Tag Archive: shoulders


15 Oct 2016

warmup: slow neg side raises, Cuban presses, shrugs

Log Clean & Press (clean once, medium rests)

80 x 3
110 x 3
130 x 3
145 x 3
160 x 3
*wrist wraps on*
180 x 3
200 x FAIL
200 x FAIL
200 x FAIL, wipeout

notes: This was the log work I didn’t feel up to on Wednesday. I must be psychic. 180 was smooth enough, but when I went for 200 I couldn’t keep my footing, twice. I got mad and went for a third, but I totally stumbled back, and tried to control the log on the way down, but because of the stumbling my left foot was out of place, and I dropped the 200 lb log square on my foot. Ouch!

Honestly, I should have just dumped the log like an ejector seat. But you always feel bad about banging up someone else’s equipment, so my instinct was to control the descent. Anyways, I walked around for a bit, took off my shoe, my foot looked ok, it was throbbing after a few minutes. Nothing seemed broken. I decided to put on some thick winter socks, and do the rest of the workout in socks.

Bench Press (medium rests)

bar x plenty
135 x 5
185 x 5
*wraps & sleeves*
215 x 8
215 x 8
215 x 8

Closegrip Bench (wraps, sleeves, medium rest)

230 x 3
230 x 3

Spoto Press (wraps, sleeves, medium rests)

205 x 8
205 x 8
*took sleeves off*
205 x 8

notes: by the last set, my elbows were bruising up, so I wore the sleeves too long

One Arm DB Rows (long rests)

105 x 12/12
105 x 12/12
105 x 12/12
105 x 12/12

Superset: Strict DB Side Raises & DB Front Raises (short rest)

12s x 10 / 12s x 10
12s x 10 / 12s x 10

notes: while this was going on, someone agreed to give me a ride and they were leaving so I ended the workout then and left. By this point my foot was too swollen for a shoe anyways, so I was happy to get a ride back home.

Currently resting the foot up and observing the bruising.

12 Oct 2016

I don’t normally start a workout as late as tonight. Where I am in the split had me going for a rep PR on log, but I wasn’t feeling too confident, so I switched out heavy log for volume Viking, and moved it to the end. I kinda made the workout easier so I could speed it up.

warmup: skipped it

Bench Press (medium rests)

bar x legion
135 x 8
160 x 6
190 x 5
*wraps & sleeves*
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
190 x 14
190 x 14

DB Bench (short rests, sleeves on, no wraps, hammergrip to go deeper ROM)

70s x 10
80s x 8
90s x 6
100s x 5

notes: I know I haven’t regularly DB flat pressed in a while, but this feels a lot easier than it used to… my last memory was 100 being a big deal… now I will definitely be going up

Incline Bench (short rests, widegrip, deep incline, no wraps, no sleeves)

bar x 5
95 x 5
135 x 3
195 x 2
185 x 2
185 x 3

notes: as opposed to flat DB, damnnnnn these were ugly. My shoulder no likey incline BB.

JM Press (short rests)

70 x 15
70 x 15
70 x 15
70 x 15

Superset: T-Bar Rows & Viking Press (2 min rests, elbows high on the row)

2 plates x 15 / 170 x 12
2 plates x 15 / 170 x 9
2 plates x 15 / 150 x 12
2 plates x 15 / 150 x 6

notes: the Viking presses were kicking my butt. I was fading, so this was the end of my workout.

28 Sept 2016

Ermagerds, finally back at it. woops, forgot my sleeves

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (long rests, no sleeves)

bar x lots
135 x 3
185 x 2
215 x 2
*wrist wraps on*
235 x 2
255 x 2
275 x 1.5
285 x FAIL (assisted)

notes: I was feeling froggy, so I tried to go for a PR. 275 went up easy so I went for a second, and I ran out of gas. I decided to try 285 for 1, and I grinded too long so I got a minor assist. Still, I am optimistic that 3 plates is within my sights.

Close Grip Bench Press (wraps, short rest)

230 x 3
230 x 3

Spoto Press (short rest, wraps)

205 x 6
205 x 6

One Arm DB row (medium rests)

85 x 15/side
85 x 15/side
85 x 15/side
85 x 15/side

Superset Strict Side Raises & Front Raises (short rests)

12s x 10 / 12s x 10
12s x 10 / 12s x 10
12s x 10 / 12s x 10

notes: by the end I was feeling a burn, so that’s all I wanted

Inverted Rows (short rests)

10, 10, 10

24 September 2016

Normally, this is a fluff day for the Cube. But no fluff for me. Someone asked to team up on my workout, so I had a buddy for most of it.

warmup: slow neg side raises, Cuban presses, shrugs

Log Clean & Press (clean every rep, trade sets with buddy)

80 x 5
110 x 3
140 x 5
140 x 5
140 x 5
140 x 5
140 x 9 in 60 seconds

notes: for last set it was AMRAP in 60.

