Chest Rehab, Shoulders (overhead pressing, trap focused laterals) and Rear Delts
Leaning, Maintenance, Light and low volume
Strength is definately still down, but strength with rehabbing chest is coming up. Im hitting strict hammer strength incline presses now, just short of bottoming out. This means no rest for the chest at the bottom and no bang off the stoppers for extra inertia. Ive also cycled back to locking out with most of my pressing. To switch shit up. This is my second week hitting incline work again I believe. I just want to get some blood in my chest for now and build the area back up.
Training frequency and volume is reduced now as well as overall intensity. Ive been gradually increasing eating but the main focus is maintaining and staying leaner for now. Until Im ready for growth.
Shoulder strength seems way down on the machines for some reason. It may be due to not training with the same volume and intensity overall and being 20 lbs lighter.
Back has been getting extremely stiff. Upper back. After training sessions. Ill have to see how that develops. Taking naproxen prior to rowing and pressing days, sometimes, has been good for shoulder joints. They feel slightly better after focusing on machines only for pressing, the last few weeks.
I may aim more toward 360x30 with the hammer strength inclines in the full range , stricter form, rather than aiming to increase and rep out 540 and beyond again. I could feel a click in the right side of my chest, similiar to the 3 pops Ive had in the area, during my 410 lb set, early in. It was slight but Im always only one bad set or rep away from tearing or popping that area again. So I have to balance that shit. Ill try to stay focused on size with chest and save my heavier pressing for the shoulder work. I have done alot more weight and reps but I am just looking to build and re inforce the area for now.
While this training is sub par for me, its worthwhile to film some of the sets, so I can see how the area is rehabbing and easily see where my reps are at, so I can keep adding more weekly. All training is valuable to some degree, as it sets to stage for when Im ready to grow again. So I will film some of the current training.
223 lbs after meal earlier in day
CHEST REHAB
Flat Barbell Bench Press (Warm up and stretching only)
Bar x 200 with barbell stretches to each side
Hammer Strength Incline Press (Full range reps except not bottoming out, to keep it stricter)
No rest til line (Not locking out most of these. This is just to warm up the area)
90x50
180x30
270x10
--------- (Not to failure, purely warm up)
360x18 1/2 (Up from 15 last week. See video)
410x10 (See video. These should come up quickly as I just started incline work again. Will stick with high reps to avoid injury most likely. Rehabbing chest)
Felt a mild click in my right pec during the 410 set. It becomes more of a mental struggle with myself, to hold myself back. Knowing my strength level but not being able to test it. Ive already popped my chest 3 times in the last year or so.
No rest til line (See video)
430x6
360x6
270x8
------
Chest was compromised by this point so kept intensity low and didnt push shit too far.
Nautilus Horizontal Chest Press (plate loaded again)
Full range with holds
140x20
230x17
No rest til line
280x5
230x5
140x10
-----
Nautilus Overhead Press (seat set to line below 9)(Plate loaded again)
No rest til line (Not to failure) (Possibly full range on these, dont remember)
180x20
270x20
360x8
------
450x6 (Full range. Very weak lately for some reason with these)
No rest til line (Not locked out)
540x5
450x5
360x8
270x10
-----
Dumbbell Laterals (trap focused version)
45x70 (brief rest pauses)
45x50 (Same. Just wanted to get these over with today and get some blood in traps)
Reverse Machine Fly
Long holds on each rep. Very little rest between sets
175x20
225x12
No rest til line
295x5
235x5
190x10
160x10
--------
KILL THAT SHIT
Videos below