Another solid day of upper body stuff, with my shoulder feeling no worse, and maybe a bit better, than Monday. Which was pretty good. Encouraging. I'm 99% on this July meet now.
Press
210x5x3, 175x10
Notes: This ties my PR for 3x5, from last May (I think). Though I'm sure I could have done more recently in November and December prior to shoulder issue. I don't think I could do 225x5 again yet, so it's not my strongest pressing status, but it does tie that PR. I jumped from 165 to 175 for the set of 10 because #YOLO (I'm ironic and funny, get it?), and it was much harder. But I got it.
http://www.youtube.com/watch?v=bJ6gC4oQWu0
Bench
305x5, 310x5, 315x5
Notes: Didn't want to grind out a set of 8 today, so just added 5# to each set and it was fine. I'm a bit tentative on the first set, but was more explosive and better on the next two. 315x5 felt hard, but I'm confident I can keep moving. I've been way stronger than this, so regaining should be fine with hard work. My shoulder might ultimately limit me, till it's 100% again, but I'm going to assume it's not and I will keep progressing linearly.
Speaking of which, I don't think I'll be able to do that much longer if I bench after pressing heavy EVERY time anymore, so I'm gonna switch my bench/press programming up to a variation of the volume.intensity split I was running before:
Monday - Bench "Intensity" and Press Volume: one heaviest set of 5 in the bench, followed by 1-2 back off sets of five at a lighter but not light weight. Then 5x5 in the press. i.e. the first week might be 320x5 bench, then 295x5, then 190x5x5 press.
Thursday - Press Intensity and Bench "Volume:" 1x5/3x2/2x3/1x5 Press and then bench 3x5 with all three sets being at the weight of Monday's top bench set.
Keep going till I can't do all 3x5 on Thursday, at Monday's top weight, anymore, and then go back to the normal Mon/Thurs split I was running.
Chins
11,11,11,11
Notes: Biceps felt fatigued today. Had to rest extra and they were still hard.
Hammer Strength Plate Loaded Row
180/side x 11,10
Finished with some Cable Stuff for Tris and Lateral Raises