STronger in 30 Days (Week 2)

12:42 pm - Home
 
Today I completed STronger in 30 Days (Week 2) as follows:

Bench Press  5-45, 5-135, 3-155, 2-190, 1-225, 5-245, 3-245, 3x3 @ 235

Bench Press (Reactive SlingShot)  4x3 @ 250

Superset:
Incline DB BP  No sets here -- triceps and shoulder wouldn't cooperate
Incline Db Rows  3x10 @ 50

Superset:
Pushups  3x10
Rolling DB Extensions  3x10 @ 20 

Superset:
Multi-Grip Chins  5x5
DB BOLR  5x8 @ 15

DB Hammer Curls  3x10 @ 30 

Bodyweight: 213.4 Pounds (Down 8.8 pounds from 222.2 on 7/9)

Workout Duration: 1:22:29.85 h:mm:ss.ms (with 1:00 rest between sets)

A fairly good workout today.  My shoulder is starting to feel a little better.  This was my second bench day in a row, however, so I wasn't able to get 5x5 @ 245 as planned.  Instead I got one set of 5 there and then a set of 3.  I lowered the weight to 235 and did 3x3.  I'll just repeat this workout next week when my shoulder is stronger and I'm more healed up.  I'm just happy I was able to get some solid work in and seem to be on the mend.
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Baker BB Club Basic Barbell Wk101_C

1:17 pm - Home
 
This afternoon I completed Baker BB Club Basic Barbell Wk101_C as follows:

Shoulder Rehab - Red micro bands

Decline Bench Press  5-45, 4-135, 3-175, 2-205, 3-225 (2+)

Bench Press Pin Presses  5-135, 3-185, 1-205, 5x3 @ 230

Superset:
Dips  3x5
DB French Press  3x10 @ 30

Bodyweight: 213.4 Pounds (Down 8.8 pounds from 222.2 on 7/9)

Workout Duration: 0:47:23.29 h:mm:ss.ms (with 1:00 rest between sets)

This workout was challenging because my left shoulder was still pretty balky at that point.  I only pushed my + set on Decline Bench by one rep to 3.  Also, on my Bench Press sets I did pin presses instead to avoid the pain point when I lowered the bar to my chest.

Baker BB Club Basic Barbell Wk101_B

6:02 am - Home 

This morning I completed Baker BB Club Basic Barbell Wk101_B as follows:

Shoulder Rehab - Red micro bands

4" Block Pulls  4-135, 3-225, 2-275, 1-315, 1-365, 2-405 (2+)

SSB Squats  4-135, 3-165, 2-195, 1-215, 5x5 @ 240, 10-195

Weighted Hypers  3x10 @ 50 Pounds

Bodyweight: 215.4 Pounds (Down 6.8 pounds from 222.2 on 7/9)

Workout Duration: 0:51:03.85 h:mm:ss.ms (with 1:00 rest between sets)

Tough workout today.  There is no fool like a damn fool and that is me. :D  With my new shoulder band exercises my left shoulder had been feeling much better.  Given that, I added OHP back in to my workouts per this program.  Monday's Volume Press day was just too much for my shoulder, though, and it has been in bad pain ever since.  This impacted my block pulls today, so I only got the required 2 reps on my heaviest set and didn't push for any plus reps.  I also went with SSBs to take it easier on my shoulder there too.

I'm going to have to take out OHP again and substitute in incline/decline bench presses at various angles instead.

Baker BB Club Basic Barbell Wk101_A

6:04 am - Home
 
This morning I completed Baker BB Club Basic Barbell Wk101_A as follows:

Shoulder Rehab - Red micro bands

Bench Press  5-45, 4-135, 3-155, 2-190, 1-225
      1-250, 5-265 (3+)

Superset:
Angled Football Bar OHP  4-60, 3-75, 2-90, 1-95, 5x5 @ 110, 2x10 @ 95
Multi-Grip Chins  2x6, 4x5, 2x4, 2x3 (Recon Ron Wk 1 x2)

Bodyweight: 215.4 Pounds (Down 6.8 pounds from 222.2 on 7/9)

Workout Duration: 0:42:27.90 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  Not bad for the second relatively heavy (for me) bench day in a row.  Things felt good today.  My shoulders are a little sore (especially my cranky left one) after the OHP but overall I'm liking having them back in my program.  I think I can build my strength back up slowly there and be much better off for it.

STronger in 30 Days (Week 1)

7:37 am - Home
 
Today I completed STronger in 30 Days (Week 1) as follows:

Shoulder Rehab - Red micro bands

Bench Press  5-45, 5-135, 3-155, 2-190, 1-225, 4x6 @ 235

Bench Press (Reactive SlingShot)  3x3 @ 250

Superset:
Incline DB BP  3x8 @ 55
Incline Db Rows  3x10 @ 55

Superset:
Rolling DB Triceps Extensions  3x10 @ 30
Lat Pulldowns  12-110, 2x10 @ 115

Pushups (Reactive SlingShot)  25, 2x20
DB BOLR  25-10, 2x20 @ 10 pounds 

Bodyweight: 215.4 Pounds (Down 6.8 pounds from 222.2 on 7/9)

Workout Duration: 1:00:00.01 h:mm:ss.ms (with 1:00 rest between sets)

Good workout this morning.  I don't receive my next week's progam for Baker Barbell Club until 4pm but I was wanting to get a workout in today.  I went ahead and did a STronger in 30 Days workout from Mark Bell to make use of my lighter weight SlingShot.  It worked my chest and entire upper body.

Baker BB Club Basic Barbell Wk100_C

5:56 am - Home 

This morning I completed Baker BB Club Basic Barbell Wk100_C as follows:

Shoulder Rehab - Red micro bands

Squats  5-45, 4-135, 3-165, 2-195, 1-230, 1-260, 5-280 (3+)

Sumo DL  4-185, 3-225, 2-270, 1-295, 5-325, 4x3 @ 325

BB Rows  8-185, 8-185, 10-185

Bodyweight: 211.8 Pounds (Down 10.4 pounds from 222.2 on 7/9)

Workout Duration: 0:55:28.92 h:mm:ss.ms (with 1:00 rest between sets)

Very good workout today.  It was my first time using my regular power bar for squats in a while.  My shoulder has been jacked up so I've been using a SSB or a Buffalo bar...it was nice to get back under a regular bar again.

I did Sumo Deads for my volume work for some variety.  I based the % at 72 like the program called for, but that was for my conventionals which was a little high for the sumos.  In any case, I wound up doing a set of 5 and then 4 sets of 3 at 72%.

Baker BB Club Basic Barbell Wk100_B

6:37 pm - Untamed Strength gym
 
Last night I completed Baker BB Club Basic Barbell Wk100_B as follows:

OHP  4-50, 3-65, 2-75, 1-95, 8-115 (3+)

Bench Press  5-45, 4-135, 3-155, 2-190, 1-205
      5x5 @ 225

Close Grip BP  12-135, 12-155, 10-170, 9-170, 5-170

Shoulder Rehab - Red micro bands

Bodyweight: 213.4 Pounds (Down 8.8 pounds from 222.2 on 7/9)

Workout Duration: 0:42:06.30 h:mm:ss.ms (with 1:00 rest between sets)

Good workout last night at Untamed Strength.  The program called for OHP which I haven't been doing for the last several months due to my wonky left shoulder.  I decided to go ahead and give them a try but kept them pretty light and then moved on to Bench.  Instead of doing dips and Lying Triceps Extension (as the program called for), I decided to do some CGBP instead to take it easier on my shoulder.