Good call. Thanks.
This reminded me of the overhead plate raises; those are great if you need LOWER traps to grow (along with front delts). He probably wants upper to pop, but the overhead plates will hit the bottom/backside well.
The pressdowns have been stagnant for months, I think. I'm going to look back through my log to make sure though because I may be mistaking the weights used with what I used for Cable overhead extension. But, it might not be stagnant at all since the cg incline press definitely works my triceps more, so it may just be fatigue (maybe that's what you were saying?).
Overhead plate raises, so you just mean high rep overhead shrugs? And yeah, I do want the upper traps to pop more, but getting more lower trap work wouldn't hurt with my constant shoulder issues...
No shrugging or holds; do a front raise holding an appropriate plate but raise it greater than 90*, at least 3/4 of the way up - you will feel a pump in the lower traps if you do higher rep sets. It’s going to be less weight than the total of dbs you would use to only get to 90* or so.
If you have been stagnant for that long I recommend changing that exercise for triceps. Even if it is just the attachment you use. If using a bar switch to a rope, or to overhead DB extensions, or Machine / regular Dips. So many other options just pick another exercise you can feel the stimulation in the triceps really well.
100% agree and when I did power cleans and farmers twice per week, my traps looked the best...but those days are over...can't risk tearing my ACL again.
Have you tried hang cleans? Probably better for high rep work anyway. Shouldn’t take much knee bend.100% agree and when I did power cleans and farmers twice per week, my traps looked the best...but those days are over...can't risk tearing my ACL again.
Good call. Won't be as much weight but still hits the traps. Thanks.
Lol well, I tore mine doing an axle clean and press (on the press which was explosive, so now no more explosive stuff that heavy).
oh well injuries heal!
I knew there was a reason I loved these!
Squat 1x305, 1x325, 1x335 (current PR)
Ya there is research on it increasing stability of the knee and lowering injury risk (hamstring training).
Update...got a new job starting soon and will need to go to the office to train for it for a couple weeks. Will likely edit my workout plan a little too make it all push on one day and pull the other, except the pull workout will include DL or squat. Something like this:
I definitely feel better/safer when I do a little bit of GHR, reverse hypers or leg curls before squatting or pulling.
good call. Thanks.
Sounds good; thanks.
PEM got me good after this workout. Ugh.
I don't even know lol.
Yeah, unless there's a variable I'm missing. I don't know. Kind of getting to the point of "this is just my life now", but that feels defeating also. Good call on the calendar idea. I was doing that back in January along with detailed notes about every variable, but I've slowed down a lot with that. I'll start tracking again.
I wouldn't bother tracking the rest too much more, so you don't get back in your head about it and cause more stress. Getting it out of your head has been a big part of your recent progress in my opinion. However tracking them PEM will give you an idea of if it is increasing frequency, lessening, or maintaining.
Have you given any thought to doing seated shoulder press? It could leave a little more in your tank for the rest of the session and leave additional recovery for improvement in your squats and deads. The back and hips are taxed a lot more in stabilizing an overhead press than most people think plus it is more costly to the CNS than seated.
I think I misspoke...I meant I'm fully awake by the second exercise, but not during OHP so I'm not getting a good OHP workout, but everything else after is great.
Oh no, I understood what you meant, was just thinking out loud because I see you do OHP a lot and it is pretty taxing. So if you were looking for spare recovery and a way to push your shoulders a little harder seated would fit the bill. I love standing OHP too! The PEM thing is such a puzzle, I just find myself trying to figure out anything that might help you navigate it when I come in here. I would hate to deal with something like that and don't envy you at all.
Oh ok, I appreciate it. Your right, seated would be far less taxing... but standing is just too fun lol.
Weight: 220
Maybe?
Lots of good thoughts here, but the one I'm going to highlight...is the "just the right size" gym shirtMaybe?
I mean like Hyde said, a lot of us feel horrible every day lol
9 times out of 10 during the week I'm not feeling it preWO. I really have to go through the routines and discipline because I know that there is a ritual. Gym pants, knee sleeves, lace up the gym shoes with headphones on my head. Look at the mirror through my rose colored glasses one last time before putting a gym shirt that's JUST the right size then walk out to the battlefield to F $hit up!! And if I still feel crappy, by the second set (sorta like you mentioned with OHP > pullups) I'm suddenly coming alive and now I want to see not what I have to do, but what I CAN do. What's this body got in it today?
On the other hand I've had days of soul crushing depression where I did the ritual, and didn't make it 100 yards before turning around and going home.
I just don't experience that anymore and I don't know exactly why. Maybe my hormones are better? Maybe discipline and toughing it out made the bad days not seem so bad anymore?
The one thing in the back of my head though is how amazing I felt on ultra hard, and to a lesser extent dermacrine. That really raises hormone questions for me and I wish I had got a blood panel done.
Life is hard at our age. This is the busiest, most stressed, tired, and stretched thin we will ever be. That deserves some recognition too! These are our toil in the thorns years.
I'm the same way, and even though I have a ton of workout shirts, I do the wash 3x per week and always make sure to throw one specific shirt back in every time 
Congrats Man!
Weight: 219Flat Bench 4 x 7, 6, 6, 6 x 225
Incline CG Hammer Press 8x90, 3 x 8, 8, 10 x 100
Cable Upright Row 12x42.5, 10x50, 8x57.5
Double Cable Pressdown 3 x 10, 10, 12 x 30.
Slept like garbage and been up since 3:30am again...so feeling quite rough today, but still managed to add a rep to Bench...sloppy form on the last few reps of last set though. I didn't note it up top, but after about 30 seconds from the last set, I did 1 more pretty slow but perfect rep out of stubbornness
Upright Row moving up. Triceps pressdowns still struggling around the same level.
Otherwise, I've taken assessment of my physique deficiencies, and really my side delts and upper traps need the most improvement...maybe biceps too but not as concerned. I'm considering dropping to only 2 latissimus movements per week (excluding DL if that counts) and adding another Shrug movement in the week.
Day 1: Standing OHP, Pullup, Shrugs, Lateral Raise, Skullcrushers (maybe curls)
Day 2: CG Bench, DL, Machine OHP, Reverse Flies, Curls
Day 3: Flat Bench, Incline CG Hammer Press, Upright Row, Pressdowns
Day 4: Squat, BB row, Shrugs, Facepulls, Curls
4 sets for first 2 or 3 exercises, 3 sets for everything else. Only days 3 and 4 are ever back to back at this point.
Anyone have any thoughts?
Weight: 218.2
Gotcha. Well, I'll completely run myself into the ground this week first
Weight: 218.0
Still moving good weight nothing to be ashamed of!