Bench Press (trade sets)

135 x 8
160 x 6
*wraps on*
190 x 5
*wraps and sleeves*
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
190 x 13
190 x 12

notes: after the triples, I did a few AMRAP sets

At this point, my friend broke off to do some incline work.

Hammer Grip DB Flat Press (sleeves, no wraps, medium rests)

60s x 10
70s x 8
80s x 6
90s x 5

Incline BB Press (long rests, wraps, no sleeves)

170 x 4
170 x 5
170 x 5

Friend left, now I was alone in the gym, just me and the iron.

JM Press (short rests)

65 x 15
65 x 15
65 x 15
65 x 15

Bent Over Rows (explosive reps, medium rests)

185 x 12
185 x 12
185 x 12
185 x 12

This was my finisher. After this I was trashed. Came home to nap, Netflix and eat delicious food.

21 Sept 2016

I will admit, I felt wrecked today. Scheduling a volume bench session the day after my first heavy Cube DL day might have been ill-advised. But here I found myself, so I tightened the belt on my big boy pants, made it through a day at the office, and showed up at the gym after work, to do more work.

There were 2 other people there benching, so we had to rotate through our sets.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (rest depended on the rotation of 3 people all doing different weights)

bar x lots
135 x 5
160 x 3
190 x 10
*wrist wraps on*
190 x 12
190 x 9

Closegrip Bench (wrist wraps, in a rotation of 3 people)

205 x 7
205 x 8

Spoto Press (all by myself now, medium rests, wraps and sleeves)

175 x 10
175 x 11
175 x 10

notes: Chest now dying.

One Arm DB Row (long rests)

80 x 15/15
80 x 15/15
80 x 15/15
80 x 15/15

notes: when I planned this workout out, I had considered going heavier, but as I was actually doing the workout, my back was still exhausted, so I kept it at the 80 lb DB.

I had originally planned to do Atlas Stones for my strongman assistance, but my back was still worn out, so I called an audible and did more pressing.

Viking Press (medium rests)

100 x 6
190 x 1
240 x 1
290 x 1

notes: I wanted to baseline my one rep max. Is 290 the absolute limit for me? Don’t know, but I really had to fight for it, I failed the first time, and had to totally commit to finally get it up. Plus my experience with overhead press is that when you hit your struggle point, the potential to go higher drops off quite fast. So 290 is a fair weight to base percentages on for assistance AKA not fresh, IMO.

Also, by this point, I was totally wrecked. The past few workouts were accumulating on me.

Superset: DB Strict Side Raise & DB Front Raise (short rests)

12s x 10 / 12s x 10
12s x 10 / 12s x 10
12s x 10 / 12s x 10

notes: baby dumbbells, but I focused on the squeeze and finished my shoulders off.

Inverted Rows

8, 10, 10

notes: now totally dead.

Left the gym, for post workout meal had lambchops and chicken breast, 2 cups longgrain rice, fresh bread, salad. Water.

13 Sept 2016

Morning office workout.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press

bar x lots
135 x 5
160 x 3
190 x 2
*wrist wraps on*
200 x 1
215 x 1
230 x 1
*wraps, sleeves*
240 x 5

notes: the 5th rep was getting ugly so I stopped there.

Slingshot Bench (blue sling, short rests)

240 x 4
250 x 4
260 x 4
275 x 4
275 x 4
275 x 3

notes: my spotter was hyperactive, so he wouldn’t let me take long rests, he kept egging me on. On the 3rd set at 275, he touched the bar so I stopped the set right there at 3 reps. He said it was “all you bro”, but I told him I don’t keep going if the bar get molested. So it ended there! 275 is a fun weight though.

2 Arm DB Rows (facedown on incline bench, elbows sorta high, 90 sec rests)

70s x 8
70s x 8
70s x 8
70s x 8

Superset: Strict Side Raises & Smith Machine JM Press & DB Curls (2 min rests)

25s x 10 / 90 + bar x 10 / 45s x 10
25s x 10 / 90 + bar x 10 / 45s x 10
25s x 10 / 90 + bar x 10 / 45s x 10

9 Sept 2016

Office workout.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (medium rests)

bar x lots
135 x 3
185 x 3
*wrist wraps*
220 x 3
220 x 3
220 x 3
220 x 3
*wrist wraps, elbow sleeves*
220 x 8 @RPE8

notes: happy with this. I am on pace for another rep PR. Bench has been making steady and solid progress over the last month or two, so that is good.

