Thurs, 20 Sept 18
Upper Assistance/Shoulder Fixin'
Since this training day last week made my shoulder feel and function so much better, I repeated it this week with no changes other than upping the intensity slightly and subbing the American Press Bar for a barbell on OH shrugs. Same effect as last week in terms of making things feel lovely.
Neutral Grip Lat Pulldowns/DB Shrugs
10x70/---
10x100/30 sec hold + 10x60
10x110/30 sec hold + 10x65
10x120/30 sec hold + 10x70
I used a 4 sec negative on the pulldowns and a 3 sec pause on shrugs, same as last week.
Single Arm Seated Cable Rows/High Incline Serratus Presses
10ea x 70/30 sec hold + 15x55
10ea x 70/30 sec hold + 15x75
10ea x 80/30 sec hold + 15x75
I used a 3 sec negative on rows and 3 sec pause on serratus presses, same as last week.
American Bar OH Shrugs/Side Lying External Rotation
20x35/20sec hold + 10ea x 5
20x55/20sec hold + 10ea x 5
20x75/---
Pressing and lowering the American Bar was much more shoulder friendly than the barbell was last week. The side lying ER sets still totally fried my shoulders after 2 sets with the initial hold and pausing each rep for 3 sec at the top.