Thursday 30th September 2021

Shoulder was sore half the day, but I had the first single night sleep since this began hurting.

Warmups

Side lunges: BWx12x4

Sumo deadlifts (different widths): warmups, 140x1x2, 140x2

Stepups: BWx12x4

Notes

Felt pretty reasonable.  

Tuesday 28th September 2021

Ok, shoulder from yesterday had a little pain, but not as bad as it has been.

So

Warmups

Foam press: warmups, 50x12x4

Single arm pulldown: warmups, 30x12x4 each arm

Notes

Felt good during it.  A little pain overnight, slightly more than there has been.  No massage either, which may have helped.  Sorish as of 10am.  But a cracking sorts most of that out.  Rest it tonight.

Monday 27th September 2021

Bleh

Shoulder is still being problematic.  Rest has dulled the pain slightly, but not completely.  Just means less painkillers, not no painkillers.  Mainly overnight, with the pain during the day not being substantial.  

So, I decided to try some lifting. 

Highbar squat: warmups, 130x2

Banded leg curl: P+Bx30x3

Standing leg curl: 20x12, 30x12x2 each leg

Notes

Ok, weights easy.  Enjoyment, massive.  I like lifting.  Pain.  Eh.  Was stiffish overnight, but nothing extraordinary compared to other days.  Sorer on Tuesday morning than Monday, but it can also be many things.

Goals have changed.  As I am getting through this garbage, I begin my weight class journey.  The goal is to move from 120kg to 105kg in the next two years.  Practically, that means 108kg, followed by a short weight loss and water cut.  Best part of 16.5kg to cut.  Onwards.  This will give me the remainder of year off to cut, and then into the next.  Compete as light 120 for the following year, and then the final push across to 105.  

Saturday 11th September 2021

Warmups

Bench: warmups, 162.5x1, 172.5x1, 40x8x4

Stuff

Notes

Bleh. Done.  The shoulder/tricep weakness has returned, so thats me done for the year.  No more bench competitions until its recovered.  I believe that its a cervical radiculopathy, which starts with strained spinal muscles, thanks to front squat this time, and resulting in inflammation, and sets up the radiculopathy, so nerve pain, and similar radiating out to the shoulder, and arm.  Finally I get reduced strength in triceps/shoulder which impairs bench lockout on the left hand side.  Assuming progression is similar to the last time, it will be 2-3 months before it gets better.  I think the covid vaccination increased the pain for some time, which is a side effect of vaccination.  

Plan for the remainder of the year is to get less fat.  Get more function into the shoulder.  Decrease the pain I am feeling from this garbage.  

Wednesday 8th September 2021

Warmups

Incline bench: warmups, 100x8, 105x8, 110x8x2

Band flies: minix30x2, minix40

Sumo deadlifts: warmups, 180x1, 200x1, 220x1

Standing leg curl: 10x12, 20x12x2 per side

Notes

Shoulder hurts but not when I am playing in the gym.  Happy with the performance.  Top deadlift was harder than I thought it would be but eh, thats ok.  

Monday 6th September 2021

Warmups

Bench: warmups, 180x1, 152.5x5x2

Adductor squeezes: 1min x5

Stepups: BWx15, 10x15, 20x15

Sissy squats: BWx12x5

Facepulls

Copenhagen stuff

Thoracic stretch

Notes

Lunchtime session.  Felt ok.  Need to be faster, but warming up takes the most time.  Sissy squats were brutal stretch.  Happy with those.  

Friday 3rd September 2021

Warmups

Bench: warmups, 160x1, 170x1, 180x1, 162.5x1, 172.5x1, 182.5x1

Foam press: 146x7x2

Shoulder stuff

Notes

Doing less formal stuff, but all involving singles.  Not as strong as even a few weeks ago, but will get there.

Wednesday 1st September 2021

Warmups

Side lunges: 20x12, 30x12x4

Sumo deadlifts: warmups, 100x1x3, 140x1x4, 160x1, 180x1

Incline widegrip bench: warmups, 60x8x3, 80x8, 100x8

Pushups: bwx12x3

Banded flyes: lots

Neck stuff, stretching etc.

Notes

Still stupid ass neck, which I could feel from the weight on my shoulders for lunges...  Deadlifts moved ok.