Bench (3's): 225x3, 245x3, 265x3, 285x3, 315x2.5 (spotter pulled 5-10lbs during sticking point on 3rd rep, but I got the rest of the rep), B/O 245x5 I should have done 305 for my last set, but I just wanted to see where I am at, since I hadn't done 3's before. I might try the same thing again next time, since it will be a few weeks until 3's again. I might try 5x3 volume too.
DB Bench: 160x8, 180x 8, 7 I ran out of gas on the last set, I will try and get all my reps next time.
HS Row: 325 3x8 Superset with Pulldows (wide grip) 170 3x8 These went well, so I will move up next time. Maybe 335-340 on HS Row and 1 set of 185 on the pulldowns for AMRAP, probably 5-6.
Shoulder Rehab Stuff
Squat (10's): 185x10, 205x10, 225x10 I am still sucking wind big time, but I am starting to get used to these. I had a little more gas in the tank than last time, so I am moving up to 235-245lbs for the top set, and I will add 10lbs to each of the lower sets. (195, 215, 235-245)
DL (10's): 225x10 Very easy, but again it was more of a cardio thing. It was much better than last week. I will do 245-250 next time, assuming I continue to get better at 10's.
Steps (5 on each step): 245x5,5,5 Moving up to 265-275 next time.
BB Shrugs: 245x10,10,10 Moving up to 250-255.
I'm starting to get used to the higher reps, and it feels great!
Press (3's): 185x3, 205x3, 215x3, 225x3, x3 I will move up 5lbs the next time I hit 3's.
Closegrip Bench (DE @60%) 197.5 8x3, 290 x1 All of these went well, so I will reset back to 50% of 335lbs. I will also do 292.5lbs for my last set next time.
BB Rows (3's): 225x3, 245x3, 265x3, 285x3 All of these went well, so I will move up 5lbs on all sets next time I hit 3's.
Tricep Pushdowns (new machine): 80x10, 95x10, x10 I will do 95 for all my sets next time. This is much better than the other machine where I could do the full stack (200lbs) last time.
T-bar Pulldowns: 170x10, 185x10, x10 Moving up to 185 for all my sets next time.
What are T-bar Pulldowns? Is that the kind of bar with a parallel grip set of handles on each end?
Yes it is. I do wide bar pulldowns on the other day, so I am just trying to mix things up a little bit (with the accessory lifts).
You're not pulling down behind your neck are you? That can be death on the shoulders.
I always pull down the bar down in front of the shoulders. Behind the head anything (press/pull) hurts my right shoulder a bit, so I try to stay away from anything like that.
Good. Glad you know this, because I know I did my own delts some damage from this for a decade or so until I learned better.
In the later part of the 90's (97ish), I was doing some BB routines. I did a lot of behind the head work and I too damaged my right shoulder. Thanks for asking me about it though, I appreciate that.
Originally Posted by Mark E. Hurling
We geezers need to look out for each other. There are getting to be more of us here. We just picked another one up in Madison, WI, in your part of the world.
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