Had a so-so shoulder session yesterday afternoon. Worked out with that big dude I had hit legs with. It wasn’t bad, it’s just when you’re maneuvering through a crowded gym, and he’s used to doing 2.5 hour shoulder sessions, and I’m telling him I’m doing less volume for a bit, and he keeps adding exercises.. lol, whatever. Just kind of an off day overall (not just lifting) yesterday. 5/3/1 shoulder press went well, at least.
Seated military press, 5/3/1 style. harder to get in the mindset when I had this guy, but w/e.
bar x 12
95 x 8
115 x 5
----work sets
135 x 5 - 65% supposed to be 130 but whatever.
160 x 5 - 75% ez mode
185 x 12 - 85% - prob another rep and a grinder left in the tank. Not a bad start.
160 x 5
135 x 10
Glass-style lateral raises - basically keeping palms pronated, lead with the pinky
30 x 12
45 x 12, 12
Machine front raises - on the lateral machine. it was good, just unnecessary. Partner’s idea.
3 sets of 15, LR.
Meadows partials / Top-half ROM laterals / “victory pose” laterals triset
65s x 25 / 20s x 10 / 10s x 5ish, 3 times through.
Rear delts were meh, he didnt wanna do dumbells, we did a couple sets DBs, then 2 high rep sets face pulls, which were decent.
One set machine shoulder press finisher.
Deadstop shrugs with 2sec hold - traps are sore today. Pressed for time.
225 x 12
315 x 12
405 x 12
After doing some reading on potentially overtraining arms, I think I might be a prime candidate for someone that has likely been “overtraining” them. regardless, I’ve been doing mid-high frequency and very high volume for them for many months and no growth (of course, bodyweight is the same so w/e). I’m gonna try to tone down the volume/frequency quite a bit and see how they respond. No arm day this week (today), and will get some back in tomorrow since gym will be closed Monday.
Pretty cool session bug, hope the 5/3/1’ing goes well for you. Is the way aaron clark does the deadstops w/ a 2 second hold or if that just something you were playing with? Just trying to work out my best setup for shrugging when I go back to uni. DBs only go to 110lb so I was thinking of doing the BB deadstop work (without holds) and then moving on to the heavier dumbells to do 2/3 second holds. Sound decent?
In regards to the arm training, I think that’s a great idea dude. I don’t have arm (?difficulties?) like you, hahaha, but I did something similar within the last 2 months (skipped a couple arm days, incorporated them in to other days or just did slightly less volume) and I can see/feel a difference. Keep us updated, diggitty dawg.
Buggggg, my man. Good thinking on the lowered volume. When in doubt, i always think I can do more and more, b/c after all athletes train for hours a day, right? WRONG. Sometimes pumping the breaks is a good thing. In fact, when I was starting out, Bricknyce (remember him) told me to read CT’s “Pump Down the Volume” article, one of his better articles in my opinion. He talks about what you’re thinking of doing. Give it a read if you have the time.
@ Jake: this isn’t my thread, lol. But what I’ve been doing w/ GREAT success is BB shrugs w/ 1 warmup set, 2 HEAVY workign sets, then 1 set w/ 3 second holds w/ the warmup set weight. So it might look like this:
225 x 10 easy
315 x 10 meh
405 x 10 heavy
225 x 10 w/ 3 sec holds
Delta - I just couldn’t come up with a better name, but it’s a movement from the Indigo videos of CT and Professor X. start with the DBs together in front of you, palms facing eachother, then raise the DBs like you’re doing a lateral, but keep going till you’re all the way overhead, squeezing the shit out of your front delt, and it looks like you’re in the Sergio Oliva “Victory” pose. Sexy little movement.
Harold - I dunno what my true max is. I imagine on a sexi day I’m good for 225 for 4 as of current (that would go up if I banged at it a few more sessions, but w/e). So I’d imagine I’m good for 245 for a single at least. Regardless, like the rest of 5/3/1, my training max is fairly conservative, I think I went with 225.
jake - thanks man. I’ve never seen AC do the shrugs, I’ve just heard him mention them in our BOI. I doubt he does them with the hold, but I just kinda feel like doing squeezes. Once I’m feeling strong I’m sure I’ll start to up the weigh and get into 5-6 plates per side territory and see what I can do.
SSC - haha, thanks man. I hope it goes well. I think the pumping down the volume will be really good right now, especially as I shift focuses somewhat to strength for a bit. As always, will keep you guys posted.
Harold AGAIN - thank you for your wisdom derived from your YEARS of rigorous lifting experience.
Just went and did some shoe shopping. I’m such a chick. Really happy with my purchases. Also had my suit dropped off at the best tailor in Austin, and the women who was writing up my info said if I didn’t get the job I was interviewing for, she would pay for my services for the night (in a thick eastern European accent). Win.
Ah that’s cool, think I’m going to stick to deadstop but with just as strong squeeze as I can muster in like half a second or w/e and just try get in the 4+ plate territory just to see what that does for me. Followed with the dumbell shrugs w/ hold to cover my bases
[quote]bugeishaAD wrote:
jake - thanks man. I’ve never seen AC do the shrugs, I’ve just heard him mention them in our BOI. I doubt he does them with the hold, but I just kinda feel like doing squeezes. Once I’m feeling strong I’m sure I’ll start to up the weigh and get into 5-6 plates per side territory and see what I can do.
Just went and did some shoe shopping. I’m such a chick. Really happy with my purchases. Also had my suit dropped off at the best tailor in Austin, and the women who was writing up my info said if I didn’t get the job I was interviewing for, she would pay for my services for the night (in a thick eastern European accent). Win.
Have a great weekend everyone.[/quote]
Awesome story, bet she was like damnnn @ dat chest measurement
Did she actually proposition you sexually? I know you mock my weight lifting skillz, but my womenz skills are unmatched. I hope you got her number and teach her why America beats Eastern Europe. If not, I’m going to come to Texas and show you how to spit game. (My game doesn’t work on older women though - in the 40+ range that is)
[quote]hlss09 wrote:
Did she actually proposition you sexually? I know you mock my weight lifting skillz, but my womenz skills are unmatched. I hope you got her number and teach her why America beats Eastern Europe. If not, I’m going to come to Texas and show you how to spit game. (My game doesn’t work on older women though - in the 40+ range that is)[/quote]
