Furius

Close-ish grip bench 55,0kg 20 Random shoulder press machine 40,0kg 20, 20, 20 DB side raises 10,0kg 20, 20, 20 Triceps with cables and shoulder rehab work to finish.

Paused bench press 65,0kg 20 Incline bench 55,0kg 20, 20, 18 Cable titjob 10,0kg 20, 20, 20 Triceps with cables and some shoulder rehab work to finish.

Should have had a leg day but due to yesterday's massaging, nnnooope. Did some fucking around for back instead. Chest-supported rows 70,0kg 4x8 + drop set 6-8-10 with 70,0kg, 50,0kg and 30,0kg Pulldowns 80,0kg 5x8 DB shrugs with 3s pause on top 40,0kg 4x15 Metric shit ton of hammer curls

So long story short: no more free squatting or deadlifts due to some serious degeneration in my lumbar spine and no more benching 160 or overhead pressing 130 for a looooong time due to torn deltoid. I'm currently doing shoulder rehab using a rather extreme version of a basic linear progression program for chest and shoulders and training legs and back with John Meadow's methods. I'm planning on only training legs once every two weeks though since I'm already having a hard time finding jeans. Today's work: Close-ish grip bench 50,0kg 20 Seated barbell press 35,0kg 20, 20, 20 Cable pushdown 40,0kg 20, 20, 20 DB side raises 9,0kg 20, 20, 20 Cable french press 15,0kg 20, 20, 20 Rear-delt flies 6,0kg 20, 20, 20 Smith upright rows 40,0kg 20, 20, 20 The workout looks long as shit but I'm easily in and out of the gym within 60min including changing clothes and warming up.

Nah I'll keep going as long as possible. My younger brother is already a disability pensioner because and addicted to painkillers due to the same back condition so I ain't going down that road. It's only been a bit over a month since the accident and I can train relatively comfortably, but I'm still only benching around 60 and overhead pressing around 35. Time will tell how this goes.

So I first got here back in 2015 with some powerlifting goals in mind. I haven't been able to squat or deadlift for 2 years due to two degenerating lumbar discs and vertebrae. Also within 3 months I went through heart surgery and tore half of my right frontal deltoid off of the bone so things are pretty good so to say Feeling weak as hell benching 60kg after repping 160kg just a few months prior. Now I'm just focusing on rehabbing my shoulder and dieting and my first goal is to get back to a 170kg bench while weighing below 100kg in November. After that I'll focus on improving my bench for next year's WPC world championships.

Squat x3@RPE7-8, 5% load drop 120,0kg 3 115,0kg 4x3 Competition bench x3@RPE9, 5% load drop 115,0kg 3 110,0kg 2x3 Hulk strong.

1,5 weeks of infected ear, throat and sinuses+ influenza does wonders to one's strength. Deadlift x3@RPE7-8, 5% load drop 160,0kg 3 152,5kg 2x3 Touch and go bench x8@RPE10, 5% load drop 105,0kg 8 100,0kg 2x8

Squat x5@RPE9, 4-6% load drop 142,5kg 5 135,0kg 5 Competition bench x5@RPE9, 4-6% load drop 122,5kg 5 115,0kg 5 Flat DB bench x8@RPE7->9, repetition 32,5kg 5x8 Rear-delts 10min, abs 10min

2,5cm deficit deadlift x5@RPE8->9, repetition 160,0kg 3x5 3s paused bench x5@RPE8->9, repetition 110,0kg 2x5 Front squat x6@RPE8->9, repetition 80,0kg 2x5 back 10min, biceps 10min

Squat x5@RPE8->9 130,0kg 3x5 Touch and go bench x3@RPE9, 2-3% load drop 127,5kg 3 125,0kg 3 Seated shoulder press x6@RPE8->9 70,0kg 3x6 Rear-delts 10min, abs 10min

Deadlift x3@RPE9, 2-3% load drop 192,5kg 3 187,5kg 3 Close-grip bench x5@RPE8->9, repetition 100,0kg 5x5 2,5cm deficit SLDL x6@RPE8->9, repetition 110,0kg 3x6 Back 10min, biceps 10min

Competition squat x3@RPE9, 2-3% load drop 147,5kg 3 - Rep PR 143,5kg 3 Competition bench 127,5kg 3 - Rep PR 125,0kg 3 Flat DB bench x6@RPE8, 2-3% repetition 36,0kg 4x6 Rear-delts 10min, abs 10min Accidentally left an extra 1,25kg plate on the right side of the bar on the second work set of bench. Between the first and second set of DB bench I tried a set with 46,0kg since the 36's were way too light. 46's ended up being broken which I realized in the middle of the set so I went back to 36's.

2,5cm deficit deadlift x8@RPE6, 6-9% repetition 130,0kg 4x8 Front squat x10@RPE6, 6-9% repetition 60,0kg 3x10 3s paused bench x8@RPE6, 6-9% repetition 90,0kg 4x8 Upper body row 10min, rear-delts 10min Knees and shoulders seriously limited my ability to do front squats today. Pansy weights.

Squat x8@RPE6, 6-9% repetition 100,0kg 4x8 Touch and go bench x6@RPE9, 6-9% load drop 120,0kg 6 110,0kg 2x6 Seated shoulder press x10@RPE6, 6-9% repetition 55,0kg 4x10 I only reached RPE 8,5 on the 6x120 bench set, but decided to leave it at that. I'm pretty sure I could have hit 8 if this had been an AMRAP set.