3/29/2017

Wednesday Night

Speed Bench
Bar
135x10
135 plus double mini bands
5x5

CG 1-Board BP
170x10
170x10
170x10

DB Rows
50x10
50x10
50x12

Cross-overs, Upper Cable
70x10
90x10
90x10

Rope Push-downs Metabolic Protocol
60x25
70x25
70x25

Face Pulls
70x50

No pec pain. Upping the weights slowly.

3/26/2017

Sunday Night

So this is my 2nd training day since taking 2-weeks off from lifting. No pec pain tonight but I took it real easy. The only time I feel anything is when I reach up to the bar and also when I take a deep breath though I don't feel it all the time.

Comp Bench
Bar x10, x10, x20
145x5
145x5
145x5
145x5
145x10

1-Board Close Grip BP
165x10
165x10

DB Rows
45x10
45x10
45x10

Rope Push-downs
130x10
130x10
130x12

Face Pulls
70x50

OK, moving forward. I have to be very gradual in increasing volume.

3/6/2017

Sunday
Bar
135x10
165x5
190x3
225x2*

I had a sharp pain in right pec
last Sunday and its still with me.
I've had to drop out of the April 2nd
competition. Its not a tear but will
need rehab. So here's the plan:
2 weeks of rest. No lifting.
1 day per week after that of general
lifting, light crossovers, no benching.
Start benching in about 8 weeks. Its
a bummer but there it is. I've got a plan.
I have a clue why it happened (overuse),
and a plan to move forward.