Pretty bad workout. That creatine is making me feel really bad. I can't blame the bad workout on that but I doubt I take it anymore. I'm still sort of battered from DL on Thursday.

Back squat
8x45
8x65
8x95
3x115
2x135
4x5x155
4x155

core work

The whole routine just didn't feel good.

Re:creatine

Are you drinking enough water? I would drink at least 3+ L of water every day. Probably even more.

Wow. Definitely not that much.

Didn't take any today and felt great.

I decided to give flat bench a shot. I have shoulder issues so I haven't done them in quite a while. I was pleasantly surprised how much I was able to bench. Also, this didn't kill my overhead press like incline bench did.

Bench
8x45
8x65
8x95
8x135
3x155
5x175
5x185
3x5x195

Overhead press
8x45
8x65
3x95
5x115
5x125
5x125
2x5x115

Tricep thingies with curl bar
8x65
8x75
5x95
5x95
4x95
6x85
5x85

Had some shoulder discomfort from the flat bench. I need to figure out how to work on this. I'm pretty sure ART will help but I'm not sure exactly what to work. I've had this worked on by my chiro in the past and she said something like "damn, that just doesn't want to loosen up".

I use the ball around the shoulder blade and it helps somewhat but I haven't figured out what really loosens up the whole area properly.

Anyways,

2 mile run. Heat is still brutal.

TDL
8x135
8x155
5x185
2x225
5x245
5x255
5x255
4x255
5x245

DBrows
8x75
7x80
6x85
5x85

dumbbell incline bench
8x25
8x30
8x40
10x55
8x60
8x60

Front squat
8x45
8x65
8x95
8x105
8x105

bunch of curls for the girls

core

3 1/2 mile run

My knee has been bothering me for a few days. I really tweaked it working in the yard Saturday. I limped around all day yesterday and today.

So, today was squat day. I figured I'd just do some air squats just to get some movement. Each set the knee felt better. I didn't push it hard but by the time I got to my heavier sets the pain was gone.

I have this same experience with my shoulder. It takes about 6 sets for it to warm up.

anyways

8x45
8x65
8x95
6x95
5x115
5x125
5x135
5x135
5x145

core work

Yesterday

flat bench
8x45
8x65
8x95
5x115
5x135
2x155
1x175
5x195
5x185
5x185
5x185

overhead press
8x45
8x65
5x95
5x115
5x125
5x125
5x115

tricep pushdown, dips

today

run 2 miles

You probably need some work on tightening up some of the small muscles that affect the shoulder. This would probably help: http://www.physioshare.com/upload/up...esentation.ppt

Also, your bench form probably sucks. Watch this whole series and pay attention to details: https://www.youtube.com/playlist?lis...7ABF76D9F35D28


I would bet that your knee issue is being caused by quad adhesions.

Thanks cha. I was hoping you might see this and chime in. Will watch.

Yeah, I've been thinking it's quad issues too. Some of it is from sitting all day with my leg sort of folded under me. I'll work on them a bit more than usual.

I did a little recon on my quad and found a spot that I've been missing during my regular rolling. Hopefully that's causing my knee issues.

Backed off on my TDL routine. Not really 5/3/1 but hopefully it's in the spirit?

TDL
8x135
8x155
5x185
2x225
5x265
3x285

I certainly feel much better than after my usual tdl routine.

Tbar rows
8x45
7x90
5x115
3x125
1x135

just watched the bench vids

oh, wow

Stretch the quads daily after rolling them.

Find some leaks?

lol unsurprising. Most people who bench are in the same boat.

Keep that link and rewatch the series every once in a while. You will pick up a lot of stuff you missed previously.

Today was light bench and light squat with a touch of bicep day.

Front squats. Knee felt wonderful. Thanks cha.

8x45
8x65
8x95
7x115
4x135

Flat bench. I tried to do what the vids suggested. I'm sure it's a huge work in progress but what I took from it was squeeze the shoulderblades, squeeze the bar out, keep body super tight. I'm sure I did a lot of it and missed a lot of it.

But, it sure helped the shoulder pain. A lot. I was sweating doing light reps and my back was fatigued but that guy said that was common. I didn't go very heavy but if felt pretty good. Different, though.

8x45
8x45
8x65
8x65
8x95
8x95
5x135
5x155
5x175

did some preacher bench curls then core work

feeling pretty good

SYTYCB is legit

LOL

I couldn't figure out what this acronym was. I just wasn't making the connection. So I googled it and got this

http://community.feministing.com/201...ytycb-entry-3/

It can take several weeks or even months before that new bench pattern is fully ingrained. You might have to drop down in weights depending on what you did before. But you gotta start somewhere! Good work

I'll echo what Syndr0m says and add this: Treat every rep like its a super heavy one and try to use perfect form on every single rep. When you think you're starting to get the hang of it, go back and watch the whole series again to find out things you missed or forgot from the first time you watched it.

Thanks guys

Back squats
8x45
8x65
8x65
8x05
3x135
5x155
5x155
3x165
2x175

core

First heavy day bench with the new form. Oh wow. Haven't benched 225 in forever.

8x45
8x45
8x65
8x95
5x135
3x155
1x175
6x195
5x205
3x215
2x225

Overhead press

8x45
8x65
5x95
5x115
2x135
2x135