The rebuild continues and seems to be making some small progress. Best I can tell a big problem here is the head of humerus is pulled forward, so I’m pulling it back.
Facepulls – Some
Pulldowns – Some
Flat DB Bench
20 x 10
25 x 10
40 x 10
Db Shoulder Press
20 x 10
20 x 10
Chest Supported Row Machine
50 x 10
50 x 10
50 x 10
50 x 12
50 x 10
DB Shrugs
50 x 10
60 x 10
60 x 10
SSB Squat
355 x 1
SSB Good Morning
65 x 8
115 x 3
115 x 3
115 x 5
Step ups
12, 12
Leg Press Selectorized Machine – Some
Back raises
25 x 10
25 x 10
Band Leg curls – 2 sets
Bodyweight Standing Calf Raises
12, 12, 12
Hip Abduction Machine
70 x 15
90 x 12
90 x 10
1 Leg Hip Thrust
5, 6
Back is weak at holding posture. Need torso training.
Bent over Rows
135 x 5
135 x 5
185 x 5
Pulldowns
60 x 10
80 x 10
100 x 8
Band Facepulls – 2 sets
Db Shrugs
45 x 10
65 x 12
Bench w/ Shoulder Saver Pad
45 x 5
65 x 5
95 x 3
95 x 2
115 x 1
DB Shoulder Press
20 x 8
20 x 8
Light pushdowns.
Shoulder rebuild continues.
This one got stupid fast.
SSB Squats
270 x 2
270 x 5
270 x 4
Sumo Squats w/ SSB
155 x 5
155 x 6
155 x 5
Romanian Deadlift
135 x 5
185×6
205 x 5
Hip Thrusts
17, 10, 10
Hip Abduction Machine
30 x 10
50 x 12
70 x 10
70 x 10
Laying Leg curls – some
Seated Calf Raises
90 x 12
90 x 12
Very weak in sumo squats.
Squats felt super heavy today.
Need to improve my fitness level and up GPP, I was dragging.
I am stuck on a bunch of stuff right now.
A quick moving person would be making progress right now, but I am not.
My default setting is to stay stuck for a long time. I wouldn’t find the answer.
I can experiment my way out of things. I can at least try things.
I can make a few phone calls.
These things would help.
I could also just sit and think about things and read about things. These things would not help so much. The answer is not out there on some website in a 700 word blogpost.
I have been thinking a lot the last few days about what path I will choose. That is probably part of the solution, choosing a path rather than just thinking.
Life is largely good, but I am still stuck on some important things.
I think I stay stuck a lot of times by accident.
I don’t do this kind of thing with my lifting. When I see a weak point or am stuck with things I address it immediately. If my bench press has a problem during a workout, I address it in that same workout. I will do some technique practice or special exercise to work on the problem. Things don’t always get fixed immediately but they get addressed.
I wonder if I get stuck at other things because I don’t address what needs addressed fast enough. I let things simmer and fester instead of addressing things that day. When I was a coder I would have trouble with learning a new programming technology and that problem would tend to persist. I rarely sat down and addressed the problem the same day I realized it existed. I might have read a blog post but I didn’t address it in a meaningful way. In retrospect a 2 or 3 hour deep dive on this new technology would have saved so many problems. This is addressing problems in a meaningful way. I do this with my bench press problems though.
I don’t know why I don’t address business problems immediately. I don’t really care either. I just know this is part of how I keep getting stuck. I know how to fix things with my bench press, so I can at least apply that principle to other stuff.
This is how I think of things, and yes how I keep trying to bench press all the things.
Every week I spend a lot of time reading and looking for new ways to get stronger, healthier and more awesome. Here are some of the best things I have found this week.
Good intro to the Romanian Deadlift: https://www.youtube.com/watch?v=Y3eO9RVbadY
More advanced Romanian deadlift video: https://www.youtube.com/watch?v=kJUP3O-_MJ4
Some good thoughts on discipline, and how we can have great self discipline and accomplish nothing. This one gave me a few things to think about. https://www.artofmanliness.com/character/behavior/are-you-disciplined-or-just-self-disciplined/
I really enjoyed this article on leveling up. It really goes along with my thoughts of making sure we are practicing the right things. https://www.raptitude.com/2021/10/how-to-level-up-instead-of-plugging-away/
Band facepulls
10, 10
Bench Press
45 x 5 – 4 sets
Cable rows
40 x 10
50 x 10
60 x 10
70 x 10
Lateral raises
10 x 10
10 x 10
Db Shrugs
40 x 10
40 x 10
Light pushdowns.
Still working through the shoulder and tricep tendon issues in right arm.
Implementing some posture changes in daily life to try and change this. Less laptop mouse with right arm and making sure I don’t roll my right shoulder forward when sitting on couch. I have been putting my shoulder in wonky positions on certain pieces of furniture.
Deadlift
365 x 1
Felt fairly easy and speedy for this weight. Quit here since this is 90 pounds more than last time I deadlifted heavier.
Reverse Lunges
10, 10
Goblet Squats
50 x 12
50 x 13
Hip Thrusts with band around knees.
20, 20
First time doing these I liked these, worth using the band sometimes in the future.
Laying leg curls – some.
BW Standing Calves
15, 12, 10
Pulldown Abs
50 x 15
50 x 15
The training is working and lifts are getting easier to do. I have been playing with glute training a lot more than ever before right now. I wonder if that is helping my deadlift. I am going to keep running with this glute stuff and see if it helps push up my deadlift.
I do wonder if my historical lack of deadlift prowess is the result of weak glutes. My current thought is train the hell out of my glutes and see what happens. This is the kind of experimentation that makes lifting very fun.