Catching up
Catching up:
Due to blowing out my shoulder and other unrelated issues I have not been powerlifting for the past year and was involved in another sport.
Over that time I have been rehabbing the injury and started light training in my basement gym slowly working on range of motion and stretching, mobilty exercises.
Over the summer I got to the point where I have been able to get under the squat bar and bench press with alot less pain. I was training raw with a close stance squat, and a close grip bench style with zero deadlift work.
At the beggining of august I reached the point where I thought I was ok to start going back to the powerlifts and switch back to wide stance squats, sumo deadlifts and wide grip benches.
I am no longer fighting to stay at 160-165 and just eating normally. I am around 178-180lbs.
Been back training and its been about 4 weeks.
To date:
Squat: Been only using briefs and belt, no suit. Just getting my cns ready and relearning the monolift and squatting wide. Last Sunday I hit a 625lbs with no suit. I will try 650 this Sunday and start suiting up next week and see what happens with 700-750lbs
Deadlift: going very slowly with small jumps the past 3 weeks. Last Wednesday I did 475. I will make small 20lbs jumps every week until I get back up to my old weights.
Raw Bench: Anything under a 4 board press was killing me. I am now able to get it down to a 1 board relatively pain free. One more week i will go down to a half board for a few weeks and than no boards as long as the shoulder holds up. Last Tuesday i did 300lbs for 6-7 reps.
Shirted bench: Was pretty nervous to do this but the shirt is keeping my bad shoulder tight and only going until it starts to hurt. I have had 3 shirted bench workouts so far.
Week 1: up to 405x1
Week 2: up to 455x1, 405x3
Week 3: got my old shirt repaired.
405 (no touch)
455 (no touch)
475 (no touch)
500 (brought it down, dead stop half way down. All i heard was chris yelling at me to fight it down. Almost touched. ¾ of the way up I tweaked my bad shoulder and shut it down. My problem was I was wearing a lever belt and I couldnt get an arch going with it and was flat as a pancake on the bench. I wont do that again. But very happy with it as it felt good. I think I will get this in a few more weeks and get my head on straight with the technique.