Saturdays I usually get to train with the entire team, USUALLY. The downside, Saturday is also busy in the morning and my schedule is starting to require me taking clients. This may not seem like a bad problem to have, but when you need to be helping multiple through a workout and actually COACH I find myself falling WAYYYYY behind. Wk3 was a struggle for this and I ended up not going full throttle on my last few sets, Wk4 however, I adjusted and everyone was familiar so I was able to get after it WITH everyone instead of after everyone. I love being a part of a powerlifting team.
Saturdays have proven to be very challenging for me as my shoulder work fell by the wayside the last year. Please, do worry, my wife has noticed as well and is taking care of it in the most loving and hating way possible which leaves me so confused, lol.
Day 4 – Shoulders/ Upper accessories
A. Seated DB laterals – 4x12:
B. Rail slide overhead press or smith machine OH press – couple warm up sets then 4x8, try to stay relatively explosive with these… meaning the intent is to move the bar fast on the way up, control it on the way down:
C1. BB front raise – 3x12
C2. Band pull aparts – 3x20
D1. Tate press (triceps) – 3x10- 12:
D2. Reverse grip pushdown – 3x15-20:
E1. Grenade cable curls – 3x10-15 each arm
E2. EZ bar Cable curls, tempo – 3x8, 5 seconds up, 5 seconds down