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Chest and Delts/Traps, rear delts (overhead pressing)
Injury rehab, light, low volume. Second shoulder session in 2 days.
Decided to test out my chest strain today. It feels mostly healed. I can feel some tenderness with the 290 set on the incline hammers. Nothing major but I will reintroduce weight and reps, volume slowly. Volume,weight,reps were all very low. Not to failure. Im looking to heal the area and strengthen it at the same time for now. Chest got about 2 weeks rest along with everything else since the strain.
I kept all the sets for chest constant tension style. Im strongest and most explosive from the bottom range, due to that stretch reflex, but the constant tension range I feel hits the muscle alot better, not allowing rest and should delay injuries in the area. I will eventually re introduce the bottom range but will try to avoid it for a while and heal. Both times the right side of my chest popped was with presses from the bottom and up. First with 560 on hammer strength incline and a few months alter with my attempt of 225x60 on flat bench.
Overhead pressing is always risky for my neck/trap area which strains easily with these. I went up to 360 but avoided overloading the machine to 450 with 10's on the handles. I only did what I was able in strict form. I tried to avoid bending my neck back or putting too much tension on my mid and lower spine by getting under the weight. I also did not use alot of explosiveness on anything today. Just feeling shit out. I may just work up my reps very high with 270 and 360 and stay with those weights for a while, but will see. I may drop shoulder press work completely once I can hit high volume with chest again. Im mainly doing it now to compensate for lack of pressing volume.
Hit a few sets of rear delts. Never train these anymore. I did feel alot of joint inflammation in shoulders when I do these. So I may or may not continue with them.
Nothing to failure.
232 lbs after previous nights meals, but stomach mostly empty by this point
Incline Hammer Strength press (plate loaded) (Constant tension style, not all the way down and just short of lockout)
Empty machine x80
90x50
140x50
180x50
230x30
270x30
290x30
No rest til line
290x20
230x20
180x15
140x15
--------
Did not use explosiveness or push to failure. Felt some tenderness in chest and not going to push that shit hard yet.
Iso Lateral Hammer Strength Shoulder Press (plate loaded) (Seat set low initially, reps close to lockout and locked out)
90x35
180x25
270x30 (rest pause, see video)
320x10 (same)
360x6 (see video)
No rest til line
(Set the seat higher to get more depth with less weight. Didnt want my neck to lock up on these)
270x8
180x8
------------
Restrained and kept it very strict for now.
Reverse Machine Flies
90x20
135x15
180x12
220x8
Alot of holds and not pushing failure. These fuck with my shoulder joints alot, so all reps had pain. Its more of a test for now. I did these with the 300 lb stack for high reps in the past but have not trained them in a very long time due to joint soreness.
Dumbbell Laterals (trap focused version)
no rest til line
45x30
60x10
-----------
same
60x20
45x10
---------------
same
60x20
45x10
-------------
same
60x15
45x10
-------
Same issues. Not pushing it hard yet. No anti inflammatories today, just the usual daily tramadol at low dose. I want to feel where shit is at for now.
KILL THAT SHIT
Videos below
Injury rehab, light, low volume. Second shoulder session in 2 days.
Decided to test out my chest strain today. It feels mostly healed. I can feel some tenderness with the 290 set on the incline hammers. Nothing major but I will reintroduce weight and reps, volume slowly. Volume,weight,reps were all very low. Not to failure. Im looking to heal the area and strengthen it at the same time for now. Chest got about 2 weeks rest along with everything else since the strain.
I kept all the sets for chest constant tension style. Im strongest and most explosive from the bottom range, due to that stretch reflex, but the constant tension range I feel hits the muscle alot better, not allowing rest and should delay injuries in the area. I will eventually re introduce the bottom range but will try to avoid it for a while and heal. Both times the right side of my chest popped was with presses from the bottom and up. First with 560 on hammer strength incline and a few months alter with my attempt of 225x60 on flat bench.
Overhead pressing is always risky for my neck/trap area which strains easily with these. I went up to 360 but avoided overloading the machine to 450 with 10's on the handles. I only did what I was able in strict form. I tried to avoid bending my neck back or putting too much tension on my mid and lower spine by getting under the weight. I also did not use alot of explosiveness on anything today. Just feeling shit out. I may just work up my reps very high with 270 and 360 and stay with those weights for a while, but will see. I may drop shoulder press work completely once I can hit high volume with chest again. Im mainly doing it now to compensate for lack of pressing volume.
Hit a few sets of rear delts. Never train these anymore. I did feel alot of joint inflammation in shoulders when I do these. So I may or may not continue with them.
Nothing to failure.
232 lbs after previous nights meals, but stomach mostly empty by this point
Incline Hammer Strength press (plate loaded) (Constant tension style, not all the way down and just short of lockout)
Empty machine x80
90x50
140x50
180x50
230x30
270x30
290x30
No rest til line
290x20
230x20
180x15
140x15
--------
Did not use explosiveness or push to failure. Felt some tenderness in chest and not going to push that shit hard yet.
Iso Lateral Hammer Strength Shoulder Press (plate loaded) (Seat set low initially, reps close to lockout and locked out)
90x35
180x25
270x30 (rest pause, see video)
320x10 (same)
360x6 (see video)
No rest til line
(Set the seat higher to get more depth with less weight. Didnt want my neck to lock up on these)
270x8
180x8
------------
Restrained and kept it very strict for now.
Reverse Machine Flies
90x20
135x15
180x12
220x8
Alot of holds and not pushing failure. These fuck with my shoulder joints alot, so all reps had pain. Its more of a test for now. I did these with the 300 lb stack for high reps in the past but have not trained them in a very long time due to joint soreness.
Dumbbell Laterals (trap focused version)
no rest til line
45x30
60x10
-----------
same
60x20
45x10
---------------
same
60x20
45x10
-------------
same
60x15
45x10
-------
Same issues. Not pushing it hard yet. No anti inflammatories today, just the usual daily tramadol at low dose. I want to feel where shit is at for now.
KILL THAT SHIT
Videos below
