For yesterday's deload session, I did shoulder giant-sets taken from Mythical Strength's Little Book of Bad Ideas.
Axle press
150 x 10
Dips x 20
Lat raises 10 x 15
20 band pull-aparts
90 sec rest
BTN press 65 x 15
Dips x 12
Lat raises 10 x 10
20 band pull-aparts
90 sec rest
Log press
140 x 10
Dips x 8
Lat raises 10 x 10
20 band pull-aparts
Wanted to do dumbbell pressing for the second exercise but they made my elbow hurt.
Rather than run it again for 6 sets I called it a night there. It was almost 10pm, my elbow tendon was hurting, and my shoulders were blown up just from that (I realized mid-workout how sore they were from the reverse-grip benching done on Monday). I'm definitely going to be hitting this again with more intensity and sets for a non-deload session.
About the elbow, it's gotten problematic enough that I'm going to have to take it more serious than just try to avoid aggravating it and expecting it to get better in a few days. I definitely have golfer's elbow, and have a cursory rehab protocol in mind of wrist curls, reverse wrist curls, hand expansions in a bucket of sand, wrist rolling, and backwards hand stretches.
That elbow pain is no joke. With the log, do you try to control the eccentric of it? I noticed that was killing me when I did that.
ReplyDeleteThe eccentric of the clean, that is. Returning it to the floor. I was trying to preserve the log itself, and it was costing me my elbow.
DeleteNot my elbow but I had gnarly forearm pain last year from doing just that so I cut it out and added more cushioning under the log.
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