05/25/2024 Training Log. 5x10 PPL Week 1, Day 1, Push

Today's training was a dumbbell only Push day.

I goofed up my shoulder 6 days ago playing around with ring dips and just generally training too much. I was getting 6 true blue hypertrophy-focused sessions per week for the past few months. 

That's probably not the smartest recipe when I'm 4 or 5 weeks deep in a calorie deficit.

But I'm not the smartest chef, so it is no surprise.

Anyway, today was the first day I did any pushing exercises since my little 'accident.' 

My expectations were not high.

Warmup: kettlebell haloes, cable crunches

Ex 1: single arm DB military press-7/7, 8/8, 8/8, 6/6, 5/5

Ex 2: incline DB bench press-5x10

Ex 3: DB lateral raise-5x10

Ex 4: DB skull crushers-10,10,10,8,5

Total time = 45 minutes

I stayed way away from failure on the overhead presses and bench presses.

The single arm overhead presses actually felt pretty good.

Finding a horizontal press that didn't bother the shoulder was a challenge (as is often the case when dealing with shoulder issues). Incline DB bench press felt best. Maybe pushups would have felt even better, but I just kept the weight very light and got some blood into the muscle.

My expectations were exceeded. I had a very fun session and was happy that not a single limb fell off.