DE upper body- Sat. 5/31

[trinity73]

Bench Press: 50lbs x 3 x 10
Overhead BB Speed Press: 30lbs x 4 x 1
Decline Elbow extension: 10lbs x 4 x 8
DB side raises: 5 lbs x 3 x 10
Bent over DB side raises:2.5lbs x 3 x 10

I hurt my shoulder on the last set of my bench press so I did not attempt any pr's as not to do anymore damage. I immediately put some icy hot on it and went on with my workout doing only what I felt would not be harmful... Hopefully I'll go up this week..

Trinity

 

[PolishHammer1977]

Feel better, take her easy and maybe a soft massage into the area of discomfort

Nice job!!

 

[notoriousQQ]

Hammer has the right idea. Deep tissue massage followed up with a happy ending should do the trick.

Feel better, take her easy and maybe a soft massage into the area of discomfort

Nice job!!

 

[b fold the truth]

Anyone else notice the volume of shoulder work done in this routine???

Don't forget...you have small joints which are not yet trained for higher volume routines. You are very prone to injuries right now...

B True

 

[PolishHammer1977]

Very true.

 

[Exodus]

hey b,

im the one who made up here routine by the routine spatts posted here:

http://boards.elitefitness.com/forum/showthread.php?threadid=199162

the only thing i added was the 4 sets of 1 speed ohp. and thats done at 50% of 1rm. i do that based on the same principal of the speed dead done after the speed box squat. is all that too much for shoulders even with doing ar rotator cuff work???

X

 

[b fold the truth]

hey b,

im the one who made up here routine by the routine spatts posted here:

http://boards.elitefitness.com/forum/showthread.php?threadid=199162

the only thing i added was the 4 sets of 1 speed ohp. and thats done at 50% of 1rm. i do that based on the same principal of the speed dead done after the speed box squat. is all that too much for shoulders even with doing ar rotator cuff work???

X

I understand that. I just feel that is way too much work for the shoulders and rotator cuffs to handle for a new WSB trainee.

Remember that 'less is more' in so many cases...especially when recovery is important. Her shoulder may be sore (often you can't even feel it when it is exhausted) and she will be pressing again in a day or two...

B True

 

[Exodus]

yeah i do see your point. would you say just watch her progress to see if she should back off? im doing the same with no henderence thus far.

X

 

[b fold the truth]

yeah i do see your point. would you say just watch her progress to see if she should back off? im doing the same with no henderence thus far.

X

I'm not there and I don't know her strength levels. Rember...this is not bodybuilding OR High Intensity Training. You only reach failure (or near it) once in a workout...IF it is ME day.

B True

 

[Exodus]

yeah thats what i was trying to say, sorry. i mean as long as her me days are going up, then should we assume everything is a -o-k. as long as shes not feeling like she's been run down.

X

 

[b fold the truth]

It just catches my eye that 4 out of the 5 exercises done require a lot of shoulder work and 3 out of those four are direct shoulder work.

Just watch carefully...and I don't see any rotator work in that session either...

B True

 

[spatts]

Yeah, for the record, spatts doesn't do anything overhead. Let alone speed presses. Maybe some day as accessory work or light work, but not as a supplemental move on bench day, and certainly not for speed anytime soon (if ever).