Today was alright. First time since my trap started bugging me on 12/19 that I pressed and benched without some bad pain. The feeling wasn't completely gone, but it was downgraded to discomfort. I wouldn't want to push for a 5RM or really heavy sets across on it yet, but it felt good for it to just not hurt so freakin bad and feel like the training wasn't making it any worse.
Press
45x5, 85x5, 115x5, 135x5, 155x5, 175x5, 195x5, 215x1
Notes: A little twingy in the trap, but mostly OK. Felt good to have some weight on the bar. Last rep @ 195 I pressed away from me, but it's light enough that that didn't matter. Didn't keep knees locked at 215.
Bench Press
45x8, 95x8, 135x5, 185x5, 225x5, 265x5, 295x5
Notes: Still a little twingy at lockout. Not hard though.
DB Bench Press
70x8, 80x8, 90x8
Notes: Wanted to see if these avoided the twinginess at lockout. They did. Might incorporate some at higher reps till benching is back to normal.
Chins
7,7,7,7
Notes: Fine.
Standing EZ Curl OH Tri Extensions
Bar + 60 x 10 x 2
Rolled my trap aggressively with the lacrosse ball afterwards, while going through various ROM stuff, for a good 10-15 mins. Seemed to help some more.