Cube week 6, day 2 -- Bench for speed
Gorgeous, crisp day today. Chilly this morning for SD -- in the 30s, which is worse than most SoCal sheep can handle.
B-Ala/creatine mix, very little dynamic work (like an idiot), and a lot of bar work to warm up.
Floor press, 8x3 @80% of comp bench single: 200kg, wasn't bad. Still feel my right shoulder, unfortunately.
Incline DB, 3x15: used 50kg fat DBs, which wasn't enough; trying to take it easy on the shoulder, though.
Band pressdown, average band, 100 reps
Standing DB military, 4x6 heavy: skipped them. More below.
Band fly, band under the bench, 3x15 with an average band
Abs, heavy, x50: still cramping from these -- worked them hard
If I sit normally, raise my right arm in front of me, no pain. If I then bend the arm at the elbow to 90 degrees, elbow still straight out in front, hand straight up, I think my arm might fall off at the shoulder. The heavy incline DBs that I gutted out a couple of weeks ago are still taking account. Guess I'll have to get serious with the soft tissue work and ice. Baseball starts in a couple of months, and I'll be back to throwing (easily, though not softly) 300 times a practice over 70mph. I need to start throwing work to strengthen my arm for it, so I need this fixed. It doesn't hurt every time, either, so I likely have a meniscus tear that flaps open from time to time. So it goes -- sucks to get old.
I feel strong otherwise, and am happy with the way things are progressing. Just need to fix this one thing. Isn't that always the way?
Later.
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