4estGimp’s BodyBlog

I slept - a lot.  Then I slept some more.  This weekend is all about rest and recovery.

It’s time for feeling out the injury.

Shoulder Warmup
BP with only bar - lots of reps w/ various grips

135 x 5 - Shaky and slow
135 x 10
135 x 20

I decided to see how much of the percentage training I could do.
- based on 260 lbs.
182.5 x 10
195 x 8
208 x 6

STOP - injury is tense, inflamed and painful enough to put on the brakes.

Overall, I’m rather pleased.  The lifts were too shaky and the first rep of every set was really slow.  However, I was still able to train some.

Monday night was rough.  I barely got an hour of sleep.  I was in quite a bit of pain, even with my arm propped on a pillow and having taken 2 anti-inflammatories.  I CAN’T isolate any injuries.  My whole upper body is used in basically everything I do: getting in and out of the car/bed/shower, moving around, cooking… you name it.

The pain/injury came from the midline of my Right collarbone. It was broken when I was about 3 yrs old and is a bit twisted.  Also, I did all sorts of undiagnosed injuries to my joints and right should when I had my wreck back in 1985.  You know those seated DB curls with the seat at about a 45 degree angle to put more stress on the long head of the Bi?  I can’t do them as the stress will cause inflammation/pain in the midline of the right collarbone.  Years ago, I also had an acupuncturist/massage therapist "dig" below that collarbone and cause the same pain (it lasted about a week or two).

Well, after much Googling, there are only 2 things that are below the midline of the collarbone:
* the subclavius muscle
* ribs one and two

This makes me wonder if I have scar tissue or calcification in the area.  hmmmm….  I’ve still not made it to a doctor for diagnosis.

Things were MUCH better just two days post injury.  I have no bruising so that just makes me wonder what was injured.  Sitting at my work desk will elevate my collarbone just slightly.  This removes most pressure and pain.  Oddly, I think it has been some of the best positioning and "therapy" I could get.

DE Bench
75 lbs + bands (5 x 3)
95 lbs + chains low and doubled to get all weight off ground (2 x 3)
115 lbs + chains low and doubled (3 x 3)

3 Board Press
240 x 6 - smooth
275 x 2 + 1 miss/assisted

4 Board Press
315 x 1
I came down way too slowly and was too gassed to press it.  While attempting to grid out the lockout, something just below my right collar bone tore…. for 1 or 2 seconds.

That was the end of Monday’s training.

Skipped - Thursday was rough and I’ve been feeling a little overtrained.  Saturday is mostly a shoulder prehab and high rep day anyway.  I don’t think skipping Bis will be an issue

Shoulder warmup

Percentage Training based on 260 lbs

warmup 5RG x 5Rev Grip x 5 CG
182.5 x 10
195 x 8
208 x 6
222.5 x 4
234 x 1 + 1 miss/assisted
247 x bomb

This was the first down night since starting the serious bench training.  Considering Monday’s training, it’s understandable.

Shoulder warmup

BP % Training based on 255 lbs

135 x 5 reg x 5 Rev x 5 CG
178.5 x 10
191 x 8
203.5 x 6

Put on a 52" Titan F6 to start Shirt training.
3-Board 275 lbs single
2-Board 315 lbs single - strong lockout
1-Board 335 lbs single - did not budge on bottom but able to lock after 1/2 way point.

I felt good after the shirt training so I returned to the rest of the % training.
216.5 x 4
230 x 1 + 1 Miss/assisted
242.5 x 1 + 1 Miss/assisted - (1 rep PR actually)

Unilateral Corner Press
20 x 10
30 x 10
45 x 10
55 x 10

Tate Press
35 x 15, 16, 15

Chins - skipped (had been at the gym for over 3 hours by then)

AR/RE/Rehab/Prehab work

BB Shrugs
135 x 20
216 - (3 x 12)

DB Power Clean 20lbs x 10
Right shoulder felt like gnawing the gristle off the end of a chicken bone.  That’s the last time I do these.

YTWL 10lbs (3 X 12)

Rear Delt raises - skipped

Hammer Curls
30 x 15

Alt Sup Curls
35 x 10
40 x 8
45 x 6
45 x 8

Face Pulls
80 lbs - (3 x 12)

Shoulder warmup

BP % Training based on 250
135 x 5 Reg x 5 Rev grip x 5 CG
175 x 10
187.5 x 8
200 x 6
212.5 x 4
225 x 2
237.5 x 1 + 1 Miss/assisted

Seated low cable row - Pro-grip bar (wide)
100 x 20
130 x 15
190 x 20 - causes excess back arch

1-Arm Low Cable Row
130 x 5
130 x 6

Warmup: shoulder horn, face pulls, piston pushdowns

BP warmup - 135 lbs x 5 regular x 5 Rev Grip x 5 CG
135 lbs Rev grip x 12
BP % Training based on 245 lbs.
170 x 12
182.5 x 8
195 x 6
207.5 x 4
220 x 2
235 x 1, + miss/assisted on second

Uni Corner Press
10 x 10
20 x 10
30 x 10
35 x 10
45 x 10
55 x 6

Chain pullups
+25 lbs weight x 7
bodyweight x 15 , 12, 9