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.
Have you consider DeFranco's shoulder shocker for shoulder work? No full ROM pressing in it, and should promote blood flow.
ReplyDeleteFunnily enough, I had already planned to do shoulder shockers for accessory work on OHP day. I seem to be able to handle one intense set of pressing just fine so I'm still doing the main lift.
ReplyDelete