Standing BTN Press: 8@88/40, 2×8@110/50
3 Board Press: 3×4@355/161, 1×5@355/161
DB Tate Press: 6@48/22, 2×6@59/27
Pull Aparts: 3×15@monster mini
3 sets internal rotations, 3 sets external rotations
Man is my BTN strength ridiculously low! Both sets at 110 were hard, the last set the last two reps were really really hard. Hopefully I can get this up a bit before nationals to hopefully add some strength and stability to my shoulders. I was worried about doing shoulder press before board presses but they went well so I’ll continue with this setup. Each set of board press I got stronger so I decided to do 5 reps for my last set and it felt like I could have done 6 or 7.
Tate presses went up in weight as I dropped the reps, at this weight these were tough. I’ll be doing higher rep work on wednesdays and lower rep on sundays. After all the sets of pull aparts and rotator stuff my shoulder felt great.
Box Squat: 3×5@360/163
GHR: 5@bw, 5@bw+10/4.5, 5@bw+22/10
Seated Good Mornings: 8@179/81, 8@201/91
6 Sets abs and obliques
I’m very happy with the box squats today, I got through all three sets without a belt. Now I did have quite a bit longer rest periods between sets than usual as Jamie shirted up and I was helping him. However this is 20lbs more than I’ve done on a box without a belt. I think I’ll probably have to belt up for next week when I go up to 375 but I’ll do my best to get at least 1 set belt free.
I did a more progressive work up on the GHRs this week and got my last set with a 10kg plate quite easily, I’ll go for two sets at this weight next week. The seated good mornings were good again, the hardest part for me is getting under the bar well and not having it too high up on my neck which is what happened my last set.
Speed Bench: 6×3@205/93
CG 3Board: 4×3@335/152, 1×4@335/152
DB Tate Press: 10@43/19.5, 10@48/22
Standing BTN Press: 8@88/40, 8@110/50, 8@121/55
BB Bicep Curl: 10@50/23, 10@70/32
BB Reverse Grip Curl: 10@50/23, 10@60/27
I was supposed to do 9 sets of speed bench but it seems that any work right off the chest causes me shoulder pain after only a few sets so I cut it off at 6 and moved onto the board work. The CG board sets were pretty easy through out but I could definately feel them in the triceps. Russian style I did 4 reps for my last set, at least Jamie said that’s what the russians do…
The tate presses were pretty easy but after the board work caused enough pain in the triceps to be noticed. The shoulder presses sound so light but they were challenging all the way through. I paused the first rep and the last rep on each set just for good measure.
Deadlifts: 10×1@305/139 + 80/36 Chains
Good Mornings: 6@255/116, 2×6@275/125
Bent Over Rows: 2×10@198/90
4 Sets abs and obliques
Chain deadlifts went well again, I was very explosive at the top really hammering the lockout and I felt it by the 8th set my glutes were sore. Which in turn made the good mornings all that much more difficult, my warm up set of 225 felt horribly difficult and I wasn’t sure if I’d even get close to 275 for my work sets. This combo is pretty damn evil and hopefully effective.
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!