Training plan, shoulder pain and wedding - workout log June 15

Clem Duranseaud
3 days ago
4 min read

A bittersweet week. I am feeling the strongest I've ever been, but my left shoulder is hanging in there like a cracked oar during a Viking raid.

The wedding is coming up in two weeks. I'm taking it easy in the coming week before taking a complete break at the end of the month.

Monday: the demise

Bench: 3 heavy sets followed by 3 sets of 8

Deadlifts: 5 x 8

Dumbbell rows: 3 x 8

Looking back, I overdid it on the bench. I did not manage my fatigue very well and I remember my shoulder feeling a little off. Live and learn.

Deadlifts were much lighter than usual to accommodate the higher volume, which felt great.

Tuesday: Denial

Tuesday is my weightlifting and squat day. Up until now, my shoulder had just felt sore, like muscle soreness.

It started to feel worse on Tuesday, and it even became unstable when I was doing my cleans. Do you think that helped me realize something was wrong? Of course not.

My squats felt quite phenomenal though, doing four sets of 12 reps.

I felt the soreness in my quads for three days after. Love that.

Wednesday: Delusion

Bench 3 x 2

Weighted chin ups 3 x 3

Seated rows 2 X AMRAP

At this point, there was clicking, grinding and pain in my shoulder. You know what I did? You know what a trainer with 13 years of experience chose to do?

A max out bench press.

My logic being, if it hurts afterwards, then something is really wrong, and instead of going to see a doctor I'll try this.

Well done Clem, you c*nt. Sincerely, Future Clem.

The chin ups and rows felt great, even hit a PR on them.

Thursday: Acceptance

I am a stubborn person, but by the fourth day of my shoulder feeling as stable as the stock market during Trump's election, I came to the acceptance stage. Something may be wrong.

Do you think I did the sensible thing and went to the doctors? You silly thing.

After a quick check on ChatGPT I decided it was time to rest the shoulder. At least give me that, I chose rest.

I did a gorgeous cardio workout, mixing intervals on the bike and the treadmill.

Interval workout

5 min warm up
2 x 8 seconds on 60 seconds off. Trying to go for max wattage.
4 x 4 min on, 2 min off. Trying to keep a steady RPM of 95 for a 320 watt output
2 x 8 seconds on 60 seconds off. Trying to go for max wattage.
Straight onto the treadmill, where I did 15 min normal running

Friday: Deadlifts

Deadlifts 3 x 1

Hamstring curl 3 x 15

Leg extensions 3 x 12

Please appreciate the fact that for a second straight day I did not do upper body. Pat on the back for Clem.

Legs felt terrific during this workout, deadlifts were smooth and the machines were fun.

My shoulder still hurt, but at least I wasn't being an idiot with it anymore.

Saturday: cardio

Bike workout:

5 min warm up
10 x 8 seconds on 2 min off, going for max wattage. Peaked at 1512.
10 min temp run on the treadmill

What's coming next

My 8-week workout plan came to an end last week. When I return from my wedding, I'll start another 8 weeks cycle.

Here is what went well over the last two months:

My bench, squat and deadlift are at an all time high, which is a huge win for me.
- Bench: 140kg
- Squat: 130kg
- Deadlift: 170kg
Improved technique on the squats
Weightlifting drills felt good and I improved my snatch

Here is what could have gone better

Balancing strength and cardio was dodgy. I only managed 1-2 cardio workouts each week.
Finishing with shoulder pain is disappointing. I struggle immensely with recovery weeks. Over the last 5 months, I had scheduled three of them. I diligently took one, and skipped the other two. Now the funny thing is, or at least to me it is, I got a slight injury on both of those skipped rest weeks. So clearly, I know exactly when I should be doing them, and infuriatingly, I am compelled not to do them. This is a mental issue I have and that I need to get better at.
Perhaps doing too much. Yes, I workout quite a bit, not because I have to, but because I enjoy it. I think I need to be better at managing my fatigue and effort.