Speed Bench 205x9x3
Suspended Overhead Press 135x5, 185x5, 205x5, 225x5
Standing Low Cable Row 100x4x10
Bunch of shoulder crap.....
Good night, speed was dead on and felt really powerful, no inkling of shoulder pain. Switched grip on each set going from competition grip, to medium grip, to close grip.
Thought up this one at the last second. I suspend the bar in chains at eye level and performed shoulder presses from there. These proved quite brutal as the lack of momentum at the bottom made the movement very difficult. I will leave this in for 2 more weeks and see how things go.
The Low Cable Standing Row i got from Ano Turtianen's training log on elitefts. this movement felt good and really targetd my upper back, again, 2 more weeks of tis then i will move on.
Finished up with a bunch of shoulder traction type stuff utilizing mini bands, nothing too flashy and didnt keep track of reps and all that crap.....
Thats it for now, If you check the side bar, I have added a link to a free 8 day precision nutrition course offered from John Berardi, auther and creator of this great system. Be sure to sign up as it is free with no obligation. Who knows, you might learn something.
Keep it Dark, Keep it Heavy!!!
No Nonsense Nutrition DVD
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