working it on wednesday (deadlift PR)

Wednesday morning, pretty early, but feeling dead to the world this week. Plus: my right shoulder is KILLING ME. Mentally throwing me for a loop. Shoulder Pain is NOT COOL. Did not stop me from getting a PR in my deadlift or going heavy on the press today. Did stop me from just about everything else.

Warm-Up: the usual.

Deadlift: 10 x 45 / 5 x 185 / 3 x 275 / 1 x 325 / 1 x 335 (PR) / 1 x 345 (PR) / 1 x 355 (PR) / 1 x 365 (PR) / 1 x 375 (PR). Was there a little bit of upper back rounding, loss of extension on those heavy reps? Sure, but Matt Smith watched me and said I looked a lot better than a few weeks ago, when I got called out for my form on 5 x 320. I’ve been working the extension diligently since then and it’s made a difference.

Press: 10 x 45 / 5 x 65 / 3 x 85 / 2 x 95 / 1 x 105 / 1 x 110 / 1 x 115 / 1 x 120 / f x 125. Not a PR. My 1 rep PR is 125, a number I got in 2009, after about 1 year of CrossFit and before any injuries or problems with my shoulders had emerged. I might have gotten 125 or even 130 if my right shoulder was not so painful. Fracking right shoulder. WHY?

(Let’s be clear: the right shoulder pain is a recurrent injury going back years. It might have its root in a very old snowboarding accident, even; I can’t be sure. It became very aggravated in 2006-2007 when I was last involved in Yoga. It became re-aggravated in 2010 by CrossFit, whether it was high pulls, kipping pull ups, ring dips, or high rep presses/push-presses/jerks/snatches, I don’t know. So. It has usually improved, so that I can do things without pain. But looking at the facts: my shoulder strength has stagnated for more than 2 years. A big part of that of course is that I broke my forearm in Summer 2011, but… Now, the shoulder gets aggravated from time to time. Things that aggravate it: push-ups, bench presses, too many heavy shoulder presses, close grip squats, side presses, side plank, yoga poses, etc. I had a heavy week last week, with two press sessions and an extra squat session, in which Rip encouraged me to take a narrower grip than I ever had. Three days later it hurts my shoulder to move my right arm? Clearly, I aggravated it again. I am going to take it easier on the shoulder for the next few weeks and see if it cools down. One year from now, if I am still complaining about this shoulder, I’ll consider taking my butt to a surgeon. Not before. I’ve had enough surgeries in 2010 and 2011. But I might allow for ONE more… in 2013.)