Dr. Tiplady has informed me that since the bicep tear I can only do pushups as my pressing movement. He's right because I tried to do other stuff and it caused horrible pain.
It seems that the past year or two, every time I start to get strong again something tears or breaks. Is it a programming issue or an "I'm old, beat up and probably shouldn't be doing this anymore issue:"
I don't know. I'm not going to stop doing this though.
Monday: Dynamic Lower Body Day
Safety Bar Box squats-
this was supposed to be 10x2 with 4 chains and 390 in bar weight. I could not get past my warmups and did 185 in bar weight for 10x 2. This caused pretty bad pain in the bicep so I didn't risk going any heavier.
Front Squats with Harness-225x1x8
|Front Squat Harness|
Back Raises with weight-a whole bunch
Wednesday-Max Effort Upper
Pushups-10 reps x 8 sets
Left arm only Dumbell bench press 5 sets
Scap Depressions-whole stack a bunch of sets
Face Pulls/Push Downs/Tricep extensions-see above
Friday-Decided to drop Westside until the bicep is healed.
Power Runner -up to 8 plates for 10
Back Raises with weight-4 sets
Whole bunch of TRX stuff for abs like this
On a side note: Steve D hit a huge PR on the bench today-545.
I'll continue doing a modified workout trying to find stuff that can get me strong without involving my bicep.