Disclaimer: EliteFTS Team member David Allen writes all of my programming, The exercises listed in these posts' are designed for me based on my needs as an athlete.
Training today went well, I was ready to chase the pain and had plenty of energy, maybe to much energy. I made it through the loaded stretches much easier this week then last but, I was in for a treat come the end of our training session.
Bicep curls were much more comfortable today. The reason I say "comfortable" is, I have terrible external rotation of my shoulder and the supination in my wrist is comical, making EZ Bar curls quit a task for me. Dave Tate wrote a great article on why powerlifters should do curls which can be found here (Curls for the Girls).
The Loaded Stretches on the EZ Bar posed problems for me due to the mobility issues listed above in the form of grip. The pressure of the bar was all isolated to the area between my thumb and index finger, this also would not allow me to fully close my hand. SO, mobility work is obviously on the agenda during off days. I am confident this will allow me to reap the benefits of this hypertrophy phase much more and also aid me in decreasing my tricep pain when transitioning back to powerlifting movements.
On to the most ridiculous and entertaining moment of the day! This week occlusion sets were added to my training, todays prescribed occlusion called for banded pull apart's with a banded contraction (iso hold) in between sets. This was all done AFTER rear delt destroyers, Enjoy the video posted below of the pain I went through during these.
*Single Arm DB Rows 3xmax
*Pullups 5x max (no more than 12 per set, if too easy add weight)
*Single Arm Lat Loaded Stretch
*EZ Bar Curls, heavy set of 6 x6 with a 45 sec break in between:
*EZ Bar Preacher Curl Loaded Stretch
*Single Leg Laying Leg Curls 3x8 with a 10 sec negative
*Rear Delt Destroyer Set
*Band Pull A Part Occlusion set
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