Shoulders, Rear delts (Overhead presses and trap focused laterals, Reverse machine flies)
Low volume, Moderate weight
Broke some more records today with the military presses, despite taking the last 6 days off and hardly eating as well. This is only my third week back doing them, so there is alot of room left for strength gains. I am still hitting the later sets pre exhausted and not saving my strength. From 275 and up is to failure. I like to be able to hit the heavier weights for reps after being pre exhausted. Means I have alot more strength fresh. Ive often taken even my warm ups to failure and every set up the pyramid, while still breaking records on each set, some days. Generally when Im stronger , every set will be up a rep or several, depending on the gain. Today it was 1 rep strength increase on everything, except the 385 which was a new weight for that movement. So I cant say where it was strength wise prior.
Was tempted to hit 405 but had some upper chest cramping, and after the two pops in the right side of my chest, I decided to restrain myself and dropset with 315 and down. 405 would be no problem for atleast 2 reps, even pre exhausted I think. Right now Im just being careful with this chest issue.
Still using a narrower grip. Thumb length from where the knurling begins. Usually for barbell presses I use a very wide grip, which im much stronger with. Im avoiding that now because of these chest strains. Even though its a shoulder press, the wide grip irritates that area. Most likely with a wide grip Id be a good deal stronger. On inclines I should be much stronger, once this chest heals, since this movement is all shoulders.
The bench may have been back slightly farther this time, but it felt about the same. The bench is at the same angle, as far as the notch setting, but it may have been pushed back an extra inch or so. Still not familiar with the exact way I had it set, since this is a new movement.
I was considering taking off about 3 months, and maybe coming back in May. So I was detached completely from the routine. Eating very little and not training for the last 6 days. Considering, breaking records was not bad. Since I was atleast 3 lbs lighter but measurements were about the same. Minimum consequence these days for taking a week off. Had I been training and eating I wouldve been alot stronger.
I have no plan right now. Acid has been flaring up bad in throat. Waking up every several hours often, gargling acid and phlegm, choking. It comes in phases but it really fucks with diet and energy levels. My sleep quality is already shit, so it doesnt help with energy either. Really fucks up meals with acid and bile in throat and mouth often. My throat was real dry and sore for several days as well from all the acid.
I can push through that, but I wanted a break more for my mind, and possibly to heal chest strain some as well. I always come back much stronger from breaks. Like the 10 month break last year. My joints and tendons are more re inforced after long breaks and strength is able to be pushed for much longer. Size eventually follows. I struggled with taking a break this time, because I have no real injuries. Often times Im relieved when I have a strained muscle or minor injury. Gives me an excuse to take a break. Otherwise its hard as hell for me to back off and justify it. Learning to adapt though. I realise for the long term I need to be able to pace myself. In the past I grinded through everything. Even the eating was mechanical. One time I ate most of my paper plate that I had some dried out chicken breasts on, without realising it. Eating was always something I despised. I learned easier foods and methods to get in more food later on, but back then I didnt care. Id hit the buffet for 4 hours and sit in front of massive meals for many hours.
I have the advantage now of having a much slower metabolism and being on hormone replacement. So now is the time when its easiest for me to grow and get stronger. So theres no need to push shit like I did in the past. I will force breaks sometimes to keep shit fresh. Im considering maybe backing down on eating and still training when I feel like it, for maintenance for now. Getting stronger most likely, and maybe denser but not much growth unless I eat for it. I easily stay around 238-243 without pushing food heavy now. To gain more body mass requires heavier force feeding without anabolics. I will probably go off the HRT for this month as well, to give my body a break.
Will feel shit out.
Still on a full rep cycle for shoulder presses. I cycle rep ranges. Since the reps are not too high , it wont be too much elbow wear and tear. I switch it up to get stronger in different ranges of motion. Constant tension has worked best for me though, staying in that mid range and preserving elbows, not locking out. Just switching shit up.
Back felt better today. And right leg cramp is gone. The few days off loosened shit up for now.
235 lbs after 2 meals
Smith Machine Military Press (Bench angled back slightly from 90 degrees to take off spinal pressure, Full reps, down to chin and locked out)
Bar X ?? (warm up)
135x20 (warm)
225x18 (warm)
275x21 (1 rep PR, warm up)
315x11 (1 rep PR)
365x5 (1 rep PR. Skipped 335 and 350 today, felt warmed up enough. Some upper chest cramping made me slightly paranoid, with chest strains)
385x3 (PR. New weight for this movement. Only third week doing this movement)
See videos for 275,315,365,385 lb sets
No rest til line (see video)
315x7
275x6
225x7
185x8
135x10
-------------- (Not to failure, just pump work)
Nautilus Overhead Presses (Full reps. Deeper reps. Seat set to Line below 7. )
360x15 (Warm up)
450x10 (warm)
540x7 (fatigued quickly today.)
No rest til line
590x2
540x3
450x5
360x5
270x8
--------
See videos for 540 lb set and 590 lb dropset
Dumbbell Laterals (Trap focused version. Was feeling some cramping up around neck/trap area, so didnt push it)
No rest til line
45x30
70x10
45x10
-------------------
No rest til line
50x30
55x10
45x10
---------
Reverse Machine Flies (Brief and long holds)
160x20
220x10
220x10
220x10
220x10
KILL THAT SHIT
videos below
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