Pull-ups, Deloads, and injuries 7/13 - 7/24

I didn't blog last Saturday because I was too frustrated with having reinjured myself.  The knots in the areas around my spine on the right side of my upper back, between my spine and scapula, and the shooting pain in my thoracic and cervical spine that sidelined me last year have returned.  Mercifully, they are not nearly to the degree they were last Fall, and I was able to work out this past week (only twice, though), but it is ever-present, and I am very nervous that one wrong move will sideline me all over again.  I can't afford the copious visits to a chiropractor and massage therapist that I fear I need - so we'll see how well I can self adjust.

After a brief deload, we tried adding in some OWU for Press, and ended up re-injuring myself! (Press was the culprit this time, as it was last time) So we are shelving the Overhead Press for a while.  To make sure to get at least some shoulder work in, we're trying 3 sets of the "Shoulder Shocker" on Wednesdays - this burns like crazy!  We'll be benching Mondays and Fridays every week (2x5 Bench plus 2xFailure w/Dumbbells on Mondays and 3x5 Bench on Fridays).

I got 405x5 on DL last week, (even though I said I wouldn't try for it... haha) which was very satisfying, but I only got 4 reps at 410 this past week.  Considering I have been preoccupied with my injury, I am not too disappointed with that.  I skipped the 12 rep set this past week and I will probably be dropping the 12 rep sets in the future... I am unsure.  If I deload on DL, I'll definitely be putting them back in.

Everything seems to be slowing and stalling, so it appears I am transitioning to a more intermediate type program at just the right time.  There are deloads coming, I am sure.

Hopefully this week will be an improvement.

Also note-worthy, my workout partner and I fixed the issue preventing us from doing pull-ups.  Pull-ups still hurt my shoulder, but it is nice to know we can do them if we wish.


7.13.15

Squat 295x5,5,6
Press 167.5x3,4,4
Chins +25x5,5,4; +40x2
FW w/80s


7.15.15

Squat 245x3
DL 405x5
Bench 3x240; 1x260; 230x5,6,4
Rows - SKIPPED
Pull-ups


7.17.15

Squat 300x5
Press 155x2; 180x2; 150x5,6,8 (Injury!)
Pull-ups
FW SKIPPED


7.21.15

Squat 300x5,5,5
Bench 240x3; 225x5,6,6
Rows 200x5,5,6
Chins +20x5,5,5; +35x3


7.24.15

Squat 305x5
DL 410x4; 345x0
Shoulder Shocker with 24/11/11
Chins +21x6,6,6; +35x3