Headed to the commercial gym to train with Molly today. I’ve been enjoying my training and while not super intense have worked on some things that I believe will help prevent injuries going into my next meet cycle. Working on imbalances and technique and trying to pay attention to my body. One thing I have changed is how I have been warming up. I’ve really reduced the number of reps and have made larger jumps in weight as I warm up. I will do more reps with 135 than I used to but after getting some blood moving basically just make plate increases till I’m at whatever work weight I’ll be using for the session. My theory is that the reps using unnecessary weight jumps only fatigues the muscles, specifically the supporting muscles, and increases the risk of injury as poundage’s near maxes. It’s working so far. Training went like this…
Warm-ups
Stationary bike, rolling, band pull aparts, reverse grip dumbbell press
Slight incline dumbbell press
Worked up to 70’s for 2 sets of 20 reps
Seated dumbbell military press
35’s for 10 reps
50’s for 3 sets of 10 reps
Rear delt cable pull aparts
4 sets of 15 reps
Reverse grip tricep extensions
100 for 4 sets of 20
Low pulley rows
100 for 4 sets of 20 reps
This was a good session but I seem to be using my front delts a lot when pressing. I’m going to have to figure that one out.