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Too much time available so im going to my journal here:
A bit background: I started lifting january 2010 with my friends been at it since. I was on a full body program for couple of months until i switched to upper/lower split 4-days a week. I made very little progress between january 2010 - june 2011, too much exercises i was doing everything and progressing on nothing (typical beginner mistake). After that i just ditched all the crap and started eating like a pig i made incredible progress on all the big lifts and became a fat boy in the progress with bw of 108kg.
In January 2012 i started a diet to lose weight and in 3 months i lost around 17kg which taxed my upper body lifts around 10-20kg each but deadlift and squat went up until i had nasty pain in my hip and had to drop squats. Squat PR with pain was 155kgx1 and deadlift 190x1. Somewhere in there i switched to 5/3/1 cant remember when. So since i couldnt squat i switched squat day to dynamic deadlift + prehab work. Deadlifting shoots up again and i establish a new pr at 200kgx1 with back pain... hip injury is healed but im with serious back pain now.
about 2-3 months ago i went to see doctor about the matter and they gave me pills and such but it didnt help much. Resting and not even stretching has helped alot. Month ago i started machine hack squats with success( no back pain) but i cant even deadlift a empty barbell because that causes minor pain in back. Just recently ive been able to switch back to back squats i was suprised to be able to lift 90x5 with ease and no back pain.
Ive had shoulder issues from around the end of the year 2011 but ive managed them some what. Cant really bench heavy anymore i was fine on 531 until i added dips to ovh assistance. Bench started declining and eventually pain and i had to drop dips they always caused minor pain in first set and nothing on the rest of the sets.
Split im following is monday: bench, wednesday: squats(yes legs once a week to keep back healthy and ive improved this way before), friday: ovh, Ive ditched the percentage stuff because they arent really useful imo i go with a feel now and instead of trying improve 2 upperbody push lifts like 5/3/1 i chose to improve OVH STR because that NEVER gave me shoulder pain.
5.10.2012 OVH day. I deciced to switch Press to Push press because of no progress seen in the lift for a long time
bw: 92kg
Warm ups
Push Press
40x8 technique felt good ive improved my flexibility so that i can rest the bar on my shoulders
50x5 nice and easy
55x5
55x5 felt good i decided to go for more weight
60x3
Seated High Incline Db Press
24x10 easy
26x9
26x8
30x4
Chin-ups
bwx5
bwx5
bwx5
bwx5
bwx4
Db Upright Rows (testing a new exercise i saw in Jim Cordova shoulder workout, Check it ITS GREAT STUFF)
18kgx16
19x10
22x10
24x8
Outstanding like man says. I get a great pump in side and rear delt. Doing them hands point down at the top so it hits the rear delt better.
Some Curls and Pushdowns and facepulls and home
8.10.2012 Bench day, here i decided to try incline bench at 45-50 angle because flat is just giving too much shoulder issues. Ive had a naggig shoulder pain from last friday push press workout.
warm ups
Incline bench, not sure of angle but atleast 45 deg
50kgx10
60x8
65x6
65x5
65x4
Chins, this the day i do all the sets to failure
bwx5
bwx6
bwx4 i decided to stop here since it went so bad
shoulder still nagging and affecting even the chins. My right side is coming up at different pace as left.
Decided to try a new exercise here
Lateral Db Hold for as long as i can. After first set 90% of shoulder pain gone i guess blood just wasnt flowing through.
6kg dbx20sec+
3kg dbx40sec+
3kg dbx30sec+
3kg dbx20sec+
I decided to call it a day
10.10.2012 Leg day
I start decided to start with front squats to get more leg drive for push press. Never done front squats before.
Front squat
40kgx10
50kgx10
60kgx8
70kgx5
80kgx3 Too hard for my wrists + this exercise requires alot from the delts and upper back
Back Squat
90x5
i switched to safety rack
100x1 paused squat because safety bars were too high...
decided to go a little higher
110x1
120x1 felt fine
That was followed by some reverse pyramids on leg extensionm, high rep leg curls and abwheel then i decided to go home
Front squats gave some shoulder pain which was over by friday
12.10.2012
Push Press
warm ups
40x8
50x5
60x5
60x5
60x5
60x5
60x4
Former PR is strict press 60x3 + 2 push presses with bad technique so these numbers seem good
Some Db Shrugs 4-5 sets dont remember weights
Seated High Incline Db Press
26x8
26x7
26x10 ( 3 reps helped)
26x7
Pull-ups
bwx5
Chin-ups
bwx5
bwx4
bwx3 going bad here...
Some facepulls,rc and arm work and i went home
15.10.2012
Bw: 94kg
Incline bench
40x10
50x10
60x5
65x5 felt heavy
70x4
70x3
70x2
Went little too heavy here. Next time ill aim higher reps
Flat db bench
30x8
30x8
30x7
This just doesnt feel good at my right side shoulder. No pain but its unstable just doesnt feel good after my elbow passes 90 degree angle.
Chins
Couple of sets and they felt bad no str at all so i decided i wont do more this time. Dont know what gives. I should get bands to get some light chin workouts in sometimes.
Decided to do some cable rows instead. Went good i guess since i dont do them regulary. Curls, facepulls and home
Its a damn shame we dont have chest supported row machine that could be useful now since chin str going down and low back cant handle really heavy rows.
Forgot the RC work... well next time!
ive felt some back pain after stretching hammies/back will be intresting to see what happens tomorrow at the leg workout.
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