Goals & Gains Clangin' and Bangin'

7/18/24 W8 D4

Deadlift
300x5x4

Bench
205x12
225x12
235x12
245x11

Last rep on bench was going up as normal, but right before lockout I felt a crunch in my shoulder and the weight dropped harder than any rep I failed before. Paced around for a few minutes then stripped the bar down to 135 to see if my arms would still move in that direction. They moved, but it hurt.

Hope the crunch was just a figment of my imagination.
 
Easiest thing to do for joints is top,ically applying D,MSO gel and pure mel,atonin powder. Both have strong anti-inflammatory properties and mela,tonin has been shown to regenerate ca,rtilage. My knees feel so much better and I have two badly torn menisci.

The other more intensive approach is to pin b,pc157, t,b500, and g,hk-cu in the shoulder muscles.

In any case, best of luck in your recovery.
 
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7/24/24 W9 D 2/3

Squat
295x5x5

Crossbody lateral raise
4 sets of 14

Rear delt crossbody
4 sets of 14

Seated cable row
4 sets of 15

Ez curl
4 sets of 13

Calf raise
4 sets of 15

Still having to cut out certain movements because of the shoulder so it made sense to combine Tuesday and Wednesday workouts into one.
 
7/30/24 W10 D2

Squat
325x3x3

Bench
185x5
205x5
245x4
275x3x2
300x2x2
275x3x2
245x4
205x6
185x8

Calf raise
145x15x4

Always liked the pyramid bench days in Sheiko so I threw one in today. Going back to the ortho tomorrow and I'm almost certain that the partial tear is a separate issue from what has been fucking up my bench for the last several months. Would've been okay with tweaking it today so I could better explain how it feels tomorrow.
 
7/31/24 W10 D3

Seated row
125x15x4

Ez curl
4 sets of 12

Overhead tricep ext
4 sets of 10

Had to cut shoulder stuff today. Ortho gave me a steroid injection in my AC joint and that shit is sore. I explained that I'm not even sure if my bench problems are strictly shoulder related anymore based on where I feel the pain.

He said if it's triceps related there's nothing that can be done anyway and he thinks its an AC joint problem even though there's no pain there. Gave me the shot and scheduled me again for four weeks.
 
8/2/24 W10 D5

Wide grip lat pulldown
110x15x4

T-bar row
125x12x4

Flat bench curl
4 sets of 15

Behind back cable curl
4 sets of 12

Skullcrusher
3 sets of 10

Overhead tricep ext
4 sets of 15

Unexpected work trip has me out of town next week. Hotel gym looks like a pile of shit so I probably won't even bother. Considering formulating some kind of bastardized version of Sheiko when I get back.
 
8/2/24 W10 D5

Wide grip lat pulldown
110x15x4

T-bar row
125x12x4

Flat bench curl
4 sets of 15

Behind back cable curl
4 sets of 12

Skullcrusher
3 sets of 10

Overhead tricep ext
4 sets of 15

Unexpected work trip has me out of town next week. Hotel gym looks like a pile of shit so I probably won't even bother. Considering formulating some kind of bastardized version of Sheiko when I get back.

Not the worst thing that can happen. Just treat it as a Deload week and hit it hard when you get back. A week off might be just what your body needs.

Especially if you're running a version of Sheiko. I remain convinced that was developed by the KGB as a method of torture. :eek:
 
7/31/24 W10 D3


Had to cut shoulder stuff today. Ortho gave me a steroid injection in my AC joint and that shit is sore. I explained that I'm not even sure if my bench problems are strictly shoulder related anymore based on where I feel the pain.
<mma4>

Needle bros. How did you get penetrated ? Doc sat me down and stood over me, poked until he found the bone and put a dot. Then rammed that sword between the bones. Said 2-3 weeks before any relief. Hope it's worth a lil relief for ya.
 
<mma4>

Needle bros. How did you get penetrated ? Doc sat me down and stood over me, poked until he found the bone and put a dot. Then rammed that sword between the bones. Said 2-3 weeks before any relief. Hope it's worth a lil relief for ya.

Yup, pretty much how my doctor did it. I was going through Chemotherapy at the time, which made it even more fun. :(
 
<mma4>

Needle bros. How did you get penetrated ? Doc sat me down and stood over me, poked until he found the bone and put a dot. Then rammed that sword between the bones. Said 2-3 weeks before any relief. Hope it's worth a lil relief for ya.
That was how my rotator cuff injection was done and that provided near instant relief. AC job was done using a sonogram machine and it felt like it caused an injury that wasn't even there for a few days.
 
That was how my rotator cuff injection was done and that provided near instant relief. AC job was done using a sonogram machine and it felt like it caused an injury that wasn't even there for a few days.
Doc said that. He would try and hit the gap but it was too close together would require a machine. The lidocane was damn near instant, he said for the next hours you're going to feel better. Don't go crazy, it's gonna wear off and take a couple weeks to really kick in.
 
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