Birdman's Log -- Mostly Power Lifting, Some Body Building - Page 2

Thursday, 5/13/21

Main Lifts

Squat — 2x385, 3x355, 3x355

Other Stuff

Standing Calf Raise — 3 sets of 12x100
Medial Glute Kickback — 3 sets of 12x17.5

My shoulder/pec definitely felt better today—I could like move my arm and put my shirt on without help. I’m thinking it may not be a tear or anything. However it still hurt a fair amount. I’m guessing I will be taking tomorrow and possibly Sunday off. It even bothered me a fair amount today during squats but I still managed to get through the workout.

Quote

05-15-2021 , 07:13 PM

#27

Birdman10687

Not a Troll IRL

Join Date: Aug 2009 Posts: 39,990

Friday, 5/14/21

Rested today. Normally today would have been upper body day but trying to rest my shoulder still.

Quote

05-15-2021 , 07:18 PM

#28

Birdman10687

Not a Troll IRL

Join Date: Aug 2009 Posts: 39,990

Saturday, 5/15/21

Main Lifts

Deadlift — 5x365, 5x325, 5x325
Pin Squats — 5x255, 5x255

Other Stuff

Seated Hamstring Curl — 3 sets of 12x50
Seated Calf Raise — 3 sets of 12x70

Shoulder feeling a lot better but still a little tender. May give it one more day off tomorrow then try to bench on Tuesday.

Quote

05-17-2021 , 05:20 PM

#29

Birdman10687

Not a Troll IRL

Join Date: Aug 2009 Posts: 39,990

Sunday, 5/16/21

Main Lifts

???

Other Stuff

Seated Trap Row -- 3 sets of 10x135
EZ Bar Skull Crusher -- 3 sets of 12x60
Incline Bench Dumbbell Curls -- 3 sets of 12x20
Seated Lat Row (One Armed) -- 3 sets 12 x 45

Tried to bench and gave up on like the 3rd rep of my first warm up set. Shoulder definitely still need some time to heal. It basically feels fine doing daily activities and most exercises now, but definitely can feel it on the stretch at the bottom of the bench ROM.

Quote

05-17-2021 , 05:22 PM

#30

Birdman10687

Not a Troll IRL

Join Date: Aug 2009 Posts: 39,990

Monday, 5/17/2021

Main Lift

Squat -- 3x385, 4x355, 4x355

Other Stuff

Lying Hamstring Curl (One Legged) -- 3 sets of 10x20
Medial Glute Kick Back -- 3 sets of 12x17.5

Quote

05-19-2021 , 08:23 AM

#31

Birdman10687

Not a Troll IRL

Join Date: Aug 2009 Posts: 39,990

Tuesday, 5/18/21

Main Lift

???

Other Stuff

T-Bar Rows -- 3 sets of 10x55
Lateral Raises (Cable) — 2 sets of 12x7.5 (only did two sets because it was aggravating my shoulder injury)
Kneeling Lat Pulldowns — 3 sets of 12x45
Face Pulls — 3 sets of 14x25
Alternating Hammer Curls — 3 sets of 12x40

I did some pushups and some sets with just the bar as well as the bar + 20lbs. I stopped there because my shoulder was still quite sensitive. The next time I am scheduled to bench is Thursday. I am hopeful with another 2 days of rest I can start working my way back into some heavy benching.

Quote

05-20-2021 , 03:16 PM

#32

Birdman10687

Not a Troll IRL

Join Date: Aug 2009 Posts: 39,990

Wednesday, 5/19/21

REST!

Quote

05-20-2021 , 03:43 PM

#33

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,124

How's the shoulder feeling?

Quote

05-20-2021 , 04:44 PM

#34

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Quote:

Originally Posted by Birdman10687

Sunday, 5/16/21

Main Lifts

???

