Category: training notes

So, I can’t bench. But I can lift arms. Last night I did close-grip bench, lying barbell triceps extensions to my head, triceps cable push-downs and biceps barbell curls. I was particularly interested in how close-grip bench would affect my newly acquired shoulder injury. According to what I understand about my shoulder, that anterior and… Continue reading arm workouts are good

So, I thought I would get in to GVAC (Goleta Valley Athletic Club) last Wednesday, do some light bench then go climbing. Bad idea. I stretched my shoulder for about 20 minutes, did some overhead squats on the Smith Machine with no weight then got on the flat bench. At this point my shoulder felt… Continue reading Wednesday, week 3

I rested Wednesday and lifted the following day. This was due to a problem I noticed in my right shoulder when I woke up Wednesday. There is a sharp pain between and below my anterior and medial deltoid when I raise my arm above shoulder level. So, I went to see Kevin Brown at Elite… Continue reading Wednesday, week 2

This should have been Saturday but actually happened Monday. Felt OK. Benched real easy – 2×10 at 175 lbs. As usual, my second bench day of the week is a lightweight “muscle flushing” routine at about 60% maximum. During these light sets I put my feet up on the bench to protect my back. Next… Continue reading Saturday’s arm routine

I should have done this on Thursday but actually lifted shoulders on Friday. My behind-the-neck press work sets were 2×10 at 120lbs – felt good. The rest of my routine I switched things up a bit, trying 2 new execercies – front raises with the EZ curl bar and standing shoulder rows. The raises I… Continue reading Thursday’s shoulder routine

This is the first day of my 12 week cycle following 3 weeks off. Today I concentrated on going real slow and exploding up. I was pausing at the top and bottom and it completely tired me out, so much that I could not be explosive toward the end of sets. Next week I want… Continue reading Wednesday, day one