 295lbs a couple of weeks ago, but this week I couldn't even get a single rep. Not good.
My solution to deal this this shoulder problem:
- Thorough shoulder warm up before training
- Ibuprofen before training
- Face pulls twice a week for my rotator cuff
- I'm also tinkering with the idea of substituting dips and/or incline dumbbell bench press instead of barbell bench press during recovery days.
We'll see how it goes...
Anyways, check this out:
- Rob King and I agree on this: Stand up when you exercise!
- John Alvino shares a simple trick to increase your strength in a few short weeks
- Diesel Strength shows you how to deadlift
- Dave Kirschen from Elite FTS explains how to unrack for a huge squat
- Charles Poliquin updates his tips on increasing your front squat poundage
Squat
- 385lbs: 2,2,2
Bench Press
- 295lbs: X
Deadlift
- X
Notes
- Sharp shoulder pain in both shoulders. Began feeling it ever since I woke up. Couldn't even drive the bar up for the bench press. Next time take ibuprofen before training.
- Felt some strange sensation on my lower right abdomen during squats, which was amplified during the bench press attempt. Skipped deadlifts just in case it was a hernia or something serious.
Power Cleans
- 195lbs: 3,3,3,3,1
- Did 2 high pulls on the last set. Couldn't rack the bar -_-;
Front Squats
- 190lbs: 5,5,5
Overhead Press
- 172.5lbs: 5,5,5
- Struggled with the last rep
Notes
- Cleaned the bar for the front squat & over head press
- Adjusting my Texas Method schedule so that:
- Volume Day = Saturday
- Recovery Day = Monday
- Intensity Day = Wednesday
Pain in the Ass..err...Shoulder
What started out as a crappy week actually ended up pretty good.
For some reason I was feeling gassed and light headed after 5x5 squats that I ended up skipping out on the overhead press on Sunday (volume day).
On Tuesday (recovery day) I didn't warm up my shoulders properly before power cleans. Ended up with pain shooting from both of my shoulders right down my arms, and I decided it probably wans't a good idea to do bench press that day.
However Thursday (intensity day) was different. For squats, what felt unusually heavy last week felt quite easy this week.
Also for overhead press, I'm inching closer to 3 reps with 205lbs at a bodyweight of around 190lbs. I'm aiming to hit a 225lbs 1RM by the end of the year.
Anyways, a few things I've come across this week that are good to read:
- Eric Cassey tells us "The Truth About Shoulder Impingement"
- Kelsey@LivetheFitLife explains a few random facts about strength training that people should know
- Jason Ferruggia showswhat equipment you need for a new gym (great ideas for a home gym too!)
- Rob King reveals that the pre-workout supplement 1.M.R is now banned in Canada (dammit, never got a chance to try it out!)
- Steve Reed explains how a towel can help you set new personal records via http://heyjoob.com/2011/08/19/recent-good-reads/
Keep lifting, keep progressing & have a great weekend!
-JP
