To Beef or not To Beef

[vanscyoc]

I'm not sure what's going on with your shoulder and I'm not a doctor BUT I had left shoulder pain every time I benched two years ago to the point that I stopped benching for months. It never hurt on the press. I read an old article maybe RIP or Bill Starr called a rehab protocol...cant remember. Technically its for muscle tears but I tried it anyway. For about a month I benched the bar. 25 reps 3 sets across 3 times a week...nothing else on bench but bar. Hasn't bother me since although I click like a dogs nails on a hardwood floor I still I don't have any pain. Just an idea.

[Devyn Stewart]

I'm not sure what's going on with your shoulder and I'm not a doctor BUT I had left shoulder pain every time I benched two years ago to the point that I stopped benching for months. It never hurt on the press. I read an old article maybe RIP or Bill Starr called a rehab protocol...cant remember. Technically its for muscle tears but I tried it anyway. For about a month I benched the bar. 25 reps 3 sets across 3 times a week...nothing else on bench but bar. Hasn't bother me since although I click like a dogs nails on a hardwood floor I still I don't have any pain. Just an idea.

Thanks for the reply! My shoulder pain has largely gone away, actually. I think it was due to frequent maximal efforts on the squat. I also think it had something to do with the way I was pressing since it hurt so much when I pressed, but I have only been doing bench for the upper body recently, and my shoulders feel a lot better.

[Devyn Stewart]

03/01/2019

Paused deadlift: 225x7x3
Chin-ups: -85x10x3
Elliptical 30 min. @~140 bpm

Notes:

Not a huge fan of RPE, but I'm currently using it for assistance exercises. Perhaps it's in name only since I'll be doing the same movements every week and attempting to make e1RM go up (or stay the same since I'm losing weight), but either way, I'll be making sure that main movements are done on percentages so I don't have to second guess myself there.

[Devyn Stewart]

03/03/2019

Bench: 195x6x3
CG bench: 175x6x3, 165x6x2
Squat: 270x6x2, 255x6
BB curls: 65x12,11,10,10

Notes:

Weighed in at 227.0 this morning. Squat strength seems to be falling off me just as quickly as the weight. So, a note to self about my performance is that my squat strength correlates very strongly with my weight, moreso than you might expect from the average person.

This session was hard. I don't record session RPE, but if I did, this would have been a 9.5-10.

[Devyn Stewart]

03/04/2019

Deadlift: 245x6, 265x6, 275x6
Chin-ups: Negatives 10 EMOM

Notes:

Very fatigued from squats. Might have to start autoregulating the weight a bit more since strength is falling off of me so quickly. Not to mention I could hardly stand up without my spinal erectors aching today. Definitely need to back off on the @10 sets if I want to train more frequently.

[Devyn Stewart]

03/05/2019

Front squat: 165x10x4
3-0-0 bench: 135x8x3, 145x8x2
Elliptical 30 min. @~145 bpm

Notes:

Feeling much better today. Felt like I had to hold back some yesterday to recover a bit, but I'm ready to hit it hard again.

[Devyn Stewart]

03/07/2019

Paused deadlift: 225x6, 235x6x2
3ct paused bench: 135x9x6
Chin-ups: -85x12x2, -85x10

[Devyn Stewart]

03/08/2019

3-0-0 squat: 185x8x4
DB bench: 40x12x3
Elliptical 30 min. @~140 bpm

[Devyn Stewart]

03/10/2019

Squat: 245x6, 255x6x2
Bench: 180x6, 190x6x2
Curls: 65x12x4

Notes:

Squat strength is fading fast, but I've accepted that. I've managed to hold on to bench strength fairly well, so that counts as a victory for me.

[Devyn Stewart]

03/11/2019

Deadlift: 285x6, 300x6, 310x6
CG bench: 155x6, 165x6x2, 170x6x3
Chin-ups: 6 sec negatives 10 EMOM