Fri, 2 Nov 18
Upper Assistance
Axle Clean and Strict Press (clean once)
complex x 70
5x100 - Start 5 sec negatives
3x120
5x5x135 - Rest ~30 sec
3x5x135 - Rest ~90 sec
This went much better than a week and a half ago when I could only manage 3 sets of 5 with 135 before my shoulder stability crapped out. Plus, this is the first time I've done OHP with more than an empty bar/axle/log and not had to focus on exaggerating contraction of everything around my shoulder to keep it from clicking since it started being a pain in my hooha. My shoulder stability was pretty fried after 5 sets with short rest so I decided to increase the rest periods to get in more volume and everything continued to go well. Next test is to see how things feel and function when I go heavier on my primary press day next week.
Very Strict Neutral Grip Pullups/Thumbs Down Lateral Raises
5xBW/15x10
2x{5xBW/15x15}
2x{5xBW/---}
I didn't count time on pauses or negatives or anything, but the pullups were exaggeratedly slow on all phases to maximize my shoulder stability.
Blast Strap Rows/Blast Strap Y's/Incline Reverse Crunches/Back Extensions
3x{10xBW/10xBW/20xBW/15xBW}
My erectors were pretty damn sore from actually getting a good amount of volume in on deads for the first time in a few weeks so I dropped the additional weight from the back extensions and did them just for blood flow to help recover before event day tomorrow.
