No it was really bad.

I did 415x5 one week and my back was rekt for like 4 days afterwards (like hard to turn over in bed and stuff) and was barely feeling better by the next week.

I tried to do 415x5 again the following week and had to bail 2 reps into the set because my back started hurting so bad.

That was when I took like 2 weeks off and started back down at 315 and went up 10lbs a week. I'm back to 385x5 now.

The weird thing is I think my form was good and then somewhere along the way when the weight started getting high I started dipping my hips too much during my set-up and that is what caused the lower back issues. I just need to be careful not to let that happen this time.

Long story short though I was never getting 495 without ironing this issue out.

glad you got the issue figured out

Wednesday, 5/26/21 - Thursday, 5/27/21

Rest

Friday, 5/28/21

Mainlifts

Deadlift -- 5x395, 5x355, 5x355

Other Stuff

Seated Hamstring Curl - 2 sets of 10x45

Back felt really pumped after deadlift, but felt totally fine the next day. Feels like I can probably keep moving up.

Deload week going ok. Shoulder not recovering as fast as I was hoping. Sunday is upper body so we will see.

Alright deload week is over. Starting a new meso. Shoulder still recovering so will probably mostly be a rebuilding meso for the bench. The squat will be a hypertrophy meso. The deadlift I am going to try to mostly focus on strength--I am still targeting 495 by August 1. I was rebuilding my deadlift in the last meso so now it is time to try to go for some big numbers.

In addition to my normal routine, I am going to add an extra day of (light) deadlifting to help hopefully get closer to my goal.

Thursday, 6/4/2021

Main Lifts

Squat -- 2 sets of 8x285

Other Stuff

Bulgarian Split Squats -- 3 sets of 10x50
Lying Hamstring Curl (single leg) -- 3 sets of 9x20
Calf Raise (standing) -- 10x105, 15x85, 15x85
Glute Medius Kick Back -- 3 sets of 10x20

Friday, 6/4/2021

Main Lifts

Bench -- 2 sets of 5x155

Other Stuff

T-bar Row -- 3 sets of 8x55
Skull Crushers --3 sets of 10x70
Inclined Pronating Dumbbell Curls -- 3 sets of 10x20
Face pulls -- 3 sets of 15x25
Kneeling Lat Pulls (one arm) -- 3 sets of 10x47.5
Cable Lateral Raises -- 3 sets of 10x12.5
Rotator Cuff Rehab

As you can see, I did very light benching. Still recovering from some type of shoulder injury. Even the 155x5 did not feel great and my shoulder is pretty sore 2 days later still. I may just need to take this entire 5 week meso off benching. Kind of annoying.

Saturday, 6/5/2021

Main Lift

Deadlift -- 3x415, 4x355

Other Stuff

Seated Hamstring Curl -- 3 sets of 10x55

Sunday, 6/6/2021

Main Lifts

Bench -- ???

Other Stuff

Seated Machine Row (Truncated) -- 3 sets of 8x140
Chest supported lat row (bilateral) -- 3 sets of 10x47.5
EZ Bar Preacher Curl -- 3 sets of 10x45

Monday, 6/7/2021

Main Lifts

Squat -- 2 sets of 8x285

Other Stuff

Dumbbell Bulgarian Split Squats -- 3 sets of 10x50
Lying Hamstring Curl (single leg) -- 3 sets of 9x20
Calf Raise (standing) -- 10x105, 15x85, 15x85
Glute Medius Kick Back -- 3 sets of 10x20

Tuesday, 6/8/2021

Main Lifts

Only was able to do the bar and one set of 5x135.

Other Stuff

T-bar Row -- 3 sets of 8x55
Skull Crushers --3 sets of 10x70
Inclined Pronating Dumbbell Curls -- 3 sets of 10x20
Face pulls -- 3 sets of 15x25
Decline Bench Lat Rows (one armed)-- 3 sets of 10x47.5
Cable Lateral Raises -- 3 sets of 10x12.5
Rotator Cuff Rehab

Went to the sports medicine doc on Wednesday. The current belief is that the source of the issue is my AC joint. He speculated that it was distal clavicle osteolysis (AC joint arthritis) along with some type of strain to my pec minor and possible short head of my bicep.

This would make sense since both of that muscles attach to the AC joint.

Anyways we did x-rays and they came back negative for any type of arthritis or separation. I guess that is good but not really sure where that leaves me. Maybe it is just irritation/inflammation of the AC joint that hasn't gotten bad enough to see on an x-ray.

I am going to start working with a physical therapist and I go back to the doc in 2 weeks to maybe do some ultra-sounds.

