Yesterday's front squat and bench press workout

Yesterday was squat assistance and heavy bench press day but on account of plans to finally go see "The Hunger Games" with Vivian, I didn't have time to document it right away.   Turns out the movie was very entertaining and despite what I'd heard about many 'shaky cam' scenes, it didn't induce motion sickness like that movie, "Battle Los Angeles".  I actually had to walk out of that one since it was filmed almost entirely with handheld cameras.  I also can't play most first person shooter video games for the same reason.  That's probably good for me since the last thing I need is another excuse to sit on my ass for hours on end.

My back was still pretty tired after heavy deficit deadlifts two days prior so despite my intention of training at a higher intensity level, it was not to be.  I dropped my front squat weight back down to 225 (74% of 1 RM) and  finished out with sets of 5.  The last repetition of my last set was a grinder but it feels like my form and mobility continues to improve.

Front squats:  135x10, 185x5, 225x5, 255x2, 225x5, 225x5, 225x5, 225x5

I was curious to see how my shoulders would feel after the recent weeks of pain free bench pressing plus the extra pump weight workout two days ago.  I have no real explanation of why my shoulders fairly suddenly started feeling better, the only thing I've changed over the past month was the inclusion of eating a carton of alfalfa sprouts roughly 5 out of every 7 days.  I've also started pre-workout ibuprofen but that never used to help my shoulders in the 20 months prior of my troubles.  The guy that recommended the alfalfa sprouts said they help reduce inflammation.  I don't know if that's the reason my shoulders rather suddenly started to feel better but I'm not looking a gift horse in the mouth either.  Besides, I like them and I could always use more greenery in the diet.

Bench Press:  45x10, 135x10, 185x5, 225x5, 255x3, 275x3x2 sets, 275x2x2 sets, 260x4, 260x3

This was the first volume, heavy day I've been able to do with the Bench Press where it actually felt like I was doing some work, not just trying to train around pain.  Prior to my shoulder issues, I used to be able to do 275x6-8 reps so I've got some work to do to get back to where I was but it finally feels like I can start pushing the workload rather than just trying not to lose ground.
is this why my shoulders feel better?



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