Decided to give seated shoulder presses a try today using my typical wide grip. I started the bar at nose-level to avoid the bottom portion of the lift that tends to aggravate the shoulder injury the most. Presses felt good, all very easy. I was very gentle with this movement, and the shoulder felt solid (but a tad achy afterwards). After the seated presses I decided to do some quick DB C&J’s. Not bad. The 130 felt solid, so I gave the 150 a whirl. Cleaning it was easy, but I just couldln’t get the last few inches of lockout. My technique is severely lacking with the heavy dbs as my jerk looks more like a push press. If I can get the dip involved I should have no problem with this weight. I went down to 70lbs and did some reps just to enforce proper form. By this point I was starting to get a pretty nasty tension headache - that’s what I get for doing those paused squats Wednesday. Moved on to shrugs and worked up to an easy 585×12, but my head was killing me and I didn’t want to push it. Switched to the seated pulldown stack and did some underhand grip pulldowns, which I haven’t done in a long, long time. These felt great. Curls were next - 21’s with the 40lb dbs, preachers, and reverse bb curls. Good stuff.
External Rotations:
20×12x4
Seated Shoulder Press:
95×12x1
135×12x1
155×5x1
175×5x1
200×5x1
155×12x1
DB Clean and Jerk:
100×2x1
130×4x1 (PR)
150×4 ‘almost’ reps x1
70×24
Shrugs:
135×12x1
225×12x1
315×12x1
405×12x1
495×12x1
585×12x1
495×12x2
Underhand Pulldowns:
204×12x1
228×12x1
252×12x1
276×12x1
228×12x1
DB Curl 21’s:
40×21x3
Super-Strict Preachers:
75×12x5
Reverse BB Curls:
45×12x1
65×12x1
85×12x1
Treadmill:
15 minutes walking at @ 4-4.5mph
2 min cooldown
+ stretching
Duration: 75 minutes
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