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Old 04-24-2012, 02:37 AM   #521
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24/04/12 - Bench 7x5

Bench
40kg x 5, 60kg x 3, 80kg x 1

90kg x 5 x 7

DB Row
30kg x 12

40kg x 20

Bench was pretty tough, stomach is funky and I wanted to blow chunks for most of the session. Energy levels are very low, 2 sessions left.

Positive is no shoulder tightness or discomfort towards the end of the session, pretty confident I've cracked the problem and have some good solutions.

Shoulder P/Rehab

Like I said in a post recently I find my right shoulder hunched forward quite often and after some searching found some really effective stretches. The first video is basically the problem I have where the arm sits in the front of the shoulder and I've been doing a lot to force it back and stretch the soft tissue. The stretch with the hands behind the back is not comfortable at all but makes a big difference.

Something that I though up yesterday and tried out was lying face down with my foam roller underneath my right shoulder when I had some time. Also slept with a pillow rolled up underneath it.

Last thing I do is thoracic foam roller stretching and lat rolling.

All these things together have made a huge difference already so thought I'd post it up.



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Old 04-24-2012, 03:36 AM   #522
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Good volume. Have you tried band assisted shoulder mobility? Can't see the videos at work.

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Old 04-24-2012, 03:41 AM   #523
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Good volume. Have you tried band assisted shoulder mobility? Can't see the videos at work.

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Thanks LtL. That's what some of the videos are, it's new to me but seems really effective. The power project vid you posted in your log got me looking more into Kelly Starrett's mobility work, the 3 videos are his.
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Old 04-24-2012, 11:11 PM   #524
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A really good session J, hope the stomach feels better!

Some very light press (5 pounds) and weighted rotations before any upper body work really help me, just an idea.
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Old 04-25-2012, 12:32 PM   #525
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Thanks for posting the videos. Had not seen them before.
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Old 04-26-2012, 04:57 AM   #526
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A really good session J, hope the stomach feels better!

Some very light press (5 pounds) and weighted rotations before any upper body work really help me, just an idea.
Cheers mab, everything stayed down so it's all good.

My warm-ups for the last month I've been using cuban rotations and band pull aparts, definitely makes a difference.

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Thanks for posting the videos. Had not seen them before.
No problem, really good stuff on his youtube channel.
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Old 04-26-2012, 05:05 AM   #527
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26/04/12 - Bench 8x4

Bench
40kg x 5, 60kg x 3, 80kg x 1

95kg x 4 x 8 =rep PB for 8 sets

DB Row
28kg x 10

40kg x 15

Rear Laterals/DB Curls
8kg's/12kg's x 12/10 x 2

Bench was strong, tri's are dead but shoulder is fine. Wanted to get some rows in, was pretty dead so just some light upper back and bi's to finish.
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Old 04-26-2012, 05:20 AM   #528
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Strong benching JT, and great volume!
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Old 04-26-2012, 05:24 AM   #529
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Strong work JT.

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Old 04-26-2012, 06:36 AM   #530
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Nice work J, on your way to smashing bench records
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