SG Deadlift: 8@345/156.5, 8@355/161, 8@365/165.6, 8@375/170.1
Romanian Deadlift: 2×10@305/138.3
Abs and Obliques
Good workout today, my back was just toast after all the deadlifts.
Bench: 8@185/83.9, 8@225/102.1, 8@245/111.1, 8@265/120.2, 8@285/129.3
Standing 1hand DB SHP: 10@33/15, 10@43/19.5, 2×10@53/24
Rotators
Abs
Well i discovered that if I keep my upper body VERY tight while benching I dont get any pain in the shoulder. I know you are supposed to stay tight but I never really have, at least now I have some really good motivation to.
Squat(no belt): 5@435/197.3, 5@445/201.9, 5@455/206.4, (belt) 2@495/224.5, 2@515/233.6, 2@535/242.7
Good Mornings from Pin: 5@295/133.8, 5@325/147.4, 5@345/156.5
Long day, we had lots of people in in gear today getting ready for a contest next week. It’s fun but it does make it long day. I’m hopeful to work up to 575×2 with just a belt in the next few weeks. The weights didn’t feel bad today but my hips were sore so I was a little slower than I’d like.
Rev Band Bench(double blue, ~300/136.1 bottom/ ~50/22.7 top): 5@365/165.6, 5@405/183.7, 2×5@455/206.4
Standing One Arm DB Shoulder Press: 2×12@25/11.3, 2×12@33/15, 2×12@43/19.5(12 reps per side)
Face Pulls: 10@110/49.9, 10@130/59 10@140/63.5
Internal and External Rotations
Abs
Well the rev band bench was a way for me to hold and lock out heavy weight while leaving very little on my chest. Although even with as light as it should have been on my chest I could still feel it in my left shoulder the whole time.
I really liked the standing one arm db shoulder presses, I’m going to do them for a while. They really showed up a huge flexibility difference in my left and right side that could be a symptom of the problem.
Deadlift(conv, no belt): 10@407.9/185, 10@418.9/190, 10@429.9/195
Zercher Squat: 8@154.3/70, 8@187.4/85, 8@198.4/90
Seated GM: 10@154.3/70, 10@187.4/85, 10@209.4/95
Abs
Second workout in the new gym. The deadlifts were pretty easy today, that’s a good sign since it’s the first week of tens, lets hope they continue that way.
Zercher squats were not much harder but definitely getting painful on the crooks of my arms. Not sure if I should just handle it or wrap a towel around the bar.