Not much to report, still doing a ton of glute work, I was able to squat 295lbsx5 pain free yesterday. I think I’ve figured out my right shoulder or at least one of the problems haha. My caracobrachialis is deathly tender so I’ve been working on it the last couple days and it seems to be responding. If all goes well maybe I’ll be benching in a week.
Prone Glute Bridge: 10
Single Leg Prone Glute Bridge: 2×10
Quadruped Leg Raise: 2×5 w/5sec hold
Hip Thrust: 10@154.3/70, 154.3/70
Goblet Squat: 4×10@52.9/24
Cambered Bar Squat: 5@225/102.1, 225/102.1, 245/111.1, 245/111.1
Inverted Row: 4×8
Things are progressing, my low back is feeling pretty good but I’m not taking any chances yet. My shoulder feels like it might be getting better.
Tuesday
No benching still, doing lots of prone bodyweight rows and other rehab movements. Plus biceps and triceps…sweet.
Wednesday
Warm Up:
Supine Bridge: 10 x 3 second hold
X-Band Walk: 2×10 w/mini band
Hip Thrusts: 2×10@bw, 10@99.2/45, 10@165.3/75
Core:
Sumo Deadlifts: 5@231.5/105, 231.5/105, 242.5/110, 242.5/110, 253.5/115, 253.5/115, 253.5/115
Hypers: 3×20
Planks: 3 x 1minute
Keeping deadlifts super light, and full reset on the floor. The back didn’t hurt at all doing them today. Still going to take my time.
Sunday:
Couldn’t bench in any meaningful way, the bar hurt. I’m thinking my shoulder might be lat/subscap(shocking, it always is), since it got much worse after doing weighted pull ups on tuesday. Going to take time off pull ups for a while.
Monday:
Squatted! Only 225lbs but it was relatively pain free, so that’s progress. Going to take it really slow on the progress. I’d rather take my time and get 6 good weeks of training for nationals then keep reinjuring it.
Still doing lots of heavy hypers.
Thursday:
Did light sumo deadlifts, and I do mean light, 6×5@225/102.1. The back was okay with it though. I’m not going to push too hard too soon and repeat what I did Monday.
Friday:
Shoulder still too sore from Tuesdays workout so I did a bunch of rehab stuff.
Saturday:
Did a ton of goblet squats(10×10 w/52.9/24 kb) and tons of glute activation. I feel like my glutes are finally getting stronger and actually working. I’m also working on true single leg stuff like deadlifts and pistol squats.
The last two days I’ve done heavy weighted hypers with a bar on my back, very good. I need to keep doing hypers everyday.