High bar squat: Slow down, pause, fast up: 60x5x2, 80x5, 100x5
Bench: warmups, 160x1
Rope pulldowns: 30x12x3
Neck/shoulder stuff
Notes
Sick of not doing anything. Stupid neck. I believe the rear shoulder is a symptom of the issue, which is largely neck related. Squat U (yeah, fu) has an article he mentioned front squat causing pain, that radiates to the rhomboids, which I get, but he finds its from deeper than the superficial muscles, but the deeper ones. I do notice a decrease in symptoms with adjustment (roller) long the upper spine, plus neck cracks (manual adjustment). Last time this happened, I fell. I had pain for a few weeks, competed, then had a couple of weeks off. And things were improving. The comments in my notes for those sessions were all "felt good" but I added in front squats, and overhead presses. Both potential issues for the stupid back. Then the shoulders started to hurt on the tenth day after two sessions of shoulders and one of front squat. This time was the day after my third session of front squats.
Sick of not doing anything. Stupid neck. I believe the rear shoulder is a symptom of the issue, which is largely neck related. Squat U (yeah, fu) has an article he mentioned front squat causing pain, that radiates to the rhomboids, which I get, but he finds its from deeper than the superficial muscles, but the deeper ones. I do notice a decrease in symptoms with adjustment (roller) long the upper spine, plus neck cracks (manual adjustment). Last time this happened, I fell. I had pain for a few weeks, competed, then had a couple of weeks off. And things were improving. The comments in my notes for those sessions were all "felt good" but I added in front squats, and overhead presses. Both potential issues for the stupid back. Then the shoulders started to hurt on the tenth day after two sessions of shoulders and one of front squat. This time was the day after my third session of front squats.
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