Last 2 Workouts

Friday, July 31, 2015

Shit ton of shoulder dislocates

SQ
bar x 10
135 x 15
225 x 8
255 x 5
285 x 5
315 x 3
335 x 1

Med Grip BP
bar x 10
95 x 12
135 x 8
155 x 5
175 x 5
195 x 2
Really fought with the last rep but shoulders felt fine. Yeah, my bench is a joke  made even worse by jacked-up shoulders.

BB Rows
135 x 10
165 x 8
185 x 8

BB Curls
95 x 8/8

Sunday, August 2, 2015

Shoulder dislocates, band work - i.e. face pulls, pull aparts, rotations, etc.

OHP
bar x 12
65 x 8
85 x 8
105 x 6
125 x 5
The plan is to keep these snappy, moving the bar quickly. No more grinders since I put myself in the ER grinding out a set last year.

DL
135 x 15 DOH grip
225 x 6 DOH grip
315 x 6 Mixed grip, right hand supine
345 x 3 Mixed grip
375 x 2 Mixed grip

Reverse band DL Thingies. 

I loop a medium width band to the chin-up bar of my squat rack, keeping my arms and legs stiff, I bend at the waist as far as I can go. This voodoo seems to help with 2 things: somehow relieves my aching shoulder and decompresses my spine.