Polishedball's Journey

[polishedball]

Legs in a couple hours hopefully the equipment it free. Also decided to do a powerlifting meet in Jun, So I had better learn to squat. Been years and I quit before from the pain the bar caused on my spine.

Love having goals.

[ajdahlheimer]

Reverse grip OHP (first time ever doing this)

Bar X a bunch to get the motion and feeling and grip correct
65 X 8
85 X 8
105 X 8
135 X 5
135 X 5
135 X 5

Reverse grip OHP? Never heard of that. Interesting. What is that supposed to hit/do?

I have recently gotten into reverse grip bench the last few months. Much friendlier to the shoulders.

Regular OHP was my best lift, but I've taken break from it for a while to give my shoulders a break.

Legs in a couple hours hopefully the equipment it free. Also decided to do a powerlifting meet in Jun, So I had better learn to squat. Been years and I quit before from the pain the bar caused on my spine.

Love having goals.

I took 10+ year break from doing squats as well. Got back into doing them a couple years ago. It is amazing how quick your leg strength comes back.

[polishedball]

Reverse grip OHP? Never heard of that. Interesting. What is that supposed to hit/do?
.

Not sure other than I had found I was super weak in the bottom portion of arnold presses for shoulders, so it was suggested to do them to strengthen that area muscle.

[polishedball]

Just did sled work on lunch today, will do lunges, extensions and curls later on.

Sled work on lunch today. Went from 55#'s to 1315#'s in 90# increments till I couldn't get 6 reps at weight. last set if you could call it that, this was the failure. Then I went down in 180# increments to failure each set

[polishedball]

Evening work

Donkey calves

Leg curls

Preacher curls single arm

Double bi cables.


Will fill in the details in morning

[polishedball]

Off today and tomorrow, starting to up the calories as I feel I have been dropping weight too fast and my recomp attempt may turn into muscle loss.

[polishedball]

Moved Chest up a day, as I want to add Squat day. I may also hit chest again over the week as it was minimal work, trouble shooting a shoulder issue I cut out a couple exercises.

Flat Bench
bar X 12
135 X 6
185 X 2
225 X 5
275 X 2
335 X 2
365 X 2 Failed at lockout #3
315 X 8
275 X 7 Paused for 5 count slow reps
225 X 21 pretty happy but yet have to get this number up

Incline Hammer press
plates per side
2 X 15
3 X 6
4 X 4
3 X 4
2 X 8
1 X 13

Cable Cross hi mid low
50 X till failure
50 X "
30 X "
30 X"


so far I have no horizontal abduction pain in my shoulder as I did before.

I removed my deep DB press and Flys this workout

[polishedball]

DL's
bar X 12
135 X 8
225 X 8
275 X 4
315 X 4
365 X 2
405 X 1
405 X 1
225 X 10
225 X 8

Shrugs
225 X 20
315 X 12
405 X 10
225 X 38
225 X 50

Upright rows
135 X 5 (shoulder felt wrong so quit)

[polishedball]

One of the 405's thanks to some feedback i'll be pulling the bar in closer to start from now on.

[polishedball]

Did back today,
Hammer strength rows (plates per side)
1 X 25
2 X 8
3 X 8
4 X 6
5 X 8
then drop set to failure

Hammer Pull downs
2 X 16
3 X 8
4 X 6
3 X 12
3 X 12
3 X 11

Seated cable rows wide grip
180 X 6
180 X 6
180 X 6
180 X 5

Med grip pull downs
90 X 10
90 X 10
90 X 10

Narrow Grip pulldowns drop set
200 X 6
160 X 5
120 X 6
90 X 10
50 X 15

Straight arm pushdowns
42.5 X 8
42.5 X 8
42.5 X 6

It was interesting feeling how many other muscles were worked doing DL's yesterday, the inside of the back felt some soreness but didnt effect my normal back work.

[polishedball]

Afternoon session after lunch.

