military press day. 2 days after meet. Didn't feel like taking a week of rest, but took it easy-ish on the body.
decided not to do dips because of stress on my shoulders, had a great time at the meet so i didnt want to cause injury.
Training Log:
Military Press
warm up barx5. 50x5, 70x5,80x3
85x5
100x5
115x5. doing 5-3-1. so last set is as many as possible, I did 10. could of done maybe 12, but taking it easy.
no dips, letting shoulders rest.
JM press
warm up 50x7, 70x7, 90x5.
5 sets 110x10
rest a little, 50x30 blast it out, flood muscles with blood, got it from the guy on lift-run-bang.
Lat Pulldown
warm up, 3 sets, increasing weight, did maybe 5-8 reps each set.
5 sets 147x10. machine had 2 of those little step up weights. 3.5 lbs each.
rest a little, 80x30. same as jm press.
Seated Bent over DB Rear Delt Raise
25x10
30x10
30x10
I feel I have been neglecting my rear delts/back of shoulders. this is probably how I suffered all damage a while back. not trying to go back to that, and I have been feeling alot of stress on the front of my shoulders. that could be from the dips, my bench form and other things, but I definitely don't want it to be from my rear delts being weak, and the front of my shoulders trying to pick up the slack.
in and out of the gym, probably an hour, AT THE MOST.
good hard, solid work, no slacking or dicking around.
FIN.
decided not to do dips because of stress on my shoulders, had a great time at the meet so i didnt want to cause injury.
Training Log:
Military Press
warm up barx5. 50x5, 70x5,80x3
85x5
100x5
115x5. doing 5-3-1. so last set is as many as possible, I did 10. could of done maybe 12, but taking it easy.
no dips, letting shoulders rest.
JM press
warm up 50x7, 70x7, 90x5.
5 sets 110x10
rest a little, 50x30 blast it out, flood muscles with blood, got it from the guy on lift-run-bang.
Lat Pulldown
warm up, 3 sets, increasing weight, did maybe 5-8 reps each set.
5 sets 147x10. machine had 2 of those little step up weights. 3.5 lbs each.
rest a little, 80x30. same as jm press.
Seated Bent over DB Rear Delt Raise
25x10
30x10
30x10
I feel I have been neglecting my rear delts/back of shoulders. this is probably how I suffered all damage a while back. not trying to go back to that, and I have been feeling alot of stress on the front of my shoulders. that could be from the dips, my bench form and other things, but I definitely don't want it to be from my rear delts being weak, and the front of my shoulders trying to pick up the slack.
in and out of the gym, probably an hour, AT THE MOST.
good hard, solid work, no slacking or dicking around.
FIN.
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