Thursday: Upper 2
[17 RP] Low Incline Smythe: 315 (rest paused) 11,4,2
[2 x 8] Standing Military Press: 195
[3 x 10] Weighted Dips:
n/a
Pulldowns: 250 (2x12 wide), 260 (2x8 medium)
[1 x 10] Reverse Pulldown: 210
[2 x 12] Barbell Curls: 135
[2 x 12] Rev. P-downs: 90 (1 handed)
- My pulled pec muscle was aching after the rest/pausing for low inclines. I tried to do the OHP's, but I didn't think it was worth pushing. I skipped the dips for the same reason..Recovery. I also got a super pump in my shoulders, so much so that it was hard for me to keep my arms above my head for pulldowns. Injuries blow.
On Friday I was supposed to do my lower body, but I was experiencing a dull pain in the left side of my lower back. The kind of pain that wasn't muscle related. So I took the day off and kept a heating pad on it. I figure it was due to the SD, so I stopped and started my PCT protocol a day early.
Saturday: Lower 2
[3 X 8] Front Squats: 235
[1 x 8, 1 x 4] Deadlifts: 365, 405
[32 RP] Ham. Curls: 100 (15,10,7)
[2 X 12] Leg Exten: 160
[4 X 20] Calves: 100
[5 X 10] Abs Work: 140
- Very good day today. Lower back pain (pump) doing the A2G front squats, leftover from the SD experience.
Deadlifts went well. Shooting for one set of 6-8, one set of 3-4 (heavy). I could've went heavier, but my wrist wraps were slipping off so I had to deadlift without them. Ham curls were laying on my stomach, slow controlled negatives. My pain in my lower back has mysteriously disappeared since stopping the SD a few days ago. Thank God for small favors.
Next week I'm going to have to skip flat bench altogether to get my shoulders fully healed. I believe that this was partially due to not taking a full deload after my back to back volume phases. All that frequent heavy benching without rest most definately will tear the shit out of your arms IMO. Looks like I'll use both decline and incline dumbbells for a while....:240:
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