Arms
Preacher Curls hammer strength
45 X 15
90 X 12
135 X 4

Single arm drop set
60-10 in 10# increments let my weaker arm decide the reps pretty much 5-10 range

Drag Curls
40 X 10
50 X 10
50 X 10
60 X 7

Double Bi Cables


Dips
BW X 25 X 3

JM presses
195 X 8 X 3

Skull flat EZ bar
92.5 X 10
112.5 X 8
132.5 X 6

[polishedball]

Shoulders today

OHP
95 X 5
135 X 5
185 X 3
205 X 2
225 X 1 PR iirc
135 X 8
138 X 8
135 X 6

Reverse grip OHP
95 X 8
135 X 6
135 X 6
135 X 5

Arnold presses
40 X 12
40 X 12
40 X 12

Reverse pec deck

115 X 8
115 X 11
115 X 10

reverse grip
100 X 8
100 X 7
100 X 7

Face pulls ~ high mid low didnt keep track of reps

[Payton1221]

Face pulls ~ high mid low didnt keep track of reps

What's the purpose of these? I've had a bit of a nagging shoulder. Might these help?

[polishedball]

What's the purpose of these? I've had a bit of a nagging shoulder. Might these help?

I use them to hit the rear delts / traps at different angles, It is a lighter high rep range for me otherwise I just use too much leverage balancing. If you try them out focus on pulling elbows back otherwise the Bi's can get heavily engaged.

[polishedball]

Sled work today on lunch, up and down to 26 plates 90#'s at a time 6 reps each weight. Then calves till failure X5

[polishedball]

Did squats tonight for the first time in guessing about 12 years, maybe 09. Good news were my traps kept the bar off my spine that used to pain me. My lower back we will see as there is some degeneration.

Anyhow
Bar X 10
95 X 8
135 X 8
185 X 5
225 X 2
225 X 1 (video form)
275 X 1
135 X 12

so will se how I do fresh next week not doing sled first

[polishedball]

Have shifted my workouts around some to be hitting the body parts more than once a week, if I can keep the schedule with other life stuff it should be every 5 days instead of 7.

Will see how it works out.

[Payton1221]

OHP
225 X 1 PR iirc

I overlooked this earlier. FrEaKy strong!

[polishedball]

I overlooked this earlier. FrEaKy strong!

Thanks, was happy to get it.

Felt week today for chest, it turned out OK.

I was focusing on making some form adjustments trying to not overload my front delt. I found I wasn't getting enough tension on the lats and keeping them back engaged. So thrilled it seemed really good today. I was hoping for 7 but 335 went for 6. I don;t think I was ready for it yet as the follow up work felt better than the 335.



Flat Bench
Bar X 12
135 X 10
225 X 4
275 X 3
315 X 1
335 X 6
315 X 5
315 X 5
315 X 5
315 X 5
315 X 4 (should have grabbed a spotter may have gotten the 5th but didnt risk it alone)
225 X 12 slow reps
135 X 90# band 16
185 X 90# band 12
185 X 90# band 9

Cable Fly's Mid high and low 50#'s - 20 # till failure each position.

since hitting muscle groups twice a week hopefully now, I didn't do any more.

[polishedball]

Sadly the shoulder pain returned about 2 hours after the workout. I really pushed the cable crosses and wonder if that irradiated it, hopefully it feels normal again in the next day as it has in the past. Really want to get to the bottom of this.


OFF day. Just the hot tub and sauna.

[SixTribes]

some strong BP in the Vid..good luck with the meet in June, hopefully the shoulder is fine..

[polishedball]

some strong BP in the Vid..good luck with the meet in June, hopefully the shoulder is fine..

Thanks appreciate it, will see how it goes. So odd as the pain subsides after 2 days. I am guessing something is getting inflamed and then settles down. I am going to just do flat bench saturday and see if that causes it.

There are three local meets in the fall if this one falls through that i'll do, but I really want to get some experience first in a meet setting, so hoping for this early summer one as well.

