Thurs, 27 Sept 18
Upper Assistance/Shoulder Fixin'
Today was the first day I really tried to push the increase in my workload on my assistance day. Previously I had been increasing more gradually, but half the time it wasn't enough to make me feel like I was doing anything. So since things have been going well and my shoulder feels good, I tried to do enough that it actually felt like training. Mission accomplished. It was still not a gut buster by any means, but I did a good job.
Neutral Grip Lat Pulldowns/DB Shrugs
10x100/---
10x120/30 sec hold + 10x70
2x{10x130/30 sec hold + 10x70}
Continuing to use a 4 sec negative on pulldowns and a 3 sec pause after the initial hold on shrugs.
Single Arm Seated Cable Rows/High Incline AmBar Bench + Serratus Press
---/10x35
---/10x125
2x{10ea x 80/10x145 + 10x145}
10ea x 90/10x145 + 10x145
After frying my serratuses on Monday with incline American bar benching I combined that with my serratus presses.
AmBar OH Shrugs/Side Lying External Rotation
20x75/20 sec hold + 10ea x 5
20x85/20 sec hold + 10ea x 5
20x85/10ea x 5 - No hold on ER
I stuck with the 5 sec pause on ER and managed to make myself do a 3rd set despite my external rotators being more fried than usual by skipping the initial timed hold to start.
After this I made up the core work I skipped yesterday.
Incline Reverse Crunches/Back Extensions
3x{20xBW/15x50}