In the mean time, I ordered the board press attachment that beeschnuts suggested and it finally game in. So I may start trying to do some board pressing and take a full meso off any type of full-ROM benching.

Kind of upsetting all around.

Thursday, 6/10/2021

Main Lifts

Squat -- 3 sets of 8x285

Other Stuff

Dumbbell Bulgarian Split Squats -- 3 sets of 10x50
Lying Hamstring Curl (single leg) -- 3 sets of 9x20

Had to cut the sessions short today because I got to the gym late and it closed before I could finish.

I am liking how easy 285 is feeling though. I think that last strength block really helped. Would really love to knock of 500lbs this calendar year.

Sorry to hear there's still uncertainty with your shoulder, but getting therapy and doing some different movements until you heal is all you can really do, at least for now. Hopefully the block pulls stress it less and allow you to get some work in.

Squat numbers remain great as usual.

Nice! I would prob try one if the higher settings like 4 or 5 board press to start with a moderate weight and then if you have no irritation move to 3 or two board. Just stick with whatever is pain free.

Also, do push-ups bother your shoulder? When I had my shoulder injury I could do push-ups pain free so I would do 100 before benching. Partly to warmup those muscles and partly to give my chest some work since the board presses are mostly triceps

Friday, 6/11/2021

Main Lifts

No benching today

Other Stuff

T-bar Row -- 3 sets of 9x55
Skull Crushers --3 sets of 11x65
Face pulls -- 3 sets of 15x25
Kneeling Lat Pulls (one arm) -- 3 sets of 11x47.5
Cable Lateral Raises -- 3 sets of 11x10
Rotator Cuff Rehab

Yeah I think I just need to be patient and take this whole meso off except for board pressed rather than trying to rush back.

Thanks!

Yeah it's the one thing keeping me happy. At least my squat is doing well.

Deadlift is also catching back up to where it was so hopefully I can make some gains there.

Yeah sounds good. This was basically my plan. I will be trying it for the first time on Monday. We'll see how it goes.

Yeah they seem to. I do them as my normal bench warm-up and when I do them I can feel it in my shoulder. Not nearly as bad as benching but definitely can feel it.

Sunday, 6/13/2021

Main Lift

Deadlift -- 2x435, 3x375, 3x375

Other Stuff

Seated Hamstring Curl -- 3 sets of 10x55
Seated Calf Raise — 3 sets of 11x80

deadlift still feeling pretty good

I deloaded about 100lbs and spent about 2 months working my way up while ironing out some kinks in my form and I think it’s made a huge difference. I feel very stable and not feeling any pain during or the day after beyond some mild soreness in my lower back which I think is to be expected.

I think 495 by august 1st is still in the cards, though I think everything will have to line up just right

Monday, 6/14/2021

Main Lifts

Board Press (5 boards) -- 5x135, 5x155, 5x155

Other Stuff

T-bar Row -- 3 sets of 9x55
Skull Crushers --3 sets of 11x65
Face pulls -- 3 sets of 15x25
Incline Lat Rows (one arm) -- 3 sets of 11x47.5
Cable Lateral Raises -- 3 sets of 11x10
Rotator Cuff Rehab[/QUOTE]

Tuesday, 6/15/2021

Main Lifts

Squat -- 3 sets of 8x285

Other Stuff

Dumbbell Bulgarian Split Squats -- 3 sets of 11x50
Lying Hamstring Curl (single leg) -- 3 sets of 10x20
Medial Glute Kick Back -- 3 sets of 11x22.5

Thursday, 6/17/2021

Main Lifts

Squat -- 4 sets of 8x285

Other Stuff

Dumbbell Bulgarian Split Squats -- 3 sets of 12x50
Lying Hamstring Curl (single leg) -- 3 sets of 11x20
Medial Glute Kick Back -- 3 sets of 12x22.5
Seated Calf Raise -- 3 sets of 12 x 70

Friday, 6/18/2021

Main Lifts

No benching today

Other Stuff

T-bar Row -- 3 sets of 10x55
Skull Crushers --3 sets of 13x65
Face pulls -- 3 sets of 15x25
Kneeling Lat Pulls (one arm) -- 3 sets of 12x47.5
Cable Lateral Raises -- 3 sets of 12x12.5
Rotator Cuff Rehab

Sunday, 6/19/2021

Main Lifts

Deadlift -- 3x435, 4x375, 4x375

Other Stuff

Standing Calf Raise -- 3 sets of 17x80
Seated Hamstring Curl -- 3 sets of 12x55