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Rockslide’s Settling In and Making Progress Log

9/15

Still drained despite decent sleep.

Rear delt lateral raise

20 x 15 , 15 , 15

Barbell bench

135 x 16
185 x 10
225 x 6
225 x4

The good- first time since my wrist surgery in 2023 that I’ve gone over 185. Wrapped pretty tight and wrist wraps. Wrist felt good. Feels heavier than it used to holding it at the top, but felt pretty good through the pressing duration. Actually have wrist soreness than I did after squats yesterday when I had to have a little extra reflection in my wrist to get the bar in the right spot.

The bad- aggravated the CB more. Actually was bothering me relatively minimal until the last set. I asked myself if I should’ve done another set and try my luck. Like an idiot I did it and aggravated it. Really not any worse than it was last week but definitely bothered me enough for me to not do any other chest work the rest of today. Should’ve quit while I was ahead. Feels clearly like the chest and not the subscapularis.

Lever arm lat pulldowns

125 x 10, 8, 8

Close grip landmine rows

90 x 8, 8, 6

Tricep push down- plate loaded lever arm and chain

55 x 15, 15, 15

Preacher Curls - plate loaded

30 x 10, 8, 8


I need to work around this chest thing. Thinking I may need to either drop quite a bit of weight and/or do some dumbbell work. Sucks because I’m seeing progress but I bet with a few weeks of me still working chest just backing off of heavy presses I won’t go that far backwards . If I tear it I’m screwed so I probably need to be smarter.
 
You’re not an idiot; if it had gone perfectly you’d be singing praises for how great this was. Don’t beat yourself up! Be proud you got under 2 wheels and repped it for sets. And honestly, that heavy novel stimulus was more impacting than any possible backoff chest work. Nothing you could have done otherwise could have bore so much loading.

But yes, you should play it smart from here and live to train another day - back off it now, let it get uninflamed, do some tissue work on it in a few days. 2-3 weeks is a no-brainer investment in your years of training ahead.
 
Rockslide said:
Feels clearly like the chest and not the subscapularis.
Click to expand...

I had a monster deadlift day that left with me with a very sore chest, everything can be so connected and sometimes the aggravated tendon/lig/muscle isn't really the one that hurts but something its connected to, like lower/upper cross syndrome etc. I am curious what kettlebell armbars feel like to you, even if you have nothing in your hand just moving your arm through the kb armbar motion. I'm with Hyde on the tissue work. It sounds like you have an issue that isn't a fullblown injury yet so really focusing on pre-hab type work could help you prevent a serious injury.
 
Im pretty confident it was chest press . I basically was using the Swiss bar to do football type vertical grip presses when I felt it pull the first time. Again pretty sure it’s the CB, maybe the pec minor.
 
9/16

Feeling back to myself today. Pressed on time today. Busy work day and had some charity stuff I’m involved with after work. Got a quick workout in at lunch


Rear Delt Fly (band)

Blue band x 15, 15, 15

Band Pull Aparts

Blue band x 12

Lever arm shoulder press (arms linked)

70 x 15
70 x 15
85 x 8
85 x 8

Landmine Press

25 + bar x 12, 12

Dumbbell Lateral raise

20 x 12, 12

Dumbbell Skulls

20 x 15, 15

Cross Body Hammer Curls

20 x 15, 15


Felt pretty good about this shoulder work. Nothing earth shattering but felt better today and got solid work in
 
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9/18

Hex Bar Deads

135 x 15
225 x 8
315 x 5

Belted + wrist wraps

365 x 7 !!!!
385 x 2

RDLs- double overhand

135 x 8
135 x 8

Conventional- double overhand

225 x 6
225 x 6

Definitely grip limited on conventional. The 365 x 7 took a ton out of tank as far as grip and fatigue. I know most people are significantly stronger with hex bar and I have been training hex bar specific. Felt I would be stronger than I was conventional but I guess it makes sense because I haven’t been doing them and I’m sure they will progress once I start training them some.

Didn’t have a ton of time today. Crazy amount of work and life commitments this week. I’m happy with this work though.
 
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The Trapbar IS a good tool for total body development & strength, as it hits a lot and is fairly sparing to the back. It has its uses.

But there’s a reason people like Louie Simmons and Mark Rippetoe have told stories about literally throwing them in the trash - they do not have good transfer to the barbell deadlift or squat at all. And those guys were hyper focused on those results.
 
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