Front Squats

Planks
Yoga Style
2:00 regular, 1:00 right, 1:00 left, 1:00 regular
  
Front Squat
138/5, 188/1, 208/1, 228/1, 213/5, 213/5, 213/5
   * Changed things up a bit. Kept the warmup light and did three sets of 213/5. I don't recall ever doing 213/5 before. If I have, I know I didn't do it for three sets.

Seated Plate Loaded Rows
242/8 (wide), 242/8 (close) , 262/6 (wide), 262/6 (close)

Lying Hamstring Machine
130/7, 130/7, 130/7

EZ Bar Curls
70/25

* The chiropractor told me to do some shoulder rehab work for the next couple of weeks, so I started that tonight, Essentially, it consists of push ups against the Smith machine bar at various heights to get the blood flowing and to ease back into push movements.

Hex Bar Deads

Planks
   Regular 2:20, Right 2:00 (PR), Left 2:00 (PR), Regular 1:30

Hex Bar Deads
   135/10, 225/5, 315/5, 385/3, 385/3, 385/3, 385/3, 385/3

Weighted Neutral Grip Pull-ups
   15/6, 15/5, 15/5

Hex Bar Rows
   155/5, 135/5, 135/5, 135/8

Standing Hammer Curls
   25s/25

* Seeing the chiro tomorrow. Hope to get the OK to resume push exercises on Thursday.

Front Squat PR

Planks
Yoga Style
2:00 regular, 1:00 right, 1:00 left, 1:00 regular
    * These are more difficult than traditional planks because my arms become more fatigued due to being fully extended.

Front Squat
138/5, 188/1, 208/1, 228/1, 238/1, 248/1, 253/1 (PR), 208/8 (rep PR @ this weight)
   * Great session. 248/1 was paused. 253/1 was solid. I was probably good for 260.

Lying Hamstring Machine
120/8, 120/8, 130/7

Seated Plate Loaded Rows
212/8 (wide), 212/8 (close) , 242/8 (wide), 242/8 (close)

EZ Bar Curls
70/15, 70/15

This ended up being a really good workout. After an initial 1 mile stationary bike warm up, the planks, and the first few warm up sets of front squats, I didn't feel like I had much energy. That all changed once I did the paused front squat at 248.

Hex Bar Deads & such

Planks
Yoga Style:
   Regular 2:00, Right 1:00, Left 1:00, Regular 1:00, Right 1:00, Left 1:00

Hex Bar Deads
   135/10, 225/5, 275/1, 315/1, 365/1, 415/1, 435- nope!

Weighted Neutral Grip Pull-ups
   15/6, 15/6, 15/6

Hex Bar Rows
   135/8, 135/8, 135/8

Standing Hammer Curls
   25s/20, 25s/15

* Not a bad session. Really was hoping to get 435 on the deads because 415 wasn't that bad. Oh well.  

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