You know how yesterday's workout ended on a high note? Well I someone strained my right upper glute as I got into the shower last night. Came out of nowhere. So I've been applying heat to it and taking anti-inflammatories and trying to loosen it up and get more blood flowing to it. I spent a good chunk of my day supporting one of the lifters from Max Fitness who was competing at a powerlifting meet today. First one I have been to and it gave me some time to decide whether to workout to day or not.
Dynamic Warm-ups
Close Grip Bench Presses w/ IW#1
No Band
45x10
Add Band (+40lbs)
45x2
95x2
135x2
183x2
183x2
183x2
183x2
183x2
183x2
183x2
183x2
Parallel Bar Dips
bw+65x5
bw+80x5
bw+135x5
bw+170x5
Neutral Grip Incline Dumbbell Bench Presses
70'sx8
85'sx8
100'sx8
115'sx6 PR+3 reps
Bent Over Rear Delt Dumbbell Raises
50'sx12
70'sx12
90'sx12
31 Minutes of Stretching
Comments: Obviously, I finally went to workout today. Other than it bugging me all day, it went well. Speed benching was easy, nothing much to report there. Dips were something haha. On the first set, the plates scraped my leg and I misloaded the second set (I was off by 20lbs). I got things back on track for the last two sets. Every rep was tough with 170lbs, almost didn't get most of them. Incline went much better than last time. This exercise bothered my glute/lower back the most (just the sitting part haha). I shut down my set with 115lbs after six reps as I knew I couldn't get a seventh. Really pleased to see these increase. I've been stuck at three reps at this weight for a while. Rear delts were just as before. Did stretching and some lower back loosening stuff. It's still tight and sore. Not sure if I'll be doing events tomorrow if it's still a pain in the morning.
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