2010-04-29 SE Upper

Need to roll this ****ing shoulder. Everything exacerbates it.

Pause Bench: 45, 65, 85, 135
7x2 @ 170lbs
Felt a little slower than the squats did, but then again, I have a hard time getting motivated for anything other than DE and ME bench work. Squats are ****ing awesome all the time; bench is only ****ing awesome when you need to be pissed just to get the weight out of the rack.

Press: 45, 95
120lbs - 5
Shoulder.

Tested other movements, everything made it worse.

Rolling time.

2010-04-27 SE Lower

On the advice of strong folk on other forums (and sort of on here), I've decided to give speed work a rest for a while and try some Prilepin-inspired SE work. Lining things up with the rest of my schedule put today on the heavier end of the cycle there, but it went very nicely.

Then I got to the ab work and strained a hip. Ow.

...oddly enough, I'm still calling this the most enjoyable training day I've had in a while.

Dieselcrew Shoulder Warmup w/ 5lbs

Squat: 95, 135, 185, 225
7x2 - 275lbs
2.5 mins between sets.
Went pretty well. Hip started acting up a tiny bit but then vanished completely after I made a mild technical fix. Speaking of technical stuff...yeah, technique's getting better.
Yay.

Deadlift: 135, 185
5x1 - 225lbs
Easy (no ****, 5 singles at 60% is easy?).

Front Squat: 135
205 - 5, 5, 5, 1, 5, 5
Yeah, uh. I kinda fell forward at the bottom.
This was the least embarrassing dump of my entire training career, though. I got it back up by taking it down to 135 and then squatting it up after discovering that I couldn't Clean it from the pins. Had I realized I was going to do this, I wouldn't have bothered deweighting. Oh well.

FatGripz Rack Pull:
165lbs - 5
175lbs - 4, 4, 3, 3

Fallout:
10, 10, 9*
*****ING OW
First set was wonderful
Second set was pretty good
Third set I lost control on the 9th rep, veered off to the right, and apparently shredded my already mildly problematic left hip. Athletic Trainer visit tomorrow, methinks.

2010-04-25 ME Upper

Still getting the residue of that headache, and was generally unable to get into things. Didn't want to push my luck with any volume.

Dieselcrew Shoulder Warmup - 5lbs
This brought the headache back to about 3x what it was when I walked in. Did some neck stretching to alleviate it, which did a reasonable job.

Incline Bench:
5x 45, 45, 65
3x 85, 105, 125
1x 135, 145, 155, 145
This bastard hasn't gone up for a while. There's a reason I'm keeping it in.

2010-04-23 ME Lower

Went into this somewhat hopped up on caffeine.

GHR: 5
DB Rows: 5ea x 10lbs

Deadlift: 5x135
3x 185, 225
1x 275, 315, 365
0x 375
1x 335, 335
Intended to get 375. Would have gotten it if I'd had the sense to load it up in place of 365 - hell, I might have been able to get 385 given how psyched I was - but when I went for the big PR I wasn't as psyched and wound up calming down a tad when I was setting my grip up. This did not have a positive effect.

Lunges:
70bs - 5, 5, 5
Fairly easy.

45-degree Back Raise:
80lbs x 12, 12, 10
Gave myself a vicious headache on the last two reps of the final set, cut workout short.
Officially using this as my other low back movement (the main one being hypers, at least right now).

2010-04-22 DE Upper

Was unable to make it in for DE Lower.

Right shoulder acting up again towards the end of the workout.

Press: 45lbs
115lbs x 6-7, 7, 5

Blast Strap Push-Up:
3 sets (didn't count reps)

FatGripz DB Row:
40lbs - 12, 12, 10

Plate Halo:
3x10 - 35lbs

2010-04-18 ME Upper

Lowered the volume. I feel...iono, unfatigued.

That said, I also didn't get a PR that I thought would be fairly easy, and am becoming frustrated. Methinks the next 3 weeks - potentially the next one week - will be pretty pivotal with regards to my program selection.

Dieselcrew Shoulder Warmup

CG Incline: 45, 45, 65
3x 85, 95, 105, 115, 125, 135
~2 x 145

JM Press: 45
70lbs - 7, 6, 4

Pull-Up:
8, 5, 6

FG DB Rear Delt Fly:
12.5s x 10, 10, 10

Plate Halo:
3x10 - 25lb Plate

2010-04-16 ME Lower and Deload Plans

I'm going to with the "Nixing speed work and heavily slashing volume for a week" approach and do some rehab/prehab work. And rolling. It was acting up a lot today.

GHR: 5 reps (yeah, I know)
Dieselcrew Shoulder Warmup w/ 5s

Deadlift:
5x 135
3x 185, 185, 225, 275, 315, 335
Probably didn't have the greatest form on the last rep of 335.
Switched from the usual.

DB Lunges: 5x45s
60s - 5, 5, 5, 5, 5
Pretty easy.

Dimel Deadlift:
135lbs x 10, 10, 10
Testing to see if these did anything for my lower back. To the best of my ability to tell, they didn't.

Unilateral DB Hold:
65lbs x 20sec, 20sec, 20sec, 20sec, 20sec
Not hard enough to be worth it.