Brofessor Arm Wrestling
Over the past week I've been on "vacation" and wanted to get some light work in to get blood flowing. I start Monday with Scott's program and I'm hoping my neck/shoulder can handle the work. I also see a PT Monday morning. Lots of pain and numbness in general in the area and I'm really hoping he can help me get this behind me.
Belt Squat
up to 3 plates for 30
Dumbbell Bench Press
3 sets
High Bar Inverted Row
3 x 10
Been working on my shoulder a lot. Went to doc but didn't get much help. Might go for an "adjustment" after the vacation trip if things aren't progressing. I've been doing lat stretches along with various internal and external rotation exercises with bands. Left shoulder started giving me very small signals of pain today so I took it very very easy. Tomorrow or Saturday will be belt squats just to get some kind of work in and maintain muscle.
Deadlift
135x8, 3 x 5 @ 195
Decided to add a 5th day to the week. Tomorrow I will attempt to OHP with Lana. The following is intended to be 5 working sets of 15. I plan to progress this by adding weight each week.
Bent Row (Landmine, D-handle)
sets of 15 @ 25, 50, 60, 70, 70, 70
Upright Row
bar x 4 x 12
Band Triceps Extensions
3 x 15 @ red mini band
Finally got back into bench press. It was week 1 of 5/3/1 so the weights were fairly light. On the other hand, I'm using a close grip (pinkies on the rings) meaning that the weights are harder... I think. This is the grip I plan to go with because I want to take care of my shoulder. I may end up going wider when I get strong enough to hit my 400 lbs goal. My shoulder made a lot of noise, but I got through it without any real pain and I'm still doing rehab and massage.
Bench Press
145 & 165 x 5, then 195 x 10, then 195, 205, 215 x 5
That's it. No assistance because I didn't want to put more pressure on my shoulder joint.
