Have a bunch of posts on the back-log to post.
Strict press
167.5 x 5
195 x 5
217.5 x 3, 5
Was really frustrated about that 3 and channeled the anger into a not-too-difficult 5. Been a pattern with my press lately.
175 x 10, 10
Bradford press
135 x 6
Behind-the-neck press
135 x 8, 9
Less emphasis on going ball-busting heavy in favour of getting the rear delts to work more. Gonna try this out and see if that improves my left shoulder and being able to bench.
Lying dumbbell rows
125s x 10, 10, 10, 12 ,12, 12
Wide-grip push-ups, face-pulls, curls
The next day and my upper-back and posterior delts are sore. Good sign.
Strict press
167.5 x 5
195 x 5
217.5 x 3, 5
Was really frustrated about that 3 and channeled the anger into a not-too-difficult 5. Been a pattern with my press lately.
175 x 10, 10
Bradford press
135 x 6
Behind-the-neck press
135 x 8, 9
Less emphasis on going ball-busting heavy in favour of getting the rear delts to work more. Gonna try this out and see if that improves my left shoulder and being able to bench.
Lying dumbbell rows
125s x 10, 10, 10, 12 ,12, 12
Wide-grip push-ups, face-pulls, curls
The next day and my upper-back and posterior delts are sore. Good sign.
How you liking those behind the neck presses? I wanna get in on those in the future. I remember that you and I are both blessed with terrible mobility after we marveled at our last competition together on our inability to scratch our backs, haha. So I'm using you as a barometer for my own success.
ReplyDeleteI think they're going to do a lot of good and I've been doing some variant of Boring But Big for long even just a minor change like that freshens things up.
ReplyDeleteDamn, I vaguely remember that now that you've brought it up. That's funny. My range of motion is terribly deep, I just bring the bar around my ears, not trying to push my luck. As long as the bar is being pressed in that position I can feel my rear delts working.