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Ruckin's dbol/test/eq log

Understandable since bench is competitive lift for you ha. I'm a firm believer that well balanced shoulders are extremely less prone to injury, so I've always tried to equally emphasize each big compound movement that uses the shoulder (chin ups, bench, press, etc). I don't think it's a coincidence that I've never had so much as an ache in my shoulders in my entire life. Definitely something to consider for guys with chronic shoulder issues.
 
ruckin said:
Understandable since bench is competitive lift for you ha. I'm a firm believer that well balanced shoulders are extremely less prone to injury, so I've always tried to equally emphasize each big compound movement that uses the shoulder (chin ups, bench, press, etc). I don't think it's a coincidence that I've never had so much as an ache in my shoulders in my entire life. Definitely something to consider for guys with chronic shoulder issues.
Click to expand...

Press is the number one movement used in shoulder rehabilitation when you go to any physio worth their grain of salt for this very reason. Also mark rippetoe stats in his book starting strength that pressing is the number one movement for shoulder longevity.

On a side note I'm very jealous of your press as I'm in the poverty zone with mine.

4x5 deadlifts is a good choice man, my body can't even handle anything beyond 4x3 so heavens could only imagine how 5x5 would wreak havoc on my recovery. Low volume for as long as possible then switch to a accumulative fatigue kinda program
 
This is for friday 1/15:

Power clean: 235x1x10
Press: 175x8,8,10!!!
Squat (paused atg): 275x6x4
Bench: 265x10,10,11
Chin ups: 265x5,5,7
GHRs: bwx8x3
Db Shrugs: 85sx15x3 (~1 min rest)
Db curls: 50sx10,3,1 (rp set)


This was an awesome workout. Finally surpassed where I was the last workout before I got sick. I was SO happy to get 10 on the last set of presses, I didn't see that coming at all, I was hoping for maybe 9. Same with my bench. Cleans went great too, each rep seemed perfect. I intentionally went light on the squats to allow extra recovery because my right knee felt kinda funny this morning. Not sure why, it was fine yesterday but it feels fine again now so hopefully it was nothing.

Overall everything went great :D

Gonna try to start doing sprints tomorrow.


D-Ballin said:
Lol. "The best, the worst, and the fucking hardest."
Click to expand...
That was my favorite part too lmao
 
Did 25 min of cardio on a stationary bike, followed by third world squats with 135 to work on ankle mobility, hamstring stretches, and shoulder dislocations (or whatever they're called) with a stick to work on shoulder mobility. Everything took 50 minutes and I'm feeling pretty good.
 
ruckin said:
Did 25 min of cardio on a stationary bike, followed by third world squats with 135 to work on ankle mobility, hamstring stretches, and shoulder dislocations (or whatever they're called) with a stick to work on shoulder mobility. Everything took 50 minutes and I'm feeling pretty good.
Click to expand...

Making me google things now bro never heard of third world squats but seems like a great movement to do and with weight especially.
 
Power clean: 215x1x8
Press: 180x8,8,10
Squat (paused atg): 350x6x4
Paused Incline press: 210x10,10,8
Deadlift: 475x5
Chins: 265x5,5,7
Db Shrugs: 85sx15,15,16 (~1 min rest)
Db curls: 50sx10,3,1 (rp)
Face pulls: 130x16,5,3 (rp)


This workout was great. I can't believe how well my press is progressing. I went into my gym hoping I'd be able to get 3x8, and somehow got 10 on the last set. Not complaining lol. I'm especially happy about my deadlift too. Not that 475x5 was exciting to get for me, but my lockout has been improving so much just by making a slight technique adjustment, it just makes me feel good about my future with that lift.

I think I'm gonna take a deload this week. Starting to feel like I could use one. I'm thinking 2 workouts instead of a whole week, but I'll play it by ear.
 
I've started taking apple cider vinegar today, mostly in hopes that it will improve immune function (especially during these colder months), as well as improve my back and shoulder acne a little. I'm starting with 1 tablespoon twice per day.

I'll be doing a deload workout later today which I won't bother logging here. Just gonna do 3x10 with ~50% intensity on the primary movements.
 
ruckin said:
I've started taking apple cider vinegar today, mostly in hopes that it will improve immune function (especially during these colder months), as well as improve my back and shoulder acne a little. I'm starting with 1 tablespoon twice per day.

I'll be doing a deload workout later today which I won't bother logging here. Just gonna do 3x10 with ~50% intensity on the primary movements.
Click to expand...

I saw the apple cider vinegar thread the other day, I'm planning on giving it a shot, too.
 
ruckin said:
Not too bad. I'm supposed to get back to full, normal workouts tomorrow, cause I deloaded this week, but I might get trapped inside due to the weather tomorrow and who knows how much longer after that. I'm worried about missing out on gainz :eek:
Click to expand...

We didn't get a 1/10 of what they said for us. Hopefully your able to make it out
 
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