Hey, it was the holidays, so I'm a few days late. What's four straight days of workouts gonna hurt:)
Shoulder is feeling even better, just have to keep babying it. After this, I have two more weeks of this, then 1 week to test on the 3 powerlifts. The light at the end is getting bigger and brighter.
Dynamic Bench Press: 55x3, 75x3, 95x3, 115x3, 145x3x6, 170x2, 190x1, 215x1. Last three sets were 70%, 80%, and 90%1RM.
3-Board Press: 195x3, 225x3, 245x3. My goal 1RM for next week is 260, so this puts me on track.
Standing DB Military Press (Neutral): 40x10x5. Easier than last week's 4 sets.
Preacher Curls: tested out to an 85 lbs 2RM. As my shoulder gets better, this becomes easier to do.
External Rotations: Rep-outs with 5, 8, 10, 12, and 15 lbs dumbbells.
Band Pull Aparts: 5 sets of 7 with a monster-mini band
Band Traction Work with a purple band. This shoulder "trio" replaces the seated DB power cleans that are part of the program. I'm sure that the power cleans would be great, but I didn't want something jarring my shoulder on top of everything else right now. This has really helped my shoulder get better.
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