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Goals & Gains Clangin' and Bangin'

DEVILsSON said:
Is there a reason your deadlift PR is so close to your bench PR? Is your form dialed in?

Congrats on the DL PR!
Click to expand...
When I was about 12 years old (almost 30 years ago) I thought bench was the only lift worth doing. I benched regularly from 12 to 20 years old and got up to a max of 395. Playing football in school had me doing some squats, but I had multiple knee injuries and never got strong with my lower body. Deadlifted for the first time when I started working out again a few years ago. Short arms and weak lower body has me benching more than I deadlift on some workouts.
 
9/8/25 Monday

Deadlift
335x3x2
365x3x2
405x2x3

Bench
205x5
245x4
275x3
315x3x5

Lat pulldown
3 sets of 10

DB tri ext
3 sets of 12

Zottman curl
3 sets of 11

Machine shrug
3 sets of 10

Thinking I'll bump my bench training max back up and start going a little heavier again next week
 
9/15/25 W1 D1

Deadlift
225x4
275x4x2
325x3x2
365x3x5

Bench
215x5
255x4
295x3
325x3x4

Lat pulldown
3 sets of 11

Single arm cable tri
2 sets of 10

Zottman curl
3 sets of 12

Machine shrug
3 sets of 15

Restarting the Sheiko block I just finished with my bench training max bumped up 30lbs. Noticed that the times I've really injured myself is when I've tried different programs. Hurt my shoulder on the Calgary Barbell program. Partial pec tear was on the Juggernaut app. I'll stick with Sheiko until I forget that happened, switch programs, and probably hurt myself again.
 
9/17/25 W1 D2

Leg press
4 sets of 6

Bench
215x5
255x4
295x3
345x2x4

Machine fly
4 sets of 8

Seated row machine
3 sets of 12

Hammer curl
3 sets of 12

DB shrug
4 sets of 10

Pretty sure I have at least a partial tear in my good rotator cuff now. Feels the same and is fucking with my sleep just like the diagnosed shoulder did. Maybe at some point I'll stop trying to go hard and just lift for general fitness.
 
9/19/25 W1 D3

Paused DL
225x3
275x3
325x2
345x2x4

Bench
215x5
255x4
295x3
325x3x5

Machine fly
3 sets of 10

Straight arm pulldown
1 set of 10

Rope curl
3 sets of 10

Machine shrug
2 sets of 20

Shoulder wasn't killing me on bench, but it was fucked after a set of lat prayers. Already know I'll miss next Wednesday due to work stuff so I might just take the week off.
 
9/26/25

Deadlift
275x4
315x3
365x2
405x2

Bench
205x5
245x4
295x3
315x2
345x1
365x1
385x1x2

My "good" shoulder seems officially fucked. Time off didn't help and it hurt on bench and deadlift. Second rep at 385 was a struggle when within the last 6 months 415 was moving easy. Don't really want to go to the doctor because on the other shoulder it was referrals, MRI, PT, and nothing really helped except for injecting it. Really bums me out
 
Try applying DMSO to your shoulder and dilute it (to avoid a chemical burn) with any oil or cream of your choice(well maybe not whipped cream). I use emu oil or just body cream and it works well for pain management and inflammation. However this is a bandaid solution.

If you're not opposed to injections then BPC157 & TB500 is the way to go. GHK-cu is a good one as well. Pin it right into the shoulder. I needed 1mg of each daily for a couple months.

In any case sorry to hear about your injury.
 
DEVILsSON said:
Try applying DMSO to your shoulder and dilute it (to avoid a chemical burn) with any oil or cream of your choice(well maybe not whipped cream). I use emu oil or just body cream and it works well for pain management and inflammation. However this is a bandaid solution.

If you're not opposed to injections then BPC157 & TB500 is the way to go. GHK-cu is a good one as well. Pin it right into the shoulder. I needed 1mg of each daily for a couple months.

