Sunday, January 28, 2007

Shoulder work

Inspired by Bill Hartmans article I did some rehab shoulder work:

Face pulls, external grip : 5 sets of 12-15

Overhead shrugs with 30 lb barbell; 3 sets of 8-10

KB arm bars( need to do these again regularly); 3x5/5 with 16 kg

db scaption with 10 lb 3 sets of 10

I will put the face rows, arm bars and scaption in regular rotation as well as put the overhead snatch holds and waiters walks back in. I have negleceted them and can feel the difference. Presses tomorrow with two hand swings as well.

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190 x 1 x 12,210 static hold, 225 static hold, bodyweight squats 3 x 15

 What a freaking great day! This is without a doubt the best group of heavy reps I have ever done! Every set was just about perfect. Plus I ...