Front Squats PRs

Front Squat
    135/5, 165/4, 195/3, 225/2, 245/1 (PR), 250/1 (PR), 205/7 (rep PR at this weight)
    * Nice session...250/1 was slow, but I feel like I did a good job with it. Will try it again before moving up to make sure.
Neutral Grip Pull-ups (Bodyweight)
    12, 9
Plate Loaded Seated Row
   192/10 (C), 192/10 (W)
Planks
   2:00 regular, 1:30 regular, 1:30 right, 1:30 left


Not a bad little session.

Hex Bar Deadlift & shoulder injury update

On Wednesday morning, I told my chiropractor about my chronic left shoulder pain. He diagnosed me with tendonitis and strongly suggested that I switch from regular bar bench pressing to neutral grip DB chest presses. He said the same thing that he said to me when he encouraged the switch to hex bar deads & front squats... 'unless you are competing in powerlifting, you don't have to do those specific exercises.' 

As painful as that was to hear in January, I bought in, made the switch and my body hasn't felt better. So, as painful as it was to hear it again yesterday, I am going to give his suggestion a shot. Before I do that, however, I was told to not do any "push" exercises for two weeks, as my shoulder needs rest.

I started lifting weights a little more than 15 years ago. When I started, I had zero guidance. I wasn't an athlete in school and my friends didn't lift. As a result, I was being that idiot in the gym that put too much weight on the bar and had horrible form. I trained like this for a few years before I ran into someone who had a bit of clue what was going on and told me how horrible my training was.

Unfortunately, 15+ years later, I have a feeling that my body is finally communicating to me what damage I caused. I don't know if this is true, but I'm only 36 years old.... not 56. Should I really be at a point in life where I can't do traditional squats, deads, and bench presses???? It's not like I ever lifted THAT heavy...especially compared to guys that have been lifting as long as I have. It's very frustrating, but as I said above, my body really hasn't felt better since I made the switch to the hex bar and the front squat. As HHH would say, you either adapt or perish. I've been perishing with the way I've been beating up my shoulder. Looks like it's time to adapt.

Tonight's workout:

Hex Bar Deadlift

225/5, 275/5, 315/5, 365/3, 315/15 (full stop... NOT touch and go)
   * I wasn't feeling too strong tonight... shoulder definitely messing with my mind. As a result, I decided to do a 15 rep set at 315...huffing and puffing big time by the end!

Weighted Neutral Grip Pullups
15/5, 15/5, 15/5

Plate Loaded Seated Row

192/10 (close grip), 192/10 (wide grip), 192/10 (C), 192/10(W)
   * Haven't done this in years... kept it light

Standing Hammer Curls

30s/10, 30s/10, 30s/10
   * Alternated arms each rep

Lying Hamstring Machine

120/8, 120/8, 120/8

Front Squat & Bench Press

Planks:
   Regular- 2:00, Right Side- 1:30, Left Side- 1:30, Regular- 2:00
   
Front Squat:
    138/5, 163/4, 193/3, 223/2, 243/1 (PR), 208/6, 208/5
     * 243/1 was tough, but not too bad. +1 rep from last week on the first set of 208. Good session.

Bench Press:
    137/10, 187/9, 187/8, 187/7
    * Left shoulder has been killing me, even though I haven't lifted since last Tuesday. I decided to lower the weight and do higher rep sets tonight. It's still killing me. I really need to address this...I really hope that I don't have to quit benching.

Neutral Grip Pullups: 11, 8

Plank PR, Front Squat, Bench Press, Pullups

Planks:
   Regular- 3:00 (PR), Right Side- 1:15, Left Side- 1:15
   
Front Squat:
    138/5, 168/4, 198/3, 218/2, 238/1, 208/5, 208/5
     * Upped the weight in the warm up sets; 238/1 ties a PR- it went up pretty quickly.

Bench Press:
    132/5, 152/4, 182/3,  222/4, 222/3, 222/3, 222/3
      * Eh.

Traditional Overhand Grip Pull-ups: 8, 8, 8 (Bodyweight: 215 + clothes + shoes)
      * Both neutral grip handles were taken and the gym was about to close.

Yoga & hoops tomorrow, then off until hoops again on Monday & lifting on Tuesday.

