Was nervous about a heavy shoulder day after the last one 2 weeks ago was so rough, and because my shoulder hasn’t felt 100% this week, so I tried to approach today cautiously and carefully.

 

Overhead Press

warm-up – Superset OHP and Rotator Cuff Work (no rest between supersets)

60 x 5 / 15 lb DB taken through ROM 15 times per arm

75 x 5 / roto

90 x 5 / roto

main – Superset OHP and Assisted Widegrip Pullups (assisted for 1/3 BW, 1-2 min rest b/w sets)

100 x 5 / 5

115 x 5 / 5

130 x 10 / 5 (sleeves on OHP)

 

Assistance

Bench Press  (no rest for warm ups)

warm-up  (paused all reps an inch above chest, Spoto Press style)

75 x 5

95 x 5

115 x 3

145 x 1

main assist   (60 sec rest)

170 x 3

170 x 3

170 x 3

170 x 3

170 x 3

Assisted Chinups (assisted for 1/3 BW, varying grips, 30 sec rest)

7 widegrip

10 underhand

5 hammergrip

6 under

6 wide

 

 

was running tight on time, so I went off to do cardio

 

post-workout:  15 min LISS elliptical

Advertisements