Bench (with mini bands):
45 x 10 (no bands), 135 x 5, 185 x 5, 225 x 3, 2 sets 260 x 3, 3 x 245, 3 x 230
Strict OHP (with mini bands):
6 Sets 135 x 3
Standing Neutral Press:
1 set 10 x 40 (stopped because of bicep strain)
Neutral Incline:
1 set 10 x 60 (stopped because of bicep strain)
Shoulder Raise:
2 Sets 20 x 10 (front and side)
Tricep Press Downs:
60 x 10, 120 x 10, 140 x 10, 160 x 10, 180 x 10
This workout went well enough for my bicep being as it is. I was very frustrated trying to do neutral grip work because my bicep felt strained. I had to do strict overhead work with bands because my bicep could not take the strain from going explosively. Bench with bands felt good and was explosive. I am realizing that this injury is only aggravated in certain planes of motion so I have to learn how to work around it. I did tricep press downs so I wouldn't hurt myself and they went alright but they are hell on your elbow so I have to avoid doing too many. I am just getting really depressed in the weight room because everything was coming together so well and now one shitty little strand of muscle is holding everything back. I am going to start rehabing this thing tommorow. I will go light and try to get it loose and warm.
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