28kg3/3x10
Right side for 10 sets
....followed by....
left side for 10 sets.
Held pause longer which equalled 12-14 sec work sets with 16-18 sec rest for all 10. Felt weird mentally doing the same weight/rep scheme so increased intensity focusing on longer pause. Overall no complaints. Did not feel a loss of speed which is key. Interested in week 3
Double clean
32kg/5x5
Pause 2 sec in rack. Such a different work and intensity doing doubles. Felt stron and did OTM for a bit more conditioning .
Pull-Ups (Cancelled)
Substituted for pull-ups. Supraspinatus was not happy. So focused first on rehab moves strengthening rotators. Everything loosened up so subbed in
Accessory Work
1 arm sled rows
40/40 with 110lbs. Not hard but great lat contraction and really felt this is a great move to add in or sub for pull-ups here and there.
Sled Bicep curls
30/30
Sled Tricep extensions (kickback)
30/30
Toes 2 bar
5x3
10 to finish
Overall pleased with the day. I was a bit bummed about the shoulder, in particular the supraspinatus was the bugger and I know exactly how and when, doing the bottoms up press last Wednesday combined with moving all weekend really beat the area up. The rehab which is also prehab work makes a giant difference in general. I left with no pain/discomfort.
30 Minutes of yoga
2 comments:
which side supraspinitus was bothering? what do you think it came from? presses looked very good. better than last week. have a good saturday!
Left side. I think it came from the bottoms up, one rep was loose and I believe it tinged it. Better though today, been doing my rehab, deep tissue, etc. Thank you and we will enjoy. Have a wonderful experience at SFG. I want to read the speech :-) I will try to watch ;-)
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