Behind the Head Press: 2×10@45/20, 10@65/30
3 Board: 4×4@345/157
Tate Press: 10@43/19.5, 10@48/22
DB Rear Delt Flyes: 15@33/15, 15@38/17
Cable External Rotations: 3×15@15/7(Supersetted)
Cable Internal Rotations: 3×15@15/7(Supersetted)
The behind the head pressing was just some feeler work to determine how it felt for my shoulder. After reading Poliquin’s most recent article (thanks Scott) I’ve decided that I’ve ignored over head work for too long and I’m paying for it with my left shoulder now. So from this point on I’ll be doing some form of over head press at least once a week, probably on my wednesday workout as it’s slightly less volume.
The board presses felt strong today, I kind of like this 4×4 thing I just did it because I couldn’t decide if I should do 5×3 or 3×5 so I went with 4×4 which actually increases the volume a bit. The tate presses after are a fun bit of tricep torture as well. Hopefully all this work will give me the lockout power I’m hoping for at nationals.
The rotator cuff work was awesome, I would do left arm internal rotation then grab the handle with my right hand and do right arm external then turn around and do left arm external then right arm internal. 60 reps total in a little over a minute…feel that burn!
Ryan I heard that you taped the Calgary Open… if you have either of, or both my 2nd and 3rd squats would you mind sending them my way? Tall ugly dude in black suit haha
dbennett@powerlifting.ca
Thanks
With the BTN presses, do you find that you’re limited by flexibility before you run out of strength? I keep feeling as though I want to pull the bar forward (after lockout).
I hear ya on the overhead work. Although I don’t feel it is necessary it does provide a good feel when benching for stability and control. I use to do a lot of BNP with no shoulder problems. You may also want to expierment with Behind the head jerk presses as these also provide the benefit of explosivness.
Scott: I haven’t pushed myself that far yet, I did a couple sets today of 8 with 100lbs so I’m still trying to keep it light and easy on the shoulders.
Why did you choose btn instead of in front? Where do you bring the bar to?