Overhead Press & some planks PRs

Planks (performed on forearms)
    Regular: 2:40 (PR)
    Right Side: 1:35 (PR)
    Left Side: 1:35 (PR)

Overhead Press
    113/10, 133/10, 143/6, 143/6, 143/6

Weighted Neutral Grip Pullups
    15/6, 15/5, 15/6, 15/6

* I am going to do the usual basketball on Monday & Wednesday, front squats & benching Tuesday, and yoga on Wednesday next week. From Thursday-Sunday, I have a number of family & friend obligations that will prevent me from lifting. So, no deadlifting and OHP next week. After this upcoming Tuesday, I will next lift again on the following Tuesday. 

Hex Bar Deads, et al

Planks
   Regular- 2:35 (PR), Right- 1:30, Left- 1:30

Hex Bar Deadlift
    225/5, 275/5, 315/5, 365/3, 405/3, 315/10
    *  Solid session... decided to go all out at the end and do 315/10. Talk about cardio!

Single Pulley Triceps Pushdowns: 60/20, 60/20

Lying Hamstring Curl Machine: 110/12, 120/7, 120/7

Weighted Neutral Grip Pullups: 15/5, 15/4, 15/5, 15/5
    * The gym brought in some dip belts, so I decided to try out some weighted pullups with 15 pounds.

Front Squats & Bench Press

Planks:
one arm on left forearm- 1:00, Right Side- 1:30, Left Side- 1:30, one arm on right forearm- 1:00
   
Front Squat:
    138/5, 158/4, 188/3, 208/2, 233/1, 208/5, 208/5
     * Great session. 233/1 flew up. Decided to try 208 for my work sets. Really had to work to get the last two reps of the second set. (Dusted off the Nike Romaleos tonight... they felt fine. I am hoping that I don't get the same leg pain that I used to get when I wore these shoes during traditional back squats.)

Bench Press:
    137/5, 157/4, 187/3,  227/3, 227/3, 227/3, 187/9
      * Stronger than last week, but I still can't get more than 3 reps on 227. I was hoping to get 4 on the first set, but I knew I wasn't good for it after three.

Neutral Grip Pullups: 10

Olympic Bar Curls:
     82/10, 82/8

Accessory Shoulder Work:
      Rear Delt Pulley Machine: 90/12, 90/12
      Standing DB Lateral Raises: 15s/30

Hex Bar Deads & OHP

Planks
   Regular- 2:30 (PR), Right- 1:30, Left- 1:30

Hex Bar Deadlift
    225/5, 275/5, 315/5, 365/3, 405/3, 225/12
    * Felt slower than last week. Tried 430 after the set of 405 and it wouldn't budge.

Overhead Press
     118/8, 138/5, 148/2, 158/1, 168/1
    * Felt like testing my 1RM tonight as I haven't done that in forever. Failed at 173, surprisingly, because 168 wasn't too difficult. Not bad overall, though, considering how long it's been since I've gone heavy on this exercise.

Neutral Grip Pullups: 12, 8  (best set of 12 yet)

Single Pulley Triceps Pushdowns: 60/15, 60/15

Front Squat & Bench Press

Planks:
Regular- 2:00, Right Side- 1:00, Left Side- 1:00, Regular- 54 seconds, inadvertent 3 second break, 1:00
     
Front Squat:
    138/5, 158/4, 188/3, 208/2, 228/1, 198/7, 198/6
     * Much faster than last week and increased the first set of 198 by 1 rep. Awesome session.

Neutral Grip Pullups: 12

Bench Press:
    137/5, 157/4, 187/3,  227/3, 227/3, 207/5, 187/8
     * Weaker than last week for whatever reason. The sets of 227 & 207 felt heavy. Maybe doing the set of pullups first had an impact.

EZ Bar Curls:
     60/20, 60/20

Accessory Shoulder Work:
      Rear Delt Pulley Machine: 80/15, 90/12
      Standing DB Lateral Raises: 15s/15, 15s/15

Overhead Press

Straight Arm Planks:
      V- 1:10, Right- 1:00, Left- 1:00, V- 1:10

Overhead Press
       118/10, 138/8, 148/5, 148/5, 148/5

Neutral Grip Pullups: 12 (PR)