Afternoon: Leg Day
Warmup: Mobility drills, mini band glute drills
1) Deadlift - 5 x 135, 4 x 145, 3 x 155, 2 x 180, 1 x 200, 1 x 205, 1 x 210, 3 x 175
2) Leg Curl - 2 x 20 per leg x #11
3) Calf Raise - 150
4) Wall Sit - 1:20
5) Prone BPA - 100 x blue
Deadlift - not sure what to do here. All of these felt easy. 210 went up like it was nothing, and they were easier rep after rep. But after I finished my shoulder/neck locked up, I've got a big knot near my scapula, and I can't turn my head to the right. Basically, last week and the week before but worse. That's with a packed neck, eyes down, scapula locked back and down, etc. No problems with form, but a problem with my shoulder.
I pulled 185 for a single on the trap bar during my client's workout after and it was easy, no pain in the shoulder. So it might be the hand/bar position.
Leg Curl - not hard, but good.
Calf Raises - what the heck, 150.
Wall Sit - these were hard today.
BPA - to try and loosen up my shoulder. Didn't work. Neither did some foam rolling and tennis ball rolling.
So what do I do here? Not sure yet. Next week is my last deadlift week. I may skip it, I may do it with a different grip (I normally do double-overhand). If I do it, it'll be my last week until my shoulder is sorted out - so I might keep pulling singles until I get a good single heavy one and then stop.
Peter V. Dell'Orto