So winter showed up yesterday and stayed overnight in the form of 4 feet of snow. Lots of shoveling yesterday, and snow blowing today. I was completely wiped before I even left for the gym, but I was determined to stay the course. I took a megadose of vitamin C and hit it. Bench felt good despite being dead. I tried the suicide grip and that felt decent - hits the tris more. My grip is still about a “hand and a half” narrower per side than my strongest grip, so I am pretty pleased with how the weights are moving. The last set started to get tough towards the end, but still finished strong. I was more confident with my shoulder this week - more pop off my chest and bar speed. No pains or awkwardness at all. I pushed close grip a little more this week, and that felt fine, too. I am starting to test my occipital/trap/collarbone injuries with some shrugs and everything went well. 405×15 started to burn my occipitalis a bit towards the end, but didn’t strain it or anything. I’ll keep it there for a while. It felt good to get some upper back stimulation. I closed out the session with some misc stuff, including db presses and smith tricep ladders (set the bar at face level, do some ‘pushups’, lower it down one notch, repeat until you hit the floor). So far so good.
Bench Press:
45x20x4
140x12x1
160x12x1
180x12x1
200x12x1
220x12x1
240x12x1
CG Bench Press:
155x12x1
175x12x1
195x12x2
175x12x1
Shrugs:
135x15x1
225x15x1
315x15x1
405x15x1
315x15x1
225x15x1
CG Shrugs:
225x15x3
Tricep Ladders (1 rung = 1 set):
bw x8x8
V-bar Pushdowns:
150x15x1
Single-arm Reverse Pushdowns:
50x15x1
Flat DB Press (randomly switching between neutral and normal grips):
50x30x2
+ stretching + yoga (75min)
Duration: 135 minutes
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