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Chest and shoulders
Session one: (will try to hit chest and
shoulders again later this week, and possibly
arms again twice this week)
Training went well today. Didnt expect to be
able to do hammer strength presses again without
alot of shoulder pain. It looks like my plan of
training around the strain by focusing more on
flies with long holds and just pumping the shit
out of the muscle, has been effective in both
healing and in maintaining strength.
I thought that by the time my shoulders healed
my pressing strength would be way down. I havent
done them in weeks. I kept it constant tension
style which doesnt stretch my shoulder joint out
of the socket on the bottom, so that was good,
until my last set with 450 which maybe I
shouldnt have done, but feel fine. Last set was
full range, all the way down, so thats where I
run into the most issues with the joint. That
bottom stretch. Strange thing is that my chest
and shoulders are so tight, that I have a very
strong stretch reflex (you could call it), where
i cant even lower a bar all the way down until
it gets heavy enough to force itself down.
Everything is too tight. This happened with
extra thickness and strength over the years. So
when you see me repping 270 or other weights for
a shitload of reps, alot of it is that stretch
reflex too, which is like a spring. Added with
years of muscle endurance from super high volume
and high intensity. (nearly two decades)
This is good because it shows that I should be
able to train heavy again in time. I always have
doubts when anything feels off. Its good to
adapt around shit and see the strength
returning. I still had quite a bit of strength.
While I wasnt throwing around 580 on the incline
hammer like I was a few months ago, I could feel
that alot of the strength is still there. Its
just the joint that needs to heal more.
I will try to add hammer strength back into the
routine but will see. In worst case I stick with
flies for a while until it heals. Im growing
with this bodybuilding style of training , so
right now I just care about adding some new
muscle. Ive kept my urge to throw around massive
weights, somewhat at bay. By training very high
volume and frequently and just pumping and
burning the shit out of everything
Less tightness in left side of neck. Not too
pulled out lately. Its mostly gone down. Though
during shoulders, traps work upper neck and
spine gets painfully tight from the pump.:
(226 lbs after meal )
Hammer Strength Incline Press (Constant tension
style. Not all the way down and just short of
lockout)
90x40 warm
180x40 (warm not to failure this time)
270x72 (PR I believe. Did not expect this. Rest
pause style)
360x13 (Endurance took a big hit here)
DB laterals
45x50
HS Inclines again
410x11
450x4 1/2 (All the way down and just short of
lockout for this set)
Dropset (No rest between sets, til the line,
constant tension style)
360x10
270x10
230x7
--------
DB Laterals
70x30
50x35
55x25
Dropset (no rest til line)
65x20
55x10
45x10
--------
Pin Loaded Incline Press (cut it short, the
handles start WAY too low, want to avoid
restraining my shoulders)
180x30 (not to failure, just some pump)
DB laterals
Dropset (no rest til line)
70x20
65x10
55x10
45x10
-------
Seated Machine Fly (handles held together for
several seconds)
190x25
295x15
295x10
295x8
295x12
295x12
Dropset (no rest between sets)
295x10
265x10
220x10
190x5
160x5
--------
10 mins cardio
Db laterals
40x30 (wrist acting up)
KILL SHIT
Session one: (will try to hit chest and
shoulders again later this week, and possibly
arms again twice this week)
Training went well today. Didnt expect to be
able to do hammer strength presses again without
alot of shoulder pain. It looks like my plan of
training around the strain by focusing more on
flies with long holds and just pumping the shit
out of the muscle, has been effective in both
healing and in maintaining strength.
I thought that by the time my shoulders healed
my pressing strength would be way down. I havent
done them in weeks. I kept it constant tension
style which doesnt stretch my shoulder joint out
of the socket on the bottom, so that was good,
until my last set with 450 which maybe I
shouldnt have done, but feel fine. Last set was
full range, all the way down, so thats where I
run into the most issues with the joint. That
bottom stretch. Strange thing is that my chest
and shoulders are so tight, that I have a very
strong stretch reflex (you could call it), where
i cant even lower a bar all the way down until
it gets heavy enough to force itself down.
Everything is too tight. This happened with
extra thickness and strength over the years. So
when you see me repping 270 or other weights for
a shitload of reps, alot of it is that stretch
reflex too, which is like a spring. Added with
years of muscle endurance from super high volume
and high intensity. (nearly two decades)
This is good because it shows that I should be
able to train heavy again in time. I always have
doubts when anything feels off. Its good to
adapt around shit and see the strength
returning. I still had quite a bit of strength.
While I wasnt throwing around 580 on the incline
hammer like I was a few months ago, I could feel
that alot of the strength is still there. Its
just the joint that needs to heal more.
I will try to add hammer strength back into the
routine but will see. In worst case I stick with
flies for a while until it heals. Im growing
with this bodybuilding style of training , so
right now I just care about adding some new
muscle. Ive kept my urge to throw around massive
weights, somewhat at bay. By training very high
volume and frequently and just pumping and
burning the shit out of everything
Less tightness in left side of neck. Not too
pulled out lately. Its mostly gone down. Though
during shoulders, traps work upper neck and
spine gets painfully tight from the pump.:
(226 lbs after meal )
Hammer Strength Incline Press (Constant tension
style. Not all the way down and just short of
lockout)
90x40 warm
180x40 (warm not to failure this time)
270x72 (PR I believe. Did not expect this. Rest
pause style)
360x13 (Endurance took a big hit here)
DB laterals
45x50
HS Inclines again
410x11
450x4 1/2 (All the way down and just short of
lockout for this set)
Dropset (No rest between sets, til the line,
constant tension style)
360x10
270x10
230x7
--------
DB Laterals
70x30
50x35
55x25
Dropset (no rest til line)
65x20
55x10
45x10
--------
Pin Loaded Incline Press (cut it short, the
handles start WAY too low, want to avoid
restraining my shoulders)
180x30 (not to failure, just some pump)
DB laterals
Dropset (no rest til line)
70x20
65x10
55x10
45x10
-------
Seated Machine Fly (handles held together for
several seconds)
190x25
295x15
295x10
295x8
295x12
295x12
Dropset (no rest between sets)
295x10
265x10
220x10
190x5
160x5
--------
10 mins cardio
Db laterals
40x30 (wrist acting up)
KILL SHIT
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