Todays Supplemental Pressing workout was very brief, only taking about 30 minutes. I wasnt trying to break any records or kill myself at all just work the muscles in my pressing chain some and some good blow flow to those areas. I started off with just 1 set of Flat Dumbbell Press with the 120s. My intent here was not to go to failure but to stop when I felt the weight slow down. I got to 13 reps and cut it off there. Ive done this particular weight for over 20 reps and at no time did this set feel uncomfortable but I havent done and Flat or Incline Dumbbell Pressing in several months and I definitely felt under practiced with them. I at one point stopped on around the 10th rep to adjust the weights because I felt like I was getting out of position with them. I also wanted to do these today because I want to implement them going into my programming more often and just wanted to feel them out again. My second movement was Seated Dumbbell Military Press and I did 3 sets of 8 reps with the 70s to work all the shoulder muscles. To finish the day off I did 2 sets of 20 reps of Single Arm Front Raises with a 20lbs dumbbell to work the Front Delt and Rotator Cuff. Front Raises are pretty common in my workouts. When I dont use them I can tell a big difference in the over all health and recovery of my shoulders between workouts. I once read an article about the importance of the shoulders and their stability strength in the Bench Press and this particular athlete dropped the Bench completely and just focused on his shoulder strength and 12 weeks later his Press had improved 30lbs by just correcting that weakness. This session totaled only 6 working sets but was still productive. Heres a summary of todays lift: Flat Dumbell Press 1 set with 120s until I felt like I was slowing down: 13 reps Seated Dumbell Military Press 3 sets of 8 reps with 70s Single Arm Front Raises 2 sets of 20 reps with 20 dumbbell I have one more session this week tomorrow and it will be very similar to today for Supplemental Squat and Deadlift. My main focus after that quick session will be to do everything I can to be totally recovered for my heavy days at the beginning of next week. Hope everyone is moving forward to what they are working for and Power To Us All.
Posted on: Thu, 30 Jan 2014 01:41:36 +0000
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