Overhead press:
135 x 5
155 x 3
170 x 8
Facepulls with band:
15, 15 ,15
> Between sets of pressing.
Shoulder shockers
Weighted chin-ups:
75 lbs x 6, 6, 6, 5, 5
Band pressdowns super-set with 55 lb dumbbell hammer curl
Some great mobility drills for the shoulder in this article that I'm using: http://www.t-nation.com/free_online_article/most_recent/long_live_the_overhead_press
Came into boxing later than usual because I had to stop at the laundromat on the way over (thanks for the pee, my feline friend). Only got a 35 minute session in.
Speed bag
2 rounds of double-end bag
5 rounds of heavy bag
I like the speed bag warm-up. I also did TGUs before leaving the house so the combination of the two really had my shoulder feeling fantastic.
At one point during slamming the heavy bag I just instinctively let slip a left hook. A LEFT hook. Crap, I reaaally could have been paying the price for that, but it felt fine. It wasn't a very hard one or anything, but it certainly felt good.
Footwork was a little sloppy during combinations. I'll focus on keeping centered next time. Need to hammer it home to keep my feet at an equidistant apart.
SSB squats:
260 x 5
300 x 3
335 x 9
Romanian deadlifts:
325 x 8, 8, 8, 10
Ab wheel, neck bridges, CoC trainer (40)
GPP was better today. Didn't rest more than two minutes between deadlifts.
I managed to go to boxing today despite six hours of sleep and arms that felt like lead. Goddamn skullcrushers always give me ridiculous DOMS.
2 rounds of shadowboxing
2 rounds of double-end bag
5 rounds of heavy bag
3 rounds speed bag
2 rounds of double-end bag
2 minutes, 1 minute rests, except on the speed bag when I'd just take about a 20 second break everytime I screwed up
The sesson was...slower-paced. I didn't destroy myself. I picked my shots, and didn't use full-power on everything. Today was a focus on accuracy and quality over speed.
On the double-end I'm no longer just worrying about the bag moving around and establishing a rhythm. Now, any shot that isn't a solid connection I deem unacceptable and is cause to slow down and try that hit again.
Working on finding my distance on the heavy bag and extending fully. Kind of tricky with my shoulder, but it keeps getting better.
There were a few kinks felt in it at the start. Really gotta stop skipping Turkish get-ups beforehand. They're freaking miraculous.
I'm beat. Lamb dinner, foam roller, and an epsom salt bath are gonna be nice tonight. Nice is for weaklings, though.
Bench press:
220 x 5
250 x 3
280 x 7
> Very long warm-up, and it paid off, even though I was going for 8.
Skullcrushers:
50s x 7, 6, 5, 4, 3
> No tendonitis feeling thanks to warming up with band pressdowns and using Fat Gripz. My elbows thanked me.
Dumbbell rows:
160s x 5, 6, 6, 6, 6
> Left arm is way stronger than my right, even though that's the side I injured my shoulder on.
Bilateral curls:
50s x 7
35s x 10
25s x 10
Done in an hour.
I think I might be noticing a pattern of being really strong whenever I don't go to boxing. Then again, it might just be a coincidence and I was weak last week just because.
Haven't gotten around to updating the entire week. My lifting has sucked. Can't tell if all the boxing has been inhibiting my performance or it's just cyclical.
Tuesday bench: 260 x 5
> Didn't get a good warm-up, and shoulders felt incredibly weak. I reracked early because everything felt like a grind.
Thursday deadlift: 390 x 5
> Have no idea what's up with this. I pulled 455 x 5 several weeks ago.
Saturday OHP: 160 x 9
> Only thing that didn't regress. Felt good with no shoulder pain.
Overhead press:
115 x 5
135 x 5
152.5 x 10
> I'm not locking out on every rep, but that's okay. Gotta stay pain-free. It's not like I'm doing cheat reps at the end; I'll randomly feel good enough within a set to fully extend on a rep here and there.
Facepulls with band between sets
Shoulder shockers:
45 lb plate, 10-20 lb dumbbells with Fat Gripz; 6-10 reps
Chin-ups:
25 lb plate x 12, 9, 6, 6
Bodyweight: 10
Mini band pressdowns super-set with curls
Felt no motivation to train today, but I did anyway. I'm having psychological trouble adjusting to such reduced training frequency now (I feel like my legs are going to wither away from squatting three times a week to one now). Moreover, I'm doing 5/3/1 three days a week so I'm alternating between squats and deads. The solution to that is to always have one variation of the other as accessory work. I'm not going to be my dumb teenage self. I got my ass in the gym and had a good time.
SSB squats:
242.5 x 5
282.5 x 5
317.5 x 11
> Whether I do 315 or 340, I always get 9-11 on high rep squats, haha.
Romanian deadlifts:
315 x 10, 10, 8
> I always do these overhand, and never touch-and-go.
Ab work + Captains of Crush trainer: 20, 15
Whew, my GPP kinda sucked, even after being light and doing boxing. Gonna work on that.
Beginning 5/3/1 again.
Bench press:
192.5 x 5
222.5 x 5
252.5 x 11
> Had another rep or two in me.
Face-pulls between bench sets
Crazy plates:
155 x 10, 10
> Made my shoulder hurt after 7 reps.
Dumbbell rows:
130s x 12, 9
110s x 10, 9, 9
> Felt something in my shoulder snap as I was bracing myself up and rowing with my good arm. No pain, just felt alarming.
Skullcrushers super-set with hammer curls
New rule: no pressing for accessory work. I came back to 5/3/1 to slash my pressing frequency and volume, so there's no point in defeating that by doing a bench variation after bench pressing. Only extensions and pulls for now.
Before I took a shower I was flexing in the bathroom (it increases vasodilation and makes the muscles feel good - believe me, I'm way past the age where I think my body mass is novel and interesting to look at) when my shoulder jolted in pain for a split-second. Fuck. Nothing lingered, though, and it feels fine now. Just nix the extra pressing and I see good things going forward.
I feel good enough to go to boxing tomorrow. Just need to remember to do Turkish get-ups beforehand.
Took a week off from boxing to let my shoulder heal, and coincidentally this was my deload so I went easy on the weights, as well, while keeping on top of my pre- and rehab exercises. It all paid off and I'm feeling terrific.
Today I did 4 sets of TGU singles before going to boxing. 5 2-minute rounds on the heavy bag (1 minute rest), then 3 1-minute rounds on the speed bag, and then back to 2 rounds for 2 minutes on the heavy bag.
That last set of 290 fucked my shoulder up again. Stupid me for not terminating the instant I felt pain.
Luckily, it's not serious, but any sudden motion causes a jolt of pain, just enough to let me know I need to change things.
Straight sets of 5 are too much. I have two options:
1. 5/3/1
2. My current program, which kicks ass, but going back to unilateral training.
Taking an indefinite break from boxing until I feel prime again.
SSB squats:
290, 330, 370 x 5
Bench press:
290 x 3 x 5
Dumbbell rows:
160s x 3 x 5
Skullcrushers super-set with curls
