The last 4 weeks of Saturday shoulders have been spot on. I'll be honest this 2-week string Julia has hit the nail on the head with getting us away from feeling like Powerlifters and really getting us to contract better and move better under main movements. I am lucky to have her and her knowledge base to adjust all these variables in a realm I am less familiar with. My CNS has been shot weeks 1-6 due to the heavy main movement. Now, I am still able to go relatively heavy, but my contractions are better and it is helping me with my recovery and addressing my movement pattern issues more efficiently.

Day 4 – Shoulders/ Upper accessories
A. Bent over rear flyes – 3x15 (head rested on incline bench): 20
B. Bradford press – 4x8 over and backs: 135
C. DB shoulder press 21’s – 3 sets (7 bottom half, 7 top half, 7 full reps): 45
D1. Incline facing laterals – 3x12: 20

D2. DB Incline Tate press – 3x12: 45

D3. Single arm cable pushdown – 3x15 each arm: 6?
E1. Face pulls – 3x15

E2. Preacher curls – 3x10

E3. Hammer curls – 3x10-15