[polishedball]

Back today AM

Seated hammer strength plates per side (narrow grip)
1 X 10
2 X 5
3 X 5
4 X 6
5 X 8
drop set but mixed in a quarter on the way down after pulling plate 5
5 X 7
4.25 X 6
4 X 6
3.25 X 6
3 X 5
2.25 X 8
2 X 10
1.25 X 6
1 X 11

Over head hammer plates per side
1 X 8
2 X 8
3 X 7
4 X 4
Drop set ( mixed in some 10's as well down to failure ( didn't log weights reps)

Pull downs med width nuetral grip
110 X 12
110 X 12
110 X 12
110 X 12

Narrow Grip
180 X 6
140 X 8
120 X 8
100 X 11


not sure what there called straight arm pus downs for lats
40 X 10
40 X 8
40 X 8 (cheated with some arm)

Tonight I should hit shrugs and deads if all goes well.

[polishedball]

PM workout

Shrugs
135 X 20
225 X 15
315 X 10
405 X 10
455 X 7
315 X 28
225 X 51

Dead Lifts
135 X 10
225 X 5
315 X 2
365 X 1
405 X 1
455 X 1
315 X 8
225 X 6

Tried upright rows at 135 instant pain in my shoulder that is acting up.

[SixTribes]

double sessions... I thought those were outlawed!..I'd be dead inside of a week...awesome stuff and nice pulls even with a cranky shoulder..have you checked the pec attachment..when my front delts go haywire, its more often the pec attachment is tight and inflamed and yanking on the shoulder..

[polishedball]

double sessions... I thought those were outlawed!..I'd be dead inside of a week...awesome stuff and nice pulls even with a cranky shoulder..have you checked the pec attachment..when my front delts go haywire, its more often the pec attachment is tight and inflamed and yanking on the shoulder..

On non-work days I try and get in two sessions, with a nice nap between them. Not sure yet the cause of pain yet keep testing different possibilities. I should just try an let it recover for a week, but man its too much fun to lift. It is odd as it only hurts for a short time and never during it. Will take a closer look at the pec possibilities.

[polishedball]

Legs today.

First off wont ever schedule a legs day after dead lifts. My lower back was feeling it from the start. I was able to get lower on my back, please see attachment to tell me if this is the proper location, you can see the mark across my back.

Squats
Bar X 12
135 X 10
225 X 6
275 X 1
315 X 1
315 X 1
325 X 1
225 X 8
225 X 8
225 X 7

Sled\
490-850 in 90# increments 6 reps each.

Then did calf sets on sled with 490 for max reps. 38-6x some each time.

image.jpg

[polishedball]

I hadn;t mentioned it but I did up my calorie intake and have continued to drop weight. I am down 20#'s as of last Friday. I started to see the biggest losses coming after giving up diet pop which I drank alot of. Not sure of the science if any or coincidence but the weight really started falling off afterward. Tonight I am exhausted after the two aday yesterday and then legs this morning. Super hungry thinking I see an extra omelette in my future.

[polishedball]

Chest today, kept the volume alot lower than normal with the nagging shoulder.

Incline BP
bar X 10
135 X 10
185 X 4
225 X 4
274 X 2
315 X 3

Flat Bench
135 X 10
225 X 5
275 X 5
315 X 5
315 X 5
315 X 5
315 X 5
315 X 5 completed it this week.
225 X 16
Light cable crosses
25 X 15 kept my shoulders back palms turned in nice chest pump squeeze
25 X 17
25 X 16

then some misc tri cable work

[polishedball]

SHOULDERS

Standing OHP strict
bar x 10
95 X 5
135 X 4
185 X 2
225 X 1
205 X 5
205 X 5
185 X 5
135 X 8
135 X 8
135 X 8
115 X 8
95 X 8
REVERSE grip OHP
95 X 5
135 X 5
135 X 5
135 X 4

Arnold Presses
40 X 12
40 X 12
40 X 12

Seated Machine OHP neutral grio
160 X 6
160 X 6
140 X 8

Reverse Pec Deck
90 X 13
140 X 10
160 X 8
160 X 6
160 X 6
140 X 13

Seemed to avoid any shoulder pain during the workout will see in a couple hours how it feels.