Just a couple quick updates.
Deads yesterday: 135x10, 225x5, 2 @ 350x5 (double body weight). No straps, just chalk, belt, and alternating grip. Grip was no problem; probably should have done 3 sets, but was running a bit behind schedule. I am very pleased with my grip progress here. After Monday's 3 sets of 345x5, I had a very interesting bruise looking thing on the underside of my right forearm. It was about a 6 inch narrow line of reddish/brown spots that looked like small contact bruises just under the surface of the skin. Looks like a popped a few blood vessels in my forearm. Zero pain. Did not have the same thing happen yesterday when I did 2 sets of 350x5. Planning for 3 @ 355x5 on Friday. Hoping for a 405xmultiple before 31 December.
DB Inc Press: Keeping with the 85's for now. I can fully control the 85's without any wobble at any stage in the motion. I think if I go to the 90's, I will lose some control and form and may put myself at a greater risk for injury... therefore, I'll keep with the 85's for at least another week.
DB Flys: Moved up to the 45's for sets of 10. I am able to control the weight such that I can hold the full stretch position for 1 second before exploding up; then taking a good 2 second on the eccentric motion. Probably move up to the 50's next week. I am pleased that I've progressed on this motion. It is an exercise that I've never spent much time on, but thus far in this cycle I can honestly say I wish I had spent more time on these in the past.
DB bent rows: Moved up to the 95's this week. I'm focusing on the motion and ensuring I'm not "yanking" up the DB. Very happy that a little chalk and an little increase in grip strength seems to have eliminated my need for straps on these too. As I start with the 100lb DB's (my gym's largest DB), I'll simply add reps to my sets as I am able.
Shoulder health: I think the bent rear delt raises and the external rotations are really helping in overall shoulder health. My shoulder has felt solid in pretty much every motion; no tweakiness even. Annoyed that my thesis appears to be correct: Squats, dips, and chins were aggravating my shoulder. I may just need to resign myself to not doing these. Frustrating because dips are one of my favorite and strongest "pound for pound" exercises.
BW: I'm hovering right around 176lbs, but Monday the scale was actually reading something like 175.8 after my workout. Definitely keeping my protein intake high and my workouts heavy, but I'm not eating "bulking" calories. Probably averaging around 2500-2700 calories daily. I'm trying not to be overly concerned about BW; haven't done a BF measurement in a while either. For now, I'm just going to keep doing what I'm doing and see how everything lands in January. As the holidays approach, I know I'm going to be eating a lot... so the timing of my heaviest workouts will be perfect.
Next year I am going to look into some powerlifting competitions which means I'll need to be able to cut to 165 because I'm confident I'd get blown away at 181... probably get blown away at 165 too...
)
I know I'm basically writing to myself here
but to anyone reading, I hope you're doing well!