MONDAY Treadmill 1 hr Back, hip, and shoulder stretching/rolling
TUESDAY Warm up Trap bar dl 295/340/385/295/295/295x5 Circuit: Trap bar dl 3x10 Push up 3x10 Trap bar rdl 3x10 Ez bar curls 3x10
WENESDAY 1 hr treadmill 1 hr deep tissue
THURSDAY 1 hr treadmill .5 hr stretching/rolling
FRIDAY Warm up Bench 325 2x2, *add towel 375 2x2, 425 2x2 Fat bar pushdowns 50/100/120/140/150x6 Circuit: Inverted row 3x10 Straight bar curl 3x10 Band GM 3x10
SATURDAY 1 hr treadmill .5 hr stretching/rolling
SUNDAY Warm up SSB squats 290/335/380/290/290/290x5 Circuit: One arm dbl rows 5x10 Ez curl 5x10 Round back band gm’s 5x10 Band pushdown 5x10 Lying floor rear delt raise 5x10 Calf raise 5x10
I am only really worried about all things bench right now. Regarding that, it didn’t go great, but it could have been worse. The weight felt good, but the pec/shoulder/biceps tendon issue flared up a little. However, it’s definitely improving. As long as it’s moving in the right direction, I’m happy.
When I started to feel that twinge when benching I pushed through for a few sets. Then I got a little smarter and added in a rolled up towel to take some of the stress off. I was able to get through my top sets without causing further damage, I believe. I’m looking forward to seeing what happens the next session.
I will be making a slight change with training. I am going to move my deadlift back to Sunday with squats. It makes for a longer session, but it gives me more recover time than running it on Tuesday. Instead I’ll just do a full body circuit to keep the body moving. So I will be doing the same amount of training, just juggling the days.
Overall I feel really good. All the stretching and little movements are paying dividends. Hopefully the shoulder will clear. We’ll see.
As far as my weight, I’m still hovering around 242. I really need to drop about 6 lbs over the next three weeks. I don’t want to be cutting 20 lbs. 16 lbs is just more doable. To that end I won’t be having any cheat meals between now and weigh ins. If need be I can drop some calories on non training days. That will depend on my weight at the end of this week.
That’s all I got folks. Thanks for reading and SFW!
