Monday, June 25, 2007

EFS Beginners Program: Week 8 DE Bench

This workout was the same as last week's.

Sort of.

I did this last week with the 5-board press topping out at 245x3, and once again my shoulder was in pain afterwards. So I stopped everything for the week, even squats and deads and rested the shoulders. This week, I replaced the 5-board press with the 3-board press, and threw in shoulder rehab work. The 3-board was chosen because I'm supposed to do a 1RM on week 10 and deload it the week after, so why not build up to it and use less weight than the 5 board?

Dynamic Bench Press: 55x3, 75x3, 95x3, 115x3, 140x3x8

3-Board Press: 175x3, 200x3, 225x3

Standing DB Military Press (Neutral): 40x10x4

Preacher Curls: tested out to a 80 lbs 1RM. I could do 75x5 normally, so this is proof that I'm better with reps on this than strength.

External Rotations: Rep-outs with 3, 5, 8, 10, and 12 lbs dumbbells.

Band Pull Aparts: 4 sets of 7 with a monster-mini band

Scapular Wall Slides: 4 sets. My shoulders are tight: I could feel them wanting to drift forward. Didn't take long for me to get a pump from this.

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