KD5NFW's Quest for Strength Log

[KD5NFW]

3/2/1 Cycle 10 Week 3 Day 1
50 minutes

Overhead Press Day

Strict Military Press

Training Max - 205

Warmup
85 (40%) x 5
105 (50%) x 5
125 (60%) x 3

Weight (Goal) Actual

Working sets
155 (5) 5
175 (3) 3 last rep was a grinder!!
195 (1x5) 0 FAIL, waited about 30 seconds or so and tried a push press, FAIL, WTF?
I knew this day was coming. Still not happy about it though. It may be time to lay off the heavy weights and allow my shoulder to heal. Not going to use it as an excuse for the fail.

AMAP Standing BTNP
150 x 7, 6, 5 +5lbs

Chest dips
BW x 10 x 5

Zottman curls
30 x 10
35 x 8 x 2

High cable face pulls
70 x 15 x 3 -10lbs

Straight bar curls
80 x 8
70 x 8
60 x 8

Cardio
20 minutes LISS elliptical

[Vin1968]

Damn Rich, sorry to hear this. Take it easy, and let that sucker heal up.

In the meantime, I will be looking up zottman curls.

[Squatter]

Yep, never happy about a miss, especially at the time, but maybe it's time for some adjustments. Have you used the woody's yet? maybe adjust the percentages for shoulders. It seems like alot to go from a triple @175 to 195 for singles. 20 lbs is alot on OHP. I would also not be afraid to make instinctive calls to adjust the last set if the next to last set had a grinder in it. Sometimes the body just doesn't want to go according to plan, but if we work with it we are still making progress. I think that is the biggest flaw in programs with prescribed numbers, like 531, in that most of us forget to consider making audible changes on the fly. Heck, I don't think I ever once did that while on 531, and I should have.

Who knows, maybe next week your body will give you that 195 and it might even feel easy-ish!

[KD5NFW]

Originally Posted by Vin1968

Damn Rich, sorry to hear this. Take it easy, and let that sucker heal up.

In the meantime, I will be looking up zottman curls.

Thanks Vinnie!! Zottman's are kinda cool.

Originally Posted by Squatter

Yep, never happy about a miss, especially at the time, but maybe it's time for some adjustments. Have you used the woody's yet? maybe adjust the percentages for shoulders. It seems like alot to go from a triple @175 to 195 for singles. 20 lbs is alot on OHP. I would also not be afraid to make instinctive calls to adjust the last set if the next to last set had a grinder in it. Sometimes the body just doesn't want to go according to plan, but if we work with it we are still making progress. I think that is the biggest flaw in programs with prescribed numbers, like 531, in that most of us forget to consider making audible changes on the fly. Heck, I don't think I ever once did that while on 531, and I should have.

Who knows, maybe next week your body will give you that 195 and it might even feel easy-ish!

Thanks Jim! Yeah I'm normally not afraid to call an audible if I'm not feeling it, but I was hell bent on getting that BW press last night. The thought even crossed my mind during the day of just going for a 200 press lol.

My right shoulder has now progessed in severity to where my left one was over a year ago. The pain goes from under my shoulder blade to across the rear delt, trap, clavicle, and upper pec. Basically the whole right side lol. Just breathing deep hurts! I was able to heal up the left shoulder by alternating, on a monthly basis, bench and BTNP as my main press move with the other being the accessory. I may need to switch to an upper/lower A/B type of program for a couple of months.

[moeheep]

Still, thats some strong pressing Rich.

Hope the shoulder gets well, although the way you describe it, it dosen't look like any time soon...

[BendtheBar]

Keep killing it.

[Squatter]

Wow Rich - didn't realize it was that bad. However, it is good news you know how to rehab it. However, it is also concerning how you got the same injury on each side.

I also reckon one of those Ram's or slingshot may help.

[KD5NFW]

Originally Posted by moeheep

Still, thats some strong pressing Rich.

Hope the shoulder gets well, although the way you describe it, it dosen't look like any time soon...

Thanks Marvin. Yeah I think it is going to take some time.

Originally Posted by BendtheBar

Keep killing it.

Killing it, or it killing me

Originally Posted by Squatter

Wow Rich - didn't realize it was that bad. However, it is good news you know how to rehab it. However, it is also concerning how you got the same injury on each side.

I also reckon one of those Ram's or slingshot may help.

It was on the road to recovery until I got loose on bench form on a heavy single and retweaked it It will heal up if I give it a chance!

[KD5NFW]

3/2/1 Cycle 10 Week 3 Day 2
50 minutes

Deadlift Day
all lifts raw double over unless noted

Training Max - 440

Warmup
135 x 5
175 (40%) x 5
225 (50%) x 5
265 (60%) x 3

Weight (Goal) Actual

330 (5) 5
375 (3) 3 VG's
420 (1x5) 1, 1, 1 VG's
First two had pretty good speed. Third one was a bit of a grind till I hit my knees.

Rack pulls, mid knee
405 x 5
445 x 5 x 2
These were relatively easy.

Power shrugs
365 x 10 x 3 +40lbs

Kneeling cable crunch
200 x 15, 15, 15 +3reps

Cardio
20 minutes LISS elliptical

[Squatter]

Excellent work Rich! As usual, once you get it off the floor it it going up! Did you make an audible to stop at 3 singles?

Glad you find rack pulls easy - I find them next to impossible. Looks like we are opposite's when it comes to pulling prowess - I am better off the floor while you are stronger once off the floor. Hopefully, my lower back rehab will rectify that for me. I am wondering if stronger quads would help you off the floor.