Clangin' and Bangin'

3/18/24 W13 D1

Squat
325x2
345x2
375x2
295x5x6

Bench
315x2
335x2
350x2
285x5x7

Spent most of the day doing construction related activities, but still managed to squeeze this in. No need for arm work, drilling into concrete gives a surprising pump when you don't know what the hell you are doing.
 
3/21/24 W13 D3

Close grip bench
330x2
345x2
365x2
345x2

Feet up bench
275x6
295x6
275x6

Overhead tricep ext
4 sets of 12

Incline curl
3 sets of 8
3 sets of 12

Late start because I was at the doctor. Was supposed to get a biopsy on my thyroid, but the doctor said my neck was too thick and jacked for him to do it in office. Now I'll have to go to the hospital to get the shit done. Complete waste of 2 hours of my life. Close grip bench felt strong though so that was cool.
 
3/25/24 W14 D1

Deadlift
365x1
385x1
405x1
340x4x4

Bench
315x1
365x1
385x1
305x4x3

Trap bar shrug
200x20x3

Barbell curl
3 sets of 10

Incline curl
3 sets of 12

Work trip has my schedule discombobulated so I combined two days today. Had to skip last two sets on bench and I wondered why I benched at all. Minor shoulder joint pain has transitioned into somewhat major pain in what I believe is my rear delt.
 
4/1/24 W14 D1

Squat
375x1
395x1
415x1
330x4x4

Bench
315x1
365x1
385x1
305x4x5

Barbell curl
3 sets of 10

Incline curl
3 sets of 12

Came back from my work trip on Friday, but decided to rest and let my shoulder heal. It felt better going into today, but as soon as I started bench the same pain came back. Not even sure what muscle it is, but it's on the back of my shoulder and maybe top of the arm. Real fucking downer whatever it is.
 
4/2/24 W14 D2

Deadlift
365x1
385x1
415x1
335x4x4

2ct pause bench
275x2
315x2

Tried doing a bunch of band shoulder stuff during deadlift to warm my shoulder up for bench. It was actually kinda encouraging because I didn't feel any pain through the warm up sets. At 275 it was noticeable and at 315 it was bad again. Usually run a 16 week program, test maxes, and run another program. That plan isn't looking good so I need to figure out how to proceed.
 
Does it hurt to the touch or just in the bench RoM ? Does it follow with swiss bar? Naggers are a pain
 
Fahcough said:
Does it hurt to the touch or just in the bench RoM ? Does it follow with swiss bar? Naggers are a pain
Click to expand...
Tried swiss bar today and there was no change. After looking at shoulder anatomy I think it's teres minor or major. Did some lacrosse ball work on it earlier and it improved.
 
4/4/24 W14 D3

Pause squat
285x2
325x2
345x2x3

Close grip bench
275x3
315x3x3

Feet up bench
275x3
295x3

Curl
3 sets of 15

Decided to play through the pain. Bench was okay. Tried to do some tricep work and seemed to confirm that the teres major/minor is my problem. Tricep itself is fine, but across the top of my armpit is painful. I should probably just stop for a couple weeks, but I don't want to and I don't even know if that will fix the problem.
 
4/5/24

Grueling workout of 4 different teres minor exercises, one of which I kinda made up myself once I was able to really feel that muscle working. Surely nothing could go wrong with creating your own PT. I'd might like to take some of the science drugs DEVILsSON talks about, but they are probably illegal where I'm at.
 
Poon Goon said:
4/5/24

Grueling workout of 4 different teres minor exercises, one of which I kinda made up myself once I was able to really feel that muscle working. Surely nothing could go wrong with creating your own PT. I'd might like to take some of the science drugs DEVILsSON talks about, but they are probably illegal where I'm at.
Click to expand...
Thought you was stateside ? They selling em on amazon in weaker pill forms.
 
4/8/24 W15 D1

Squat
375x1
405x1
425x1
345x3x3

Bench
315x1
365x1
315x3x2

Barbell curl
3 sets of 10

Incline curl
3 sets of 12

Keep telling myself I'm going to take a break from bench, but after a few days off I go right back to it and realize the pain isn't going away. Really stupid on my part. Don't know what the plan will be going forward, but I'll keep trying the PT exercises I found. Might do 531 for a couple weeks while I work on getting the shoulder better.
 
4/15/24

Deadlift
365x1
405x1
365x2x2

Bench
275x1
315x1
365x1
205x10x5

Trap bar shrug
185x20x2

Barbell curl
3 sets of 10

Shoulder PT exercises

Told myself bench wouldn't go above 275, but that didn't hurt. Neither did 315. 365 did though.
 
4/19/24

Deadlift
225x3
275x3
335x3
365x2
405x1
425x1

Bench
135x5
225x3
275x2
315x1
365x1

Shoulder PT

Would have tested maxes today if my shoulder wasn't hurt so I went through the motions. Don't think I would have hit a deadlift PR anyway. 365 on bench felt good and I almost said fuck it and went for a PR, but by the time I stood up I felt a dull pain.

Done with the Calgary Barbell 16 week program. Hard to judge it since I got hurt toward the end. I don't think it's for me though. Bunch of RPE stuff and I'm not good at rating myself. That may have contributed to my shoulder problems. Probably go back to Sheiko or something else percentage based once I am healthy again.
 
4/22/24

Squat
245x5
285x5
315x5
245x5x5

Seated cable row
5 sets of 8

Trap bar shrug
185x15x3

Incline curl
4 sets of 12

Shoulder PT

Spent the afternoon at the hospital getting holes poked in my neck. Should know if it's thyroid cancer in a day or two. Planned on delaying today's workout to tomorrow, but I was done early enough to squeeze this in. Doing 531 for a couple weeks to hopefully let my shoulder get back to normal.
 
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