Warmups
Pin press: warmups, 165x2(barely) doh
Bench: 147.5x5x3, 140x5
Pendlay rows: warmups, 110x6, 120x6, 125x6
Pushdowns: 30x12, 35x12, 40x12, 45x12, 50x8
Notes
Absolute shithouse day. Forgot to do heat/painkiler rub. Didn't sleep well, for a few days. And just felt garbage. Well, last warmup felt ok, but then going to the top set it just hurt the shoulder, and all power died. The rep sets were barely better, substantially worse than the Sunday workout... and everything felt slow. Worked through the other stuff and did pushdowns as I couldn't be assed doing my lying extension/JM press thingies.
That was the last week of pin presses, and I don't think they helped my shoulder. The unloading at the bottom takes tension away and lets the shoulder move when it needs to be locked tighter.
I am only benching 2x weekly, which I don't think is adequate, so I will add in a lighter evening session, likely on Monday night. Lower RPE and singles.
I will also drop some volume from the primary bench day, and do a single after my top set.
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