Exercise Log 6.11.14 (Bench Press & Deadlift Day, No Cardio)

Alright day two of the 5th cycle. Learning high intensity principles and applying them to Bench Press & Deadlift day. Going to keep this log short, just a summary, but it was a fantastic workout.

Again, since I am allowing shoulders to recouperate I am focused on isolation work for my chest and pressing motions, careful not to aggrevate additional injury. Still off the bench press. My shoulders though have been feeling fantastic in comparison to recent months. I could probably bench again if I wanted to, but I’m happy with what I got going on. So long as I don’t depreciate my bench strength drastically and continue to work the muscles, I’m fine.

Dumbell Chest Press (Pause Reps): Again a substitute for the bench press until shoulders heal I had to approach this a little differently. Did a 2 second pause at the bottom of every rep. 6 sets of 10 reps @ 40lbs each. Finished off with a failure set of climbing pauses… ended with a 10 reps at a 10 second pause. This is a brutal way to polish off any pause rep exercise.

Deadlifts (No Momentum): 3 sets of 5 reps @ 205lbs (65% ORM). Finished with climbing reps: 2 reps @ 225lbs (71% ORM). 2 reps @ 240lbs (76% ORM). 2 reps @ 255lbs (81% ORM). 2 reps @ 270lbs (86% ORM).

French Press (No Momentum): 4 sets of 10 reps @ 50lbs.

1-Armed Seated Bicep Dumbbell Curls (No Momentum): 4 sets of 10 reps each @ 25lbs.

T-Bar Shoulder Press / T-Bar Back Rows (No Momentum): Lowered the weight on my most favorite superset ever and just did slow, controlled movement. Felt great! 4 sets of 10 reps each @ 45lbs.

Iso-Lateral Incline Bench Press Machine (No Momentum): 3 sets of 12 reps @ 58lbs. This may sound like light work, and it was, but the slow tempo was so controlled that it put a great strain on my upper pecs. Honestly two days later I’m still sore from these. It was a fantastic workout.

No cardio again, I know I’m slacking.