Week3 - Day7A

Squats:  3x5xBar + 3x65 + 5x5x75 Bench:  5x5x55 Rows:  5x5x70

Preacher Curls:  3x12x40** ***Incline DB Press:  *3x10x20

Was feeling a bit gloomy this morning so I wasn't feeling very motivated.  Forgot to bring my shorts!  But, luckily, I had a pair of pants I left in the trunk of my car from last Friday's workout.  Gross? Maybe.  Did I get my workout done? Yes.  That's all that matters.

Did my usual warm-ups, band work, leg swings, wall shoulder flexion.  I was resting about 15-20 seconds per set, so the lifts went by very quickly.  I'm encountering the same problem again with the Bench...sigh  Right shoulder/triceps were working harder than my left.  I feel like I'm tucking a lot more on my right arm compared to my left.  Rows were good, legs were burning a little.  I was playing around with direction I was pulling the bar towards my body.  I was pulling straight up or pulling slightly angled, sort of towards my stomach instead of straight up towards my upper chest.  Not sure really what's the correct form, I'll have to watch some YouTube videos.

Did some assistance isolation on the arms just because.  I'm going to do at least one isolation incline shoulder pressing movement every session just so I can hit my shoulders more since I'm not doing any straight up overhead pressing compound movements.  I'll do one bicep, one tricep and one shoulder as assistance after the core lifts are done.  And also maybe 1 core...we'll see how much time I'm taking.  As the compounds get heavier, I'm most likely going to have to budget more time for those and cut out the extra accessory stuff.

Week2 - Day6B

Squats:  3xBar + 5×5×70 Shoulder Shocker- **  Seated Plate Raises:  3x8x25 **  Seated Lateral Raise:  3x8x10   Seated Shrug + DB Clean + Press:  3x8x10 Deadlift:  5x95 + 5×115

Preacher Curls:  2x15x30 Incline DB Press:  2x10x20

Session went purdy smoovly despite only having about 3-4 hours of sleep.  Late night in the city.  I'm going to sleep like a baby after work.

Leg swings, static squat stretch, standing shoulder flexion against a wall, band work.  Squats weren't bad.  My shoulder is definitely more mobile compared to when I first started.  Tried low bar for a set, and had considerably less pain, but still reverted to high bar position for the remainder of the sets.  Need to start recording to see if I'm leaning forward too much.  Did some Preacher Curls while waiting for the squat rack to free up.  Did some incline dumbbell presses to finish off the session.  I did 5x95 as a deadlift warm-up, going touch-and-go.  The work set was not bad, but felt it a bit in the lower back, so I was probably rushing a tad.

Week2 - Day5A

Squats:  5x5x65 Bench:  5x5x50 Rows:  5x5x65

Seated Plate Raise:  3x8x25 Seated Lateral Raise:  3x8x15 Seated DB Clean & Press:  3x8x15 Row Machine:  3x15x40

Warmed up with leg swings, static squat stretches and some wall walking shoulder stretches.  Today took a bit longer than Monday's workout.   Squats felt very light and felt like my form was pretty on point.  Bench was pretty easy as well, did powerlifter style with high chest and squeezed shoulder blades and tucked elbows.  Rows were easy- I need to figure out what grip width I should be using.  I've always used a narrow stance and hand placement was a bit wider than this.

Out of curiousity, I did the  T-Nation "Shoulder Shocker"  routine after finding it just a bit before going to the gym.  I wanted to find an alternative to doing overhead presses and stumbled across the article.  The article bashes the overhead press pretty hard, providing some reasons as to why the overhead press isn't the best in the shoulder health department.  I don't know enough about my own shoulder anatomy to know whether or not overhead pressing is detrimental to my shoulder health.  But, for the purposes of making sure I don't forget to get my shoulder work in, I think I'll definitely be using this routine to help strengthen the shoulders.