Man, I was just dying to get into the gym today to hit the weights after a nice deload week. Today I opted to do declines (as I mentioned I would be doing previously) to see how my rear delt would hold up. It felt OK but it wasn’t comfortable - I’d say 80%. I hit my target goal, which was super easy, and called it a day on declines. I moved over to do some CG bench press and that felt like crap too (like it usually does since the rear delt tweak). I stopped that after the 225 set and decided that I would not be doing any more barbell pressing (incline/flat/decline bench or OH presses) for a while. I may give paused floor presses a go next bench session just to see how those feel, as I haven’t been pausing them in a while and I feel that the ‘reversal’ of the momentum at the bottom of the lift is what really aggravates the delt. I have never done DB floor presses so I gave those ago after being frustrated by declines and cg bench. These felt great! Granted I was using light weight, but I paused each rep 3-5s (or longer) at the bottom of each rep and that seemed to really help things. Makes the lift a lot tougher, but it allows me to stay with lighter weight, which lessens the odds of aggravating the delt. I will continue these, I think. BTB pushdowns weren’t feeling ‘right’ for me today so I just did two light sets and switched to flat db extensions. I did these with light weight, but utilized a long ROM, bringing my fists to ear level (as low as I can go while keeping upper arms perpendicular to the floor). After a handful of sets the light weights didn’t feel so light anymore. Great movement. I finished off the workout with some very explosive and powerful rows. I used a medium-width grip, as I wasn’t sure if a wide-grip would be too much for my delt. These felt great, and everything was cake. Low rests, fast tempo. Got some good wind going. It was hot as hell in the gym - not my favorite
Stretched things out a little bit and went to do power yoga. I am pretty sure I overheated during the rows, and when I went into the yoga studio, which felt like an ice locker in comparison to the weight room, I got really nauseous. I struggled the entire time with light-headedness and wanting to throw up (even had that mouth watering thing going when you think you are going to vomit). This is no fault of the class itself, like I said, I am pretty sure I just overheated and the temperature change really messed with me.
Decline Bench Press:
135×12x2
155×12x1
185×10x1
230×3x1
260×3x1
290×5x1
CG Bench:
135×12x1
225×8x1
BTB Pushdowns:
204×20x2
DB Floor Press (3-5s pause at the bottom of each rep):
60×12x1
80×12x1
100×12x3 (PR)
Flat DB Extensions (fists to ears ROM):
40×12x5
BB Rows (overhand medium-width grip):
225×12x1
245×12x1
265×12x1
285×12x1
285×15x1
+ stretching + power yoga (40 min)
Duration: 110 minutes
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