In any case sorry to hear about your injury.
Click to expand...
I've been looking into the BPC and TB for the last several weeks. Worried that I won't get a reputable source and I'm weighing the risk/reward as well. First heard of that stuff from you on here, but there is a ton of stuff online about it and it can get confusing
 
Poon Goon said:
I've been looking into the BPC and TB for the last several weeks. Worried that I won't get a reputable source and I'm weighing the risk/reward as well. First heard of that stuff from you on here, but there is a ton of stuff online about it and it can get confusing
Click to expand...

Look into pharmalabglobal. They are not the cheapest but they have very reasonable prices ...especially for BPC(they sell 4 pack 10mg box for example). Also SwissChems has never let me down for TB500 and likewise their prices are very reasonable for their 10mg vials.

For syringes I use Amazon(use 30 or 31 gauge). You can get 25 gauge syringes for reconstitution but they are optional since you can use the other ones. It just takes a bit of patience as it takes a bit longer. For Bac water I use ebac-water .com.
 
Last edited:
9/29/25 Monday

Incline lateral raise
3 sets of 12

Rear delt fly machine
3 sets of 12

Incline press machine
4 sets of 10

Chest fly machine
3 sets of 10

Chest press
3 sets of 10

Seated row machine
3 sets of 12

Lat pulldown
2 sets

Shoulder felt fine on the pressing movements. Lat pulldowns aggravated it and I had to cut it out. Tried some OHP after that and it didn't hurt my shoulder at all, but I didn't put any real weight on the bar
 
10/1/25 Wednesday

Incline bench
185x8x3

MG bar bench
135x10
185x0

Had to homegym because of work stuff. Wanted to see what I can do besides normal bench to not kill my shoulder. No pain during incline. Unracking the multigrip bar was where I felt the pain and it ended the workout. Made me think back and remember that unracking heavy weight on normal bench is where I really hurt too.
 
10/6/25 Monday

Leg press
4 sets of 8

Bench
205x5
245x4
295x3
325x3x4

Machine fly
3 sets of 8

Zottman curl
3 sets of 12

Machine shrug
3 sets of 15

Shoulder is still questionable at best, but I decided to bench today. Thought was that if it killed me then I'd have to go to the doctor. Cut out everything else that has tweaked it recently including deadlift and lat pulldowns.

Also decided to move my grip in. I feel like heavy weight, tons of reps and small inconsistencies with form has been too much of a strain on both of my shoulders. Went from ring finger on the rings to pinkies just inside the ring. Shoulders seemed fine during the workout and if they don't flare up tonight/tomorrow I'll probably keep moving forward. Plan is to drop the weight again and focus on really controlled reps to build back up. Now I just need to figure out a plan for my knee and elbow.
 
Did some rotation work on my shoulder yesterday afternoon. Felt good at the time, but later on it hurt enough to wake me up through the night. Saw my doctor today and told him about the shoulder and elbow. Gave me a shot for the shoulder. I see him for my annual next month anyway so if the shot doesn't work he'll request an MRI.

I thought I had golfer's elbow, but after I described it to him he said it's more likely just a tendon issue and there's nothing to do besides rest. That's where I'd really be considering BPC and the other.
 
10/13/25 Monday

Deadlift
225x4
275x3
315x3
365x3x3

Bench
205x5
245x4
275x3
295x3x4

Lat pulldown
3 sets of 10

Single arm cable tri
3 sets of 10

Zottman curl
3 sets of 12

Machine shrug
2 sets of 12

Shoulder felt better going into today so I was optimistic that the shot worked. A few twinges on deadlift and tricep extensions has me rethinking that. Wouldn't be surprised if it feels like shit again tomorrow.
 
10/17/25 Friday

Leg press
4 sets of 8

Bench
205x5
245x4
275x3
295x3x5

Single arm pulldowns
3 sets of 10

DB tri ext
2 sets of 12

Rope curl
3 sets of 12

Machine shrug
3 sets of 12

Slow controlled reps on bench have morphed into pause/sink. Weight is moving good and my shoulder hasn't exploded so that's nice.
 
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