Other Stuff

Seated Trap Row -- 3 sets of 10x135
EZ Bar Skull Crusher -- 3 sets of 12x60
Incline Bench Dumbbell Curls -- 3 sets of 12x20
Seated Lat Row (One Armed) -- 3 sets 12 x 45

Tried to bench and gave up on like the 3rd rep of my first warm up set. Shoulder definitely still need some time to heal. It basically feels fine doing daily activities and most exercises now, but definitely can feel it on the stretch at the bottom of the bench ROM.

If your issue is pain/irritation specifically at the bottom of benching, then I would try board press or floor press. I bought one of these a couple years ago and use it when dealing with shoulder pain and even when healthy to overload triceps: https://www.benchblokz.com/

You can attach to the bar and rotate it to adjust the ROM. If you don’t want to buy one can really use anything, like a foam roller or a book or something. Floor press would also prob cut off your ROM by a couple inches and may eliminate that anterior delt pain.

Quote

05-21-2021 , 02:20 PM

#35

Birdman10687

Not a Troll IRL

Join Date: Aug 2009 Posts: 39,990

Quote:

Originally Posted by Montecore

How's the shoulder feeling?

yesterday was the best it had felt in a while--I actually was able to "forget" it was hurt most of the day unless I moved certain ways.

It made me hopeful to try to bench today but now it seems a little sore. We will see once I go to the gym.

Being injured sucks.

Quote

05-21-2021 , 02:21 PM

#36

Birdman10687

Not a Troll IRL

Join Date: Aug 2009 Posts: 39,990

Quote:

Originally Posted by beeschnuts

[/B]

If your issue is pain/irritation specifically at the bottom of benching, then I would try board press or floor press. I bought one of these a couple years ago and use it when dealing with shoulder pain and even when healthy to overload triceps: https://www.benchblokz.com/

You can attach to the bar and rotate it to adjust the ROM. If you don’t want to buy one can really use anything, like a foam roller or a book or something. Floor press would also prob cut off your ROM by a couple inches and may eliminate that anterior delt pain.

I actually almost bought this exact thing recently. Maybe I will give it a shot. In the meantime maybe I will try to do some pin presses in place of full bench.

Quote

05-21-2021 , 02:22 PM

#37

Birdman10687

Not a Troll IRL

Join Date: Aug 2009 Posts: 39,990

Thursday, 5/20/21

Main Lifts

Squat -- 2x395, 3x365, 3x365

Other Stuff

Lying Hamstring Curl (One Legged) -- 3 sets of 10x20
Medial Glute Kick Back -- 3 sets of 12x17.5
Standing Calf Raise -- 3 sets of 12x100

Quote

05-23-2021 , 11:03 PM

#38

Birdman10687

Not a Troll IRL

Join Date: Aug 2009 Posts: 39,990

Friday, 5/21/21

Main Lifts

Did some extremely light benching. Managed to do the bar then 95 then 135 5 times each. Shoulder still doesn't feel great. Current plan is to just rest through this week and a planned deload week and see if I can get back to real benching after that.

Other Stuff

T-Bar Rows -- 3 sets of 10x55
Kneeling Lat Pulldowns — 3 sets of 12x45
Face Pulls — 3 sets of 14x25

Quote

05-23-2021 , 11:05 PM

#39

Birdman10687

Not a Troll IRL

Join Date: Aug 2009 Posts: 39,990

Saturday, 5/22/21

Main Lifts

Deadlift -- 5x385, 5x335, 5x335

Other Stuff

Seated Hamstring Curl — 3 sets of 12x50
Seated Calf Raise — 3 sets of 12x70

Quote

05-23-2021 , 11:06 PM

#40

Birdman10687

Not a Troll IRL

Join Date: Aug 2009 Posts: 39,990

Sunday, 5/23/21

Resting today as planned to continue to hopefully heal my shoulder.

My current suspicion is that it is a rotator cuff strain. I am going to try incorporating some rotator cuff pre-hab in my routine after my deload week.

