Fast pace today; hour commute for 8am tomorrow.
Dieselcrew - 5lbs
Bat Wings - 5lbs
Bridges - "Yes"
Didn't do the shoulder smash/etc. I'd planned on (time constraints)
Squat -
45x8
95x6
140x5x3
No rest until after first work set, then 1 minute.
Bench -
45x5
75x5
110x5x3
Same rest situation as above. Sets not that hard. Mid grip (halfway to rings - unsure of how this compares to the RSF etc. bars). Feeling very heavily in triceps rather than chest, possibly due to reverting back to old form. Presumably this means either my pecs are disproportionately strong or my technique isn't letting me get the pecs into it.
Shoulder touches between work sets; noticeable difference in stabilizing left vs. right.
Chest Supported Row -
25x8x5
Working on keeping scaps locked down to my back a bit more. Reasonable success here. In future should probably pull out the blast straps, since the idea again is to build back to shoulder health. Body rows and power pulls very important for restoring shoulder
Alt DB Curl -
12*
6*
4*
RE method here, essentially. Figure I should move up once the final set is over 8. 5 sets sounds like a great way to get fucked up like that week early last spring going into the ACN interviews.
Forearm/bicep stretch after that to help prevent said problem. Right ankle still fucked up. Left QL also acting up; that one may call for actual massage.
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