Barbell Push Presses
Close Grip Barbell Incline Bench Presses
Super Set: Plate Around-the-Worlds/Techno Gym Upper Back
Straight Arm Pulldowns
Overhead Rope Extensions
27 Minutes of Stretching
Out of state for Thanksgiving as usual. Not a fan of traveling and not a
fan of people. I could train at a gym while I was there but I knew from
past experience I probably wasn’t going to be at my best and that the
training may not be ideal. Perhaps I could’ve waited another day to lift
back home but I figured I’d be tired from the drive anyways. Push press
started things off. Few less sets than past two weeks. The open top
power rack I used last year was in use so I had to use one with a top.
This also meant I had to use a thicker rack bar. There were pull-up
handles behind my head so I was conscious of those and tried to not hit
them while pressing. Shoulders felt tight and sore. I didn’t realize how
bad it was until I had someone try to massage my neck. This was the
worst push pressing has felt. I eventually got my head right for the
last three sets and those went much better and felt a lot better. Having
not used this bench last time, I needed a spot for my work sets on
incline. The bar was a ways further back at the top so I needed someone
to help me unrack it. I feel that saved me some effort. Power off my
chest was good but triceps were definitely running on bald tires by this
point. This required a lot more heaving. I know the spotter helped some
on the last rep of the last rep but I can’t say for certain how much.
Then on to the plate and machine superset. Once I moved onto machines,
the workout kind of grinded to a halt while I waited for someone to
finish or having to move my setup to a different section completely
because someone is oblivious and doesn’t understand common courtesy. But
back to the workout. Had to use a different upper back machine.
Shoulders felt fine on the plate stuff and upper back was good.
Thankfully, the cable towers were pretty much 1:1 to the stacks at home I
use. Finished the pulldowns with no breaks and struggled to get the
last few reps on the triceps. Stretched and then done.
Shoulder Specialization - John McCallum
17 hours ago