Probably sub-optimal

[5hout]

S: 1x5x135, ascending doubles to 405, 3x5x235 (belt and sleeves). I think this is my 1st 405 double since Feb, felt good. Probably closer to 9 than 8 tho.

[5hout]

OHP:1x5x135
D: Worked up to 1x275. Consistent weird pain in upper back, left side, when I conv deadlift. Did some light sumo stuff, no pain.
B: 3x5x135 long pause flat back

[5hout]

OHP: 1x5x135
S: warm up and then 2x2x405

[5hout]

B: Some stuff, nothing useful. Benching in a deficit sucks balls.
3x10x40 ez bar curl

[5hout]

S: Warmup, Belt/no sleeves or wraps 415, wraps 450, wraps 485. Holy bicep pain last few. Going to have to get more disciplined about the wrists.

[5hout]

Did some pause benching at light weight, bicep pain pretty bad so I shot the bow instead.

[5hout]

S: Warmup, 405 raw w/ belt, 465 belt wraps (sank it, but also paused at depth to check very fatigue inducing). 510 hit depth but bad form in hole and tipped forward so set down on safeties.

[5hout]

B: Benched until bicep pain, then did some stretching and anchored my squat rack so it can't tip forward (has not happened, but now would require pulling a wall down).

[Renascent]

B: Benched until bicep pain, then did some stretching and anchored my squat rack so it can't tip forward (has not happened, but now would require pulling a wall down).

Do you do any accessory work for the upper back?

[5hout]

B: Benched until bicep pain, then did some stretching and anchored my squat rack so it can't tip forward (has not happened, but now would require pulling a wall down).

Do you do any accessory work for the upper back?

Lat pulldowns, when I remember. I'm thinking I desperately need some b/c both my squat and my bench are having issues from lack of upper back strength/size. I haven't been heavy squatting regularly in a while, and now that I am I realized I was using my arms for too much stability so I'm also hopeful that (having fixed that by remembering to not squat like an idiot) the proximate cause of bicep pain will be resolve. Still need bigger/better back though. Fav back routine?

[5hout]

S: Work fucked, 3x5x135 in sandals. had 5 minutes door to door to lift.

[Renascent]

B: Benched until bicep pain, then did some stretching and anchored my squat rack so it can't tip forward (has not happened, but now would require pulling a wall down).

Do you do any accessory work for the upper back?

Lat pulldowns, when I remember. I'm thinking I desperately need some b/c both my squat and my bench are having issues from lack of upper back strength/size. I haven't been heavy squatting regularly in a while, and now that I am I realized I was using my arms for too much stability so I'm also hopeful that (having fixed that by remembering to not squat like an idiot) the proximate cause of bicep pain will be resolve. Still need bigger/better back though. Fav back routine?

I do a back routine, usually following bench press, which mostly consists of row and pulldown variations.

My bench started to feel a lot more stable (and might've offloaded some unwanted anterior tissue stress) with straight-arm pulldowns and assorted rhomboid work.

[DCR]

B: Benched until bicep pain, then did some stretching and anchored my squat rack so it can't tip forward (has not happened, but now would require pulling a wall down).

Do you do any accessory work for the upper back?

Lat pulldowns, when I remember. I'm thinking I desperately need some b/c both my squat and my bench are having issues from lack of upper back strength/size. I haven't been heavy squatting regularly in a while, and now that I am I realized I was using my arms for too much stability so I'm also hopeful that (having fixed that by remembering to not squat like an idiot) the proximate cause of bicep pain will be resolve. Still need bigger/better back though. Fav back routine?

Of course impossible to prove, but I believe completely that bodybuilder style barbell rows did more for my bench than any other movement. Been thinking of bringing them back myself now that I no longer DL off the floor. If you treat them as a main movement (which I did for a long time), starting with a simple 3x5 NLP, I promise you they will pay dividends.

[5hout]

Do you do any accessory work for the upper back?


Of course impossible to prove, but I believe completely that bodybuilder style barbell rows did more for my bench than any other movement. Been thinking of bringing them back myself now that I no longer DL off the floor. If you treat them as a main movement (which I did for a long time), starting with a simple 3x5 NLP, I promise you they will pay dividends.

Thanks both. I'll have to add those in and get more diligent on the pull downs.

[5hout]

S: Some knee wrap stuff/heavy walkouts/messing around. Generally good, no arm/bicep pain at all during squats. Felt less stable, but sure that practice + rows n stuff will help. Fucking slammed with work.

[5hout]

3x5x135 bench, 3 sets lat pulldown, 3 set chest supported row. Didn't feel much on the rows, but now my upper back feels worked over so calling it a win.

[5hout]

B: 3x5x135 feet up, 3 sets lat pulldowns, 3x10x95 rows.

[5hout]

S: Warmed up, some stuff at 315. Short on time. Fucking work.

[5hout]

B: 1x5x135, 1x5x165, 2x5x155
Lat pulldowns, 3x10
Rows 1x10x95, 2x10x100

[5hout]

B: 1x5x135, 3x5x155 CG
3 let pulldown, 3 ez bar curl sets.