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11-27-2017, 06:09 AM
#131
11/25/2017
Bent over rows: 45x8,95x8x2,100x8,105x8.
Stiff leg dead lifts: 45x6,95x6,135x6,225x6.
Dead lift DOH: 315x3.
Dead lift AG: 365x5.
Straight bar rev curls: 45x20.
Toe raises on Leg Press: 2 sets of 20 x 230.
30 minutes.
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11-28-2017, 08:35 AM
#132
11/27/2017
Leg extension, couple sets.
Glute raises: bwt x 12, 10lbs x 12, 25x8x3.
Chin-up: bwt x 7, 10lbs x 6 x 3.
Front Squat: 45x6, 95x6, 135x5, 155x5, 185x5x3.
Shoulder dumb bell raises: 5x8, 10x8. (left shoulder pain and tight, most likely age related and improper rest between press days. will press 1/wk going fwd.)
Straight bar curls: 65x8, 75x8.
40 minutes.
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12-01-2017, 06:29 PM
#133
12/1/2017
Glute raises: bwt x 12, 10x12, 25x8x3.
Chin-up: bwt x 8, 10x5, 12.5x5x3.
Bent over Rows: 45x8, 95x8, 115x8,120x8.
Stiff leg dead lift: 45x6,95x5,145x5,225x5.
Dead lift DOH: 315x3.
Dead lift AG: 370x3.
Straight bar reverse curls: 65x8, 75x8.
45 minutes
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12-04-2017, 08:57 AM
#134
12/3/2017
Glute raises: bwt x 20, 10lbs x 20x 2.
Chin-ups: 8,8.
Front Squat: 45x8, 95x5,145x5,185x5x2.
Press: 45x8, 65x5, 95x5, 105x5, 110x5.
Incline dumb bell curls: 40x6x2.
40 minutes
I quit bench presses 10-13 to follow Rips advice in an older post to stop BP for 3 months and then resume slowly,...
I was getting similar pain and thought it might be due to Clean & Press exercises, they're tough.
I noticed yesterday the pain is coming from the front squats. Heavier lifting, 185 lbs+, I try to keep the bar pressed against my throat to help posture. As I progress thru the reps and fatigue sets in, the bar may slip forward slightly increasing the pressure on my shoulder. I feel the pain immediately and for a day or so. It's important for me to stay focused and keep the bar pressed against my throat to avoid a setback. I'd like to lift 205-225 for a few reps but will stay lighter to avoid a shoulder injury. Of course its easier said than done. If this works I'll work BP in a few weeks.
Last edited by jww8; 12-04-2017 at 09:12 AM.
Reason: NOTE: Regarding shoulder pain
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12-06-2017, 07:50 PM
#135
12/6/2017
Leg extension, couple sets.
Glute raises:5lbs x 12, 10lbs x 8, 25x8x3.
Chin-up: bwt x 6, 5lbs x 6, 10lbs x 6 x 3.
Front Squat: 45x8, 95x6, 135x5,185x5x3.
Bent over rows: 45x8, 95x8x2.
Bench press: 95x5x2, 135x5x2.
45 minutes
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12-09-2017, 10:52 AM
#136
12/8/2017
Clean & Press: 45x8, 95x5x5.
Front Squats: 45x6, 95x5, 135x5, 165x8x3.
Stiff Leg Dead Lift: 45x6, 135x8,225x6.
Dead Lift DOH: 315x1.
Dead Lift AG: 335x5x2.
Straight Bar Curls: 65x12, 75x10x2.
60 minutes
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12-11-2017, 08:14 AM
#137
12/10/2017
Leg extensions
Chin-ups: 6, 5lbs x 6, 10lbs x 6 x 3.
Glute raises: bwt x 8, 10lbs x 8, 25lbs x 8x4.
Press: 45x6, 65x5, 95x5,135x1,135x2x2.
Front Squat: 45x6, 95x5, 135x5, 155x5,185x5,205x1, 185x5.
Shrugs: 80x8.
45 minutes
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12-15-2017, 08:11 AM
#138
12/13/2017
Press: 45x8x2, 65x5, 95x5, 115x5 125x5x3.
Front Squats: 458x2, 95x5, 115x5, 165x5, 185x5x3.
Pull up: 6,7,6,6,6.
Incline dumb bell curls: 35x8x2.
Shrugs: 85x8.
55 minutes
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12-16-2017, 08:49 AM
#139
12/15/2017 173lbs
Clean & Press: 45x8x2, 65x5, 95x5x5.
Front Squats: 45x10,65x8, 95x8x2.
Stiff Leg Dead Lift: 45x6, 95x5 135x5,225x5.
Dead Lift AG: 315x5, 345x5.
Bench Press: 45x6, 95x6, 145x6.
Straight Reverse Bar Curls: 45x10, 65x10x2.
60 minutes
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12-18-2017, 08:53 AM
#140
12/16/2017
leg press and leg extension exercises.
Chin-up: bwt x 8, 5lb x 6, 10x6x3.
Glute raises: bwt x 12, 10x8, 25x8, 30x8x3, bwt x 12.
30 minutes
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