Listening to my body today

Finally had the opportunity to meet up with my team members and train over at the Boyle's garage gym.  Mark and Trish are preparing for the CPU Nationals (Classic division) in a couple weeks and new member Tannis is preparing for the London Open in May.

I was scheduled for Front Squats and Bench Presses but was still feeling Thursday's deadlift/overhead press workout in my back and shoulders.  As always, I would play it by feel and adjust accordingly.

Front squats warmed up fine but my first work set with 275 ended up being a double instead of a triple.  My upper back was still shot from Thursday so I killed plans on going heavier.  Instead, I used the extra 'feedback' I was getting from my upper back to really concentrate on it and to try to rep with perfect form.  I ended up doing three doubles with 275 and then two triples at 245.  The weight was still heavy enough to make me work but not too heavy that my form broke down and encouraged an injury.

Front Squats:  135x10, 185x10, 225x5, 275x2x3 sets, 245x3x2 sets

Bench presses were next and I knew these weren't going to go very well. My left shoulder was achy enough that it woke me up a couple times last night so I knew it was 50/50 at best that I'd be able to push it through a complete workout.  My first test set at 275 ended at 1 rep.  Everything felt strong but my shoulder was protesting loudly enough that I shut it down.  After that, I experimented for three sets with a different set up, one recommended by T-Nation expert, Christian Thibaudeau as in this video:
I had tried that set up in the past and didn't feel it worked for me but with my recent shoulder issues, I decided to try it again.  This time, it seemed to provide some relief but since I tried it with light weights and after I had gone through a bench press workout, I'll need to try it again next workout to see if it does help.

Bench Press:  45x10, 95x10, 135x5, 185x5, 225x5, 255x3, 275x1, 45x10, 135x10, 185x10

Now, as I sit here typing this out, my back and hips are achy but it's the good kind of achy, the kind that goes away and leaves one stronger.  Next week is lower volume back squats, speed deadlifts and hopefully heavy front squats and a complete bench press workout.

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