Wednesday, April 15, 2009

15 April 2009

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Flat Bench Press
-Bar X 20
-135 X 5
-185 X 3
-225 X 3
-275 X 3
-315 X 3 (1 assisted)

Flat Bench - Stabilization Work (Kettlebells hung from the bar with bands.)
-40lb KBs X 10
-50lb KBs X 10
-50lb and 12.5lb KBs X 9

Incline Dumbbell Bench Press
-90's X 5
-100's X 5
-100's X 4
-100's X 4

Dips/Push-Up Super Sets
-Dips X 16/Push-Ups X 18 (Feet on a bench.)
-Dips X 14/Push-Ups X 11 (Feet on a bench.)
-Dips X 7/Push-Ups X 6 (Feet on a bench.), X 4 (Feet on the floor.)

I saw a great video on the Diesel Crew site back in February on shoulder rehab and stabilization. They were at Westside Barbell doing flat bench presses with a bamboo bar and kettlebells hanging from the bar with elastic bands. The bar was literally shaking all over the place.

I tried to replicate the movement in the gym tonight...sans the bamboo bar. I first tried the lift with 90lb dumbbells on the bar - YEAH RIGHT! I couldn't control the bar at all! That thing was shaking so violently it was scary. I dropped down to the light 40lb KBs and the lift was much more manageable, so I was able to work up a bit in weight.

My hands are feeling better: grippers tomorrow!


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