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Chest ,delts and rear delts (No overheads. Strict side lateral and trap focused laterals)
Very low volume and very light
Im still training around and through this chest strain. Mainly the left side which popped twice already in the last several months. I felt a strong cramping type sensation which is what comes before a tear or pop. So I did not go beyond 410. I didnt really push reps as I could have either. Volume and intensity, strength is very compromised in my chest right now. It may not be able to heal since Im still training the area. It was either that or not train chest for a while.
If I stopped training chest then Id probably take a break on everything. Did not feel like doing that at the moment. So Im trying to deal with it by using constant tension (not over stretching the chest tendon) and moderate weight/volume. Incline dumbbell presses didnt seem to be a problem at all. Even though alot of the movement takes place in that vulnerable bottom stretched position that Im trying to avoid.
I may start with those next week and possibly avoid the incline hammers for a while. The dumbbells only go up to 125s and dont put as much strain as the hammer strength machine does at the higher weights.
Still hit a few small PRs despite the compromised strength in chest and holding back. If I start with incline dumbbell presses next week then may be able to hit 100s for 55-60 reps. I may do that next week. I hit 48 with the pre exhaustion and strain which is a 3 rep PR. Minor but I havent touched this movement in a long time. Im rapidly increasing strength still, with no end in sight. Size wont really move up unless I push eating heavy at this point. Ive been making a much larger effort with eating overall but theres room for improvement. Yesterday I had alot of acid, spitting up chunks of food and only got in 200 protein or so. Missed the feeder routine . High level of exhaustion too.
Decided to avoid overhead pressing work today. I was doing it twice a week. I would like to save my joints for the harsher military pressing on smith machine and dumbbell shoulder presses. Spare my neck somewhat too for now. Possibly going up to 405 on the military presses but will see. Im more interested in increasing my reps with 365 and under first.
Good pump session considering how compromised my chest is at the moment. Weight is a little down from bad eating yesterday.
237 lbs after meal (protein bar. Light headed, low energy throughout, but grinded through as always)
Incline Hammer Strength press (constant tension style)
90x80 warm up
180x50 same
270x20 same
360x10 same
410x10 same
410x38 (PR. Decided against going up to 450. Right chest strain was starting to lock up)
360x45 (Weak but was dealing with the strain)
See video for 410 and 360 lb sets. 410 lb set had camera collapse. New tripod is coming in the mail
Incline Dumbbell Press (constant tension)
55x55 (Warm up. Just testing how these will effect strain)
100x48 (3 rep PR, see video)
115x22
125x0 (These rubber dumbbells are way too fucking long sometimes. Didnt have them lined up properly with my thighs when I sat down. Didnt want to abuse my chest strain too much today, so left it at that)
Dumbbell Laterals (trap focused version)
no rest til line
45x35
55x10
------------
again
65x30
45x10
see video
------------
again
45x40
55x10
------------------
Standard Side Laterals with long holds at the top
no rest til line
25x20 (brief rest pauses)
20x20 (same)
------------
20x30 (brief rest pauses)
20x30 (same)
20x30 (same)
For some reason these burn the fuck out of my joints like nothing else. Probably a mix of shoulder strains and intense pump
Reverse Machine Flies
Very light. Not pushing the dumbbell laterals or these heavy or high rep either. Just trying to get some stimulation. Neck still has alot of tightness.
220x12 (long holds)
160x15 (same)
160x15 (same)
160x20 (same)
160x20 (same)
See videos below
KILL THAT SHIT
Very low volume and very light
Im still training around and through this chest strain. Mainly the left side which popped twice already in the last several months. I felt a strong cramping type sensation which is what comes before a tear or pop. So I did not go beyond 410. I didnt really push reps as I could have either. Volume and intensity, strength is very compromised in my chest right now. It may not be able to heal since Im still training the area. It was either that or not train chest for a while.
If I stopped training chest then Id probably take a break on everything. Did not feel like doing that at the moment. So Im trying to deal with it by using constant tension (not over stretching the chest tendon) and moderate weight/volume. Incline dumbbell presses didnt seem to be a problem at all. Even though alot of the movement takes place in that vulnerable bottom stretched position that Im trying to avoid.
I may start with those next week and possibly avoid the incline hammers for a while. The dumbbells only go up to 125s and dont put as much strain as the hammer strength machine does at the higher weights.
Still hit a few small PRs despite the compromised strength in chest and holding back. If I start with incline dumbbell presses next week then may be able to hit 100s for 55-60 reps. I may do that next week. I hit 48 with the pre exhaustion and strain which is a 3 rep PR. Minor but I havent touched this movement in a long time. Im rapidly increasing strength still, with no end in sight. Size wont really move up unless I push eating heavy at this point. Ive been making a much larger effort with eating overall but theres room for improvement. Yesterday I had alot of acid, spitting up chunks of food and only got in 200 protein or so. Missed the feeder routine . High level of exhaustion too.
Decided to avoid overhead pressing work today. I was doing it twice a week. I would like to save my joints for the harsher military pressing on smith machine and dumbbell shoulder presses. Spare my neck somewhat too for now. Possibly going up to 405 on the military presses but will see. Im more interested in increasing my reps with 365 and under first.
Good pump session considering how compromised my chest is at the moment. Weight is a little down from bad eating yesterday.
237 lbs after meal (protein bar. Light headed, low energy throughout, but grinded through as always)
Incline Hammer Strength press (constant tension style)
90x80 warm up
180x50 same
270x20 same
360x10 same
410x10 same
410x38 (PR. Decided against going up to 450. Right chest strain was starting to lock up)
360x45 (Weak but was dealing with the strain)
See video for 410 and 360 lb sets. 410 lb set had camera collapse. New tripod is coming in the mail
Incline Dumbbell Press (constant tension)
55x55 (Warm up. Just testing how these will effect strain)
100x48 (3 rep PR, see video)
115x22
125x0 (These rubber dumbbells are way too fucking long sometimes. Didnt have them lined up properly with my thighs when I sat down. Didnt want to abuse my chest strain too much today, so left it at that)
Dumbbell Laterals (trap focused version)
no rest til line
45x35
55x10
------------
again
65x30
45x10
see video
------------
again
45x40
55x10
------------------
Standard Side Laterals with long holds at the top
no rest til line
25x20 (brief rest pauses)
20x20 (same)
------------
20x30 (brief rest pauses)
20x30 (same)
20x30 (same)
For some reason these burn the fuck out of my joints like nothing else. Probably a mix of shoulder strains and intense pump
Reverse Machine Flies
Very light. Not pushing the dumbbell laterals or these heavy or high rep either. Just trying to get some stimulation. Neck still has alot of tightness.
220x12 (long holds)
160x15 (same)
160x15 (same)
160x20 (same)
160x20 (same)
See videos below
KILL THAT SHIT
