Brofessor Arm Wrestling
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.
We've been going to the neighbor's pool each morning this week so I'm counting that as my GPP even though I probably shouldn't. My shoulders are both bothering me and interrupting my sleep but I think I'm making progress. My right biceps tendon was really flaring up yesterday, so I think I'm going to cut out the curls and just stick to rows. My left lat is feeling shitty but I think part of that was the band pulldowns I did last night just goofing around. Hopefully when my left shoulder is working properly, my left lat will too.
Today's belt squat was fun and I'm not feeling any hip/psoas major tightness. I'm concerned about my ability to load it more but I think by the time I'm really concerned about that, I'll end up buying the FringeSport thing.
All that said, I'm very excited about Friday as it'll be the first day I'm programming a row variation seriously in my life. I think it's a better choice for me than OHP because I think it's better for my shoulder health.
Belt Squat
3x10 @ 1 plate, 2 plates, 3 plates
1x20 @ 3 plates
And that's it. Today was a test to see how my psoas responds. If I'm pain free the next couple days, next week I will add sissy squats or split squats.
No walk today. Feeling sick. Worked a LOT on my TOS today. Lana gave me some massages to help work it out so I could stretch effectively. I think the reality is that I'm going to be doing a lot of rehab and flexibility work. I think I'm going to mess with my deadlift assistance work to something else and make some kind of rows as my primary exercise on this day. Thanks to the work on my TOS today, I was able to do some upright rows without pain, so I think that might be part of my deadlift assistance work. If my TOS stays under control, I will probably plug the landmine rows into 5/3/1 at some point, maybe in July unless my coach gives me something.
Landmine rows with rope
3x15@25, 1x18@25
Barbell curls
3x12@45, 1x18@45
35 minute walk, then straight into dynamic stretch and lifting
Deadlift
5 reps @135, 205, 240 then 270x11
Nothing else because barbell rows were hurting. More about that below. On deadlift, I lost my grip and had to regrip. 20 year old me would be pissed, but I'm planning to get a grip aid so I can really crank out reps. I'm not competing anymore and there's no reason to use a mixed grip and mess with my biceps. My thoracic outlet syndrome is rearing its ugly head on my left side, so I'm doing everything I can to correct it and hopefully be able to bench without a bunch of pain. Might look into getting my standup desk fixed at work so I can stand more. Easier to hold good posture that way.
Oh yeah, and this is my first 5/3/1 session. 270x11 was pretty good I think.
