Conjugate Hypertrophy Training Week 6

Conjugate/hypertrophy Training Week 6   TRAINING WEEK 6

• SUNDAY: DE LOWER
• MONDAY: ME UPPER
• TUESDAY: ME LOWER
• THURSDAY: DE UPPER

I finally got my shoulder looked at. Apparently, the pain I've been experiencing is a result of arthritis, osteophytes and a returned bone spur (that was removed 15 years ago). "It's just pain" says the doc. "Carry on." Nuff for me. I've noticed that if I focus on the affected area, the pain increases. I really focused this week to instead focus on my "core" during my lifts. This shift in focus really helps not only alleviate my pain, but I also moved faster and was able to do more. I'm also noticing my recovery is faster. Hyper focusing on my pain and injury was definitely making it worse and hindering my performance. Sometimes, the pain makes me tired. Sometimes I'm just tired. Last week, I didn't want to train. It seems I do my best on the nights I want to leave. Monday, I finished training my last client at 8:30pm. I left! Got in my car and drove away!! Turned around. Sat in the parking lot with the car running!! After 20 minutes I went back into the gym. I started reverse band pin pressing, hoping to get to 245lbs. I hit 305 and started to cry. I hit 315 and felt that brief moment of glory you and I are so familiar with. It’s fleeting because we know shortly after that we still need to progress. But it’s yummy and even more delicious on the days we were “tired.” Tired is resistance. Give it a go! If you’re suckin wind and dripping in sweat, you still have your max effort, that day. Maybe you fail, but at least you tried. This week wasn't a KILLER training week but my effort was there and that's what counts the most.   SUNDAY: DE LOWER REVERSE HYPER MACHINES: 100 reps BENCH LEG DROPS: 4x15 REEVES DL: 4x10x135lbs HAMMER STRENGTH SINGLE ARM PLDN: 3x15 each side SINGLE BARBELL CARRIES: 4 ROUNDS w/130lbs 30 min/2 MILE OUTDOOR WALK (100 plus degrees on black top in south Florida)

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A post shared by Anne Sheehan (@ifbbproannesheehan) on Jul 22, 2019 at 5:09am PDT

MONDAY: ME UPPER PIN PRESS: 8x1x70% 185lbs Timed 3 min rest. YOUCH! The eccentric on these was KILLER SINGLE ARM DB MILITARY: 3x12 EACH HANGING LEG RAISES: 1x8

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A post shared by Anne Sheehan (@ifbbproannesheehan) on Jul 23, 2019 at 6:50am PDT

TUESDAY: ME LOWER DEADLIFTS: 4x2x85% 365lbs BACKDOWN SETS: 6x2x75% 315lbs YOGA: 20 MIN

A post shared by Anne Sheehan (@ifbbproannesheehan) on Jul 24, 2019 at 5:48am PDT

THURSDAY: DE UPPER MACHINE SHRUGS: a bunch SPEED BENCH: 10x2x50% 155lbs CAMBERED BAR SEAL ROWS ON DECLINE: 4x8 "Y" RAISES WITH CHAINS: 4x6 MACHINE DIPS: 3x15x minus 50% 100lbs SHOULDER FINISHER SUPERSET: 3 ROUNDS 1.) SEATED REAR DB FLYES: 10X30lbs 2.) KNEELING DB MILITARY PRESS WITH DROP SET: AMRAP BOTH

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A post shared by Anne Sheehan (@ifbbproannesheehan) on Jul 25, 2019 at 8:47pm PDT