Chest and delts
Light and low volume
First chest session in a week. I only trained twice last week. More like once. Back session was worthless. Bad anxiety , barely eating for a few days and mentally drained. It takes alot of mental energy for me to even get to the gym, let alone train like I do. With the exhaustion level I have constantly.
Recovered now. Despite the break, I hit some large PRs for the constant tension style on the hammer strength inclines. Strength has shown no signs of stopping for maybe over 6 months now straight. Maybe even the 10 months Ive been back. Some of that was regaining old strength from the break but alot of it was new strength. Records seem to be weekly and cant remember the last time I had a week with no records.
Hit 360x61, 450x30 on the incline hammers. 470x25 and 500x12 but chest cramp during the 500. I could feel I was pushing too heavy with this right side chest strain. Though my chest strain felt ok until partially into the 500. I felt a small pop but hit a few more reps. Didnt push it though. And didnt rest pause any extras today. I couldve pushed more reps. Have to watch this chest strain though and keep shit light and high rep.
No rear delt training today. Only one working set of overheads as well and not to failure. The left side of my neck/trap/delt is still strained. Mostly compression in discs but radiates. Overheads and too much trap stimulation fuck with it. Ill cut volume down in some areas. Ill see if I overhead press twice weekly or cut it down. Its all by feel. I dont even need direct pressing work for delts.
The feeder routine may be put on hold too. Its extremely light but I want to make sure my strain is recovered as much as possible, so I can train everything else properly and not take myself out for too long. Will feel shit out.
237 lbs after previous nights meals (eating was down, 3 lbs added to match other scales)
Incline Hammer Strength Press (constant tension style)
90x100 warm
180x50 warm
270x20 warm
320x20 warm
360x61 (8 Rep PR. No rest pause used today. Large strength increase for not training and eating right last week. Only trained delts and shitty back session)
410x10 (Warm up. Easing chest strain into weight)
450x30 (5 Rep PR)
470x25 (PR)
500x12 (Maybe 2 Rep PR for this range of motion. 540x20 for 3/4 reps. Felt right side of chest cramp or pop slightly, still hit some more reps. But cut it short)
no rest til line
270x19 (not to failure, chest more strained after the slight pop with 500)
180x50 (same,ended it here)
See videos for 360,450,470 and 500 lb sets
Hammer Strength Iso Lateral Shoulder Press
90x20 warm
180x20 warm
270x35 (Not to failure. Was testing neck strain. Decided to end it here. 60 something reps recently. See video)
Dumbbell Laterals (trap focused version. Working around strain)
no rest til line
45x25
60x10
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same
60x16
45x10
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same
60x15
45x10
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same
60x20
40x15
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same
60x15-20
40x15
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Videos below
Camera mount is broken, waiting for replacement. Out of Pro bcaa aminos as well.
KILL THAT SHIT
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