Tuesday, August 30, 2011

Training 8.30

Gorgeous, bright day here. No breeze to speak of, so the fan was on in the rumpus room shortly after working a sweat up.

Started with Results and SWF. Wore elbow sleeves and my solid wrist wraps. Did bar work to warm up.

Dynamic bench: 8 sets of 3, alternating grip between 17", 26", and 32" at the same weight as last time. Then bumped the weight by 10% and did one set of 2 reps. These were all good, nothing too hard, no pain. Pretty happy with it.

4 board: 3 sets of 3 reps, increasing the weight each time. The last set was roughly my 1-rep max full ROM, and it was pretty doggone hard.

DB BP: Kept the weight light, did 4 sets of 10. Right shoulder pain re-emerged, right up front in the anterior aspect of the joint capsule. Hurt sharply still. I reduced ROM and really concentrated on contracting my posterior deltoid and lats to stabilize the joint. Helped, but still hurt. No residual effect during the remaining work or after, so I continue to think there's a small tear in there somewhere.

DB Bent-over row: 80# skinny DB, 4 sets of 10 reps, no advancement of the weight.

Supersetted with:

Triceps pushdowns: Used my kludgy cable/pulley setup with a couple of plates on the pin and did 4 sets of 12 reps. Felt them, so I was/am content.

All in all a good day. Today's the kid's first day of school, so it's nice to get the work in early.

Have a great day, all.

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