The Workout:
Band Facepulls – Some
Cable rows – some
Bench Press
45 x 5
95 x 5
135 x 3
135 x 2
185 x 1
135 x 6
Close Grip Bench Press
95 x 8
95 x 10
95 x 10
DB Shoulder Press
45 x 10
45 x 10
Chest Supported DB Rows
50 x 10
50 x 10
50 x 10
Pullups
2, 1, 1
Close to being able to do sets of these. Most likely just need 2-3 week ramp up if wanting to specify.
Pulldowns – some
Scap Pullups
5, 5
Barbell shrugs
155 x 10
245 x 5
155 x 10
DB Skullcrushers
10 x 8
10 x 8
10 x 8
Pushdowns
Hammer Curls
Pulldown abs
40 x 15
40 x 15
40 x 15
Need to get more of a pump and get warmer before doing presses.
Since moving into a hypertrophy phase I need to start adding back off sets after my ME singles and get in shape doing some reps.
Thoughts:
Today’s workout felt pretty good while I was doing it. I am in a moderate deload this week so I didn’t go crazy with any of the load. Some good things happened today though. First off I was able to flex my triceps and felt 100% good doing that. I haven’t been able to do that for months. My right shoulder is starting to feel good pressing finally as well. I also managed a couple pull ups. I feel like I can start actually training my upper body again rather than living in state of limbo. That being said I am typing this 6 hours after the workout and my shoulder feels slightly trashy, so we’ll see in a couple days if steps forward are warranted or if I keep hanging out in limbo.
The plan going forward is to start doing hypertrophy training for a while and really build up a base over my whole body. My strength is pretty good with my lower body and even my upper body if I am able to do a couple pullups. I just want to build slowly right now with my strength and get muscle all over so I am more resilient to injury. Progress the last 6 months has been good so I think its time to pump the brakes and just build fitness and muscle mass before pushing strength again.