Joe's training for life...

[Yurkunas]

https://www.facebook.com/1409226448/...34140301322735

Sunday at the gym:

Deadlifts:
bar x 5
225 x 4 *hurt something in my left index finger. Tingly, slightly swollen, not so much painful but uncomfortable for sure.
added straps a set early
315 x 3
405 x 2
495 x 1, 2, 3 and 4 (video)
Bummer about the finger. I tried to keep it loose with my straps but when you start "working" you naturally start gripping tighter. I think I had a set of 5 in my for sure but I wasn't comfortable with risking the finger issue. 4 is also quite good right now so no real need to push anything.
Shut that down and went home. Pretty happy with 10 total reps at 495 today.

[Yurkunas]

Tuesday ta the gym:

OHP
bar x 20, 10, 5
95 x 5
135 x 5
175 x 5 sets of 5 reps

Parallel bar dips
me x 5
80 x 4 sets of 5 reps
*so, the hand is bruised but feels ok... the right shoulder/pec/biceps tie-in is tweaky and after 4 sets of the dips it said that's enough. I listened.

KB Halos
20 x 2 sets of 30 reps

1 arm OHExt, DB
20 x 15, 12, 10, 8, 6, 4, 2

And that was all.
Presses actually felt much better than last week. Dips were iffy with my chest still sore and that tie-in twinge.
The other stuff was really just to get some blood moving around.

[Yurkunas]

Wednesday at the gym:

Squat
bar x 5
135 x 5
225 x 5
255 for 5 sets of 5 reps, each set felt a bit better

KB swings
70 for 5 sets of 10 reps

Extensions
100 for 3 sets of 12 reps

Curls
100 x 10
85 x 15
* I must have had this set differently than last time because these felt horrible today. All hips, felt heavy, awkward. Last week 85 felt butter smooth, light and all hammies. Interesting.

Seated calf raise
45 x 3 sets of 12

[Yurkunas]

https://www.facebook.com/1409226448/...89629588612053

Sunday at the gym:

Deadlifts
140 x 5
230 x 5
320 x 5
410 x 5
500 x 5 on video clip
*finger/hand was ok, swelling and bruising seems to be gone (I'll see later if it was re-aggravated)

Neutral pull up
me x 5 *and that bothered my shoulder/pec/biceps tie in thingy so I walked away from those

HS pulldown (used the neutral grip)
1 plate per side for 3 sets of 15

Reverse pec dec
55 x 25, 25 *super easy but just trying to get the blood in the area

Cable preacher curl
60 x 20, 20

Solid day. Obviously the only thing I cared about was that 500 x 5 and the other stuff is just fluff to move the blood around and not completely ignore anything. The hand felt fine all the way through or I would have pulled the plug. Probably had another 1-2 reps on that deadlift but I saw no point in pushing the envelope and I was psyched with the 5.
I feel like the squats (5x5), swings (some every week after squats) and maybe even the other leg moves (curls and extensions) are all contributing to my deads climbing lately. Last week and this week they really felt pretty good.

[Yurkunas]

Skipped pressing stuff on Tuesday due to my right side twinge thingy.

Wednesday:

Squats
bar x 10, 5
135 x 5
225 x 5
265 x 5 sets of 5 reps

KB swing
70 x 5 sets of 12 reps

done

[Yurkunas]

Saturday at the gym:

Bench
bar x 20, 10, 5
95 x 5
still felt my twinge
135 x 5
185 x 5
225 x 5
275 x 5
yup, no good, shut it down

Alternated sets of press downs and db front raises
worked up to 100 on press downs and 30s on front raises, multiple sets, back off sets on press downs
this accessory stuff felt pretty good and interestingly the raises did not bother my twinge, meaning it's something that involves that stretch and my elbow going behind me...

I also just text my old massage therapist to see if she's still working, hoping to get in this week if so.
If I feel able to train next Saturday, I am going to try floor presses and see if it's better/worse or about the same...

[Yurkunas]

https://www.facebook.com/1409226448/...23795758212384

https://www.facebook.com/1409226448/...24964493191850

Sunday at the gym

Deadlifts:
135 x 5
225 x 4
315 x 3
405 x 2
495 x 1
585 x miss (first video link)
315 x 20 no touch reps as punishment (second video link)

That was it.
I didn't really expect the 585 to break the floor so that was pretty cool.
I punished myself for missing with the 315 set. This set left me on the floor for a good ten minutes and in the chair for another 10 before I could drive home and get my shake.
Just like the old days.

[Yurkunas]

So, nothing since Sunday.
Seeing my old massage therapist tomorrow.
I'll see how that goes and what she says and go from there.

[Yurkunas]

Apt was good. Definitely a front delt strain. Hurt like hell. No bruising though, so I don't believe anything tore.
My thinking is the weak thing got hurt. So, I am adjusting my training (for now) to focus less on my bench and work on shoulders.
I'm also going to add in some small moves to help such as banded Ws and band pull aparts between my pressing motions.
Attempting to train M, W and F. Hitting cardio on the weekends and Tuesday and Thursday although I know the weekdays will be a challenge.
I do just feel better when I get my cardio in, I just don't like it. LOL

Today:
treadmill 60 minutes, Ave HR 103, Peak HR 116, 3.0 speed, 3.0 incline
looking for an average of around 120 so next time I'll bump up incline to 3.5 and just keep creeping each session until I am in the right area.

[Yurkunas]

So same 3 day plan just moved days a touch: Weights on Sunday, Wednesday, Friday.

Sunday at the gym:

Warm up with:
suitcase carry 45lb bell down and back, switch sides, repeat
waiter walk 20lb bell down and back, switch sides, repeat
*these actually felt pretty good as a warm up. Fired up some things I don't regularly feel.

Alternating sets of Z Press and Neutral grip pull ups 5x5
NOT super setting, just alternating.
135 on Z Press, body weight on pull ups

Squats
275 for 5x5

So, the pull ups seemed to bother my shoulder more than anything but not enough to pull the plug.
Presses felt real good which kind of surprised me.
Squats felt real good as well.
Probably being rested from last week.