Slingshot Bench (blue sling, short rests)

220 x 6
220 x 6
220 x 6

notes: I was supposed to do 4 sets, but the sling was too tight and it was cutting off the blood to my arms, lol. My triceps were throbbing so bad, I needed to stop.

2 hand DB Rows (90 sec rests, facedown on incline bench, elbows high)

60s x 10
60s x 10
60s x 10
60s x 10

Superset: Strict DB Side Raises & Smith Machine JM Press & DB Curls (2 min rests)

25s x 12 / bar + 70 x 12 / 40s x 12
25s x 12 / bar + 70 x 12 / 40s x 10
25s x 12 / bar + 70 x 12 / 40s x 11

7 Sept 2016

How was everyone’s long weekend? For me an extra long weekend! That extra long weekend lasts an extra extra EXTRA long time!! #gumcommercial

So, on the way to the gym tonight. Go to sit down in the car, and have a MASSIVE muscle cramp in my abs! Holy jeez. Doubled over in pain. Cars behind me honking at me and screaming because I am not moving forward. Fun times. I have never had an abs cramp before that I can remember, whats that about…

So I was feeling very tender in my abs all workout.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Log Press from Rack (2 min rests, push press)

110 x 3
140 x 3
*wrist wraps on*
170 x 3
170 x 3
170 x 3
170 x 3
*sleeves and wraps on*
170 x 6 @RPE7

notes: last set, did not want to go to failure with all the weird chit going on in my stomach. But I am really happy with that number, because I am on pace for another Rep PR.

Superset: Viking Press & Widegrip Pulldowns (2 min rests)

180 x 5 / 180 x 10
180 x 5 / 180 x 10
180 x 5 / 180 x 10
180 x 5 / 180 x 10

Superset: Plate Front Raise & Cable OH Extensions & DB Hammer Curls (2 min rest)

45 x 12 / 75 x 12 / 40s x 12
45 x 12 / 75 x 12 / 40s x 12

notes: the tricep extensions tweaked my abs again, so I stopped there.

2 Sept 2016

Friday night. Haven’t done a lonely solo Friday night gym sesh in a while. My motivation was definitely not there, my mind was always somewhere else. I had to fight with every ounce of my willpower to get all of my slated work done lol.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Log Press from Rack (2-3 min rests, push press)

80 x 3 (small log)
110 x 3 (medium log from now on)
130 x 2
*wrist wraps on*
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

notes: the AMRAP on the last set was optional, and I just wasn’t feeling it tonight

Superset: Viking Press & Widegrip Pulldowns (2 min rest)

Viking 100 x 5 (warmup)

Viking 170 x 5 / Pulldowns 165 x 12
170 x 5 / 165 x 12
170 x 5 / 165 x 12
170 x 5 / 165 x 12

notes: now this combo works! I felt a great pump in my upper back from this. I did the Vikings the same way I used to do a “scrape the rack” press from the John Meadows workouts. Gets my rear delts and traps fired up, so when I pump out some pulldowns, it all comes together in a really nice way. Magic!

Superset: DB Front Raises & OH Cable Tricep Extensions & Hammer Curls (2 min rests)

15s x 15 / 60 x 15 / 30s x 15
15s x 15 / 60 x 15 / 30s x 15
15s x 15 / 60 x 15 / 30s x 15

29 Aug 2016

Worked out with an office coworker. He was doing similar things, but otherwise we had our own space and our own weights.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Bench Press (traded sets back and forth)

bar x lots
95 x 3
135 x 3
185 x 2
*wrist wraps on*
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
*wraps and sleeves*
200 x 12 Rep PR!!

notes: big PR for me! I will happily take it. Bench is clicking nicely lately. Coworker was benching with DBs.

Slingshot Bench (blue sling, traded sets back and forth)

220 x 4
230 x 4
240 x 4
250 x 4

notes: finished off with some strong slingsharts. coworker was doing more DB bench.

DB Rows (facedown on incline bench, trade sets back and forth)

50s x 12
50s x 12
50s x 12
50s x 12

Superset: Strict DB Side Raises & Smith Machine JM Press & DB Curls (trade sets back and forth)

20s x 15 / bar+50 x 15 / 35s x 15
20s x 15 / bar+50 x 15 / 35s x 15
10s x 15 (slow) / bar+50 x 15 / 30s x 15