1400 Total @ 148?

[Ape288]

CGBP(paused)- 220lbs x 5,4,4,4,4,3,3,3
(205) x 8

Dips(bw + 90)- 8,7,6,5,4
BB Tri. ext.(100)- 6,6,5,5

Well the bench was substantially improved from last week where it took me 10 sets to reach 30 total reps with 215lbs. This week I got to 30 reps in 8 sets with 220lbs. Hopefully this trend continues so I can get my strength back to where it was before the sickness. We'll see how benching in my comp setup goes on Sunday.

Ever since I discovered that I could do dips on top of 2 barbells in my power rack last Sunday I have fallen in love with them. They weren't a planned part of yesterday's session and they weren't a planned part of Tuesday's session, but I did them both days for a total of 3 times this week. I should probably tone it down to once or twice a week tops with these because I can see how they will possibly start to aggravate my shoulders o_O

[Ape288]

Hang PC- 135x5
155x5
165x5
175x5
185x5
195x3
205x3
215x2

Power shrug- 315x3
405x3
495x3,3,3,3
495x5,5,5
Drop set- 495x5/405x5/315x5/225x5/135x5

Upper back will be sore tomorrow.

[Ape288]

Comp Bench(paused) - 230lbs x 5,4,4,4,4,3,3,3 (30 reps)
Dips(bw + 100lbs)- 5,5,5,5,5,7
BB Curls(110lbs)- 8,7,6,5,5

Last week I did 24 total reps with 225 in 8 sets on the bench. This week I got 30 reps with 230 in the same number of sets. Strength seems to be returning somewhat. I added 10 more pounds to the dips as well and they didn't really feel any harder.

[Ape288]

Hang power clean- 95lbs x5
135x5
155x5
165x5
175x5
185x3
195x3
205x3
195x3
185x3,3,3
190x3

Power shrug-315x3
405x3
455x3
475x3
495x3
515x3
475x5
455x5
405x10

Without doing anything to aggravate it for the last week or 2, my hip/glute is feeling a bit better. Though I still have no plans of doing any real training any time soon because I've fallen for this trick before and knocked myself right back into shitsville several times. It may or may not be a labral tear coupled with some sort of muscular strain because I kept pushing through the original injury for far longer than I should have. Labral tears are iffy at best and I've been trying to deny to myself for a long time that this may be the major injury I've been dealing with. At this point I've already lost so much time that I could have actually used productively and my prospects for healing to 100% in a reasonable time frame are out the freaking window. All I want is to be healthy again so I can train hard and start threatening the world record, but I'm not getting any younger. I guess eventually we all have to pay the piper.

[DRice311]

get well soon dude. you lift long enough, and it happens to everyone.

any plan to see a doc?

[Ape288]

get well soon dude. you lift long enough, and it happens to everyone.

any plan to see a doc?

Thanks, man.

I'm considering it. If I hold off for a few more weeks and it still doesn't feel right, then I guess it would be time to get the ball rolling on that venture. My gf has been telling me to see one for months. Honestly, if I'm right and it is the labrum I would just opt to have it surgically repaired as soon as I could get on the surgeon's schedule.

[Ape288]

Overhead press(160lbs)- 5,4,4,4,4,4
Dips(bw+100lbs)- 6,6,6,6,6,9
Lateral raise(60lb DB)-5,5,5,5,5
Face pull w/band- 20,20,20

Not too shabby. Pressing strength is returning slowly but surely.

[Ape288]

https://www.youtube.com/watch?v=f28_8dkuRv8

Training was pretty good yesterday. The hang power clean is increasing slowly but surely. I hit 225lbs for a single very easily yesterday. This was easily the highest I've ever pulled that weight. I'm also getting back into beast mode on the power shrugs. Those things create a level of tension in the mid to upper back like nothing else you can do. It's crazy. Not even a maximal deadlift can compare. My lower/mid/upper back and even my glutes and hamstrings are incredibly sore today. I realized that this injury isn't all bad. It's forcing me to really work my back/posterior chain hard to keep myself occupied, whereas in my normal training those areas tend to get neglected. Still wish I could squat though! New video is also up on my Youtube channel. People always ask me about my diet so I made an entire breakdown of a typical day. Let me know what you think. And I woud really appreciate it if you could throw me a like there/subscribe to the channel if you haven't already. Thanks guys.

Hang power clean- 95lbs x5
135x5
155x5
165x3
175x3
185x3
185x3
195x3
185/195/205/215
195/205/215/225

I did these last 2 sets as ladders where I would hit the rep, add 10lbs, and immediately hit the next rep. So there were 30-60 seconds rest between lifts.

Power shrug- 315x3
405x3
455 x 3,3,3,3,3,5

[John Petrizzo]

Hope to see you back training at full strength soon, Ape.

[Adam Skillin]

Hope to see you back training at full strength soon, Ape.

Me too. Your log is my #1 source of pissed off these days, especially when it has squats in it. Feel better!