I had my shoulder workout yesterday, I still missed with the 60 lbs DB’s though.
Seated shoulder press (feet elevated)
20 x 8
30 x 6
45 x 3
55 x 6 *got one more rep than last time, yeah!
60 x 0 *got them into position, still can’t press them up for that first rep though…
55 x 4,3,2
Upright row (with straps)
65 x 6
95 x 8,5,5,4
Military press+push press+push jerk (these kill me)
95 x 5+4+5, 2+4+4, 2+3+4
Inc. DB lateral raise (c.t.)
10 x 10
7.5 x 7,6,6
BB curl
73 x 6,4+2,3,3
Cable curl (c.t.)
60 x 10,5,6
Reverse-grip cable curl (c.t.)
45 x 10,5,6
Improvements across the board, which is awesome, might slow down a bit because I’ll spend the next few weeks cutting weight for my competition on october 11th. I’ve only got 5 lbs to lose, so I should still be able to hit pr’s.
Tonight I had my olympic lifting workout, and my upper back is totally fried. Turns out that over the course of the last 10 months, nobody thought to tell me that I have to squeeze my back as tightly as possible at the start of each rep, oh well, better late than never.
After about an hour of technique work, I did: 3 sets of high-pulls, 6 sets of front squats (kinda stole that from nate, 6 doubles with 60 seconds rest), 5 sets of leg raises, and 5 sets of leg curls with 3 of those sets being supersetted with excentric GHR reps. Killer.
(seriously)