Quote

05-25-2021 , 11:07 PM

#41

Birdman10687

Not a Troll IRL

Join Date: Aug 2009 Posts: 39,990

Monday, 5/24/21

Rest

Quote

05-25-2021 , 11:08 PM

#42

Birdman10687

Not a Troll IRL

Join Date: Aug 2009 Posts: 39,990

Tuesday, 5/25/21

Squat maxed today, pretty happy with the results:

425x1, 455x1

Also did some rotator cuff pre-hab.

Quote

05-26-2021 , 08:22 AM

#43

feel wrath

The Situation

Join Date: Nov 2010 Posts: 29,863

Quote:

Originally Posted by Birdman10687

Tuesday, 5/25/21

Squat maxed today, pretty happy with the results:

425x1, 455x1

Also did some rotator cuff pre-hab.

boom - nice lift

Quote

05-26-2021 , 01:39 PM

#44

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Quote:

Originally Posted by Birdman10687

Tuesday, 5/25/21

Squat maxed today, pretty happy with the results:

425x1, 455x1

Also did some rotator cuff pre-hab.

50 lb PR is amazing! Congrats

Quote

05-26-2021 , 03:35 PM

#45

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,124

It was an RPE 8.5, too (at most); super impressive work for sure!

Quote

05-26-2021 , 04:46 PM

#46

Birdman10687

Not a Troll IRL

Join Date: Aug 2009 Posts: 39,990

Quote:

Originally Posted by feel wrath

boom - nice lift

Quote:

Originally Posted by beeschnuts

50 lb PR is amazing! Congrats

Quote:

Originally Posted by Montecore

It was an RPE 8.5, too (at most); super impressive work for sure!

thanks I appreciate it! Squat has definitely been moving well during this meso. One thing to hang my hat on while my shoulder keeps me from benching. As monte said, I think I have a bit left in the tank. At the moment I am doing my max tests on a partial rack with no spotters so I am reluctant to really push it. Perhaps I can get some spotters for next time which will probably be in about 3 months.

This week is a deload week which will hopefully heal my shoulder. Went to the doctor today and they don’t think it’s a tear so now it’s just hurry up and wait for it to stop hurting.

Quote

05-27-2021 , 10:24 AM

#47

bsball8806

bff with birdman

Join Date: Aug 2007 Posts: 47,384

How is your deadlift coming?

Quote

05-27-2021 , 11:16 AM

#48

Deli_

veteran

Join Date: Apr 2021 Posts: 2,560

Quote

05-27-2021 , 11:31 AM

#49

Birdman10687

Not a Troll IRL

Join Date: Aug 2009 Posts: 39,990

Quote:

Originally Posted by bsball8806

How is your deadlift coming?

it's actually going well

as you know I kind of tweaked my back like 6 weeks ago while deadlifting and had to drop like 150lbs and work my way back up

in the process I believed I figured out the hitch in my form that was causing the back issues

and I am almost back to where I was

if I can keep this trajectory going I think I can make my goal of 495x1 by August 1st but its going to be close and basically require zero set backs

I am planning to increase my deadlift frequency from 1x per week to 2x per week to focus on it since it is the only remaining lift that is lagging behind my goal

Quote

05-27-2021 , 04:28 PM

#50

bsball8806

bff with birdman

Join Date: Aug 2007 Posts: 47,384

Quote:

Originally Posted by Birdman10687

Yeah, that is good. Out of curiosity, if you had just continued doing exactly what you had been doing instead of changing your form, is it likely you would have been able to accomplish your goal max, but opened yourself up to more injury (possibly at an increased rate, as you keep going up in weight)? Is there a chance you would have capped out because of your form hitch?

That is good. Motivation!

Quote

Page 2 of 7

First

1 2 3 4 5 6 7

Last

Post Reply Subscribe

...

Page 2 of 7

First

1 2 3 4 5 6 7

Last