Exercise Log 3.13.14 (Dev Day, No Cardio)

Okay priorities for developmental day were making up arm work for bouldering and developing my squat, while trying not to aggrevate the shoulder. I wanted to have some light shoulder work to act as rehab work, which will be followed up by stretches, icing and rest after.

First, squat development. For warmups I did 2 sets of body weight squatting.

Goblet Squat: These were hard, haven’t done these in a bit, these were with a substantial pause (some reps were outright stopping) at the bottom for extra driving force work. Set 1) 10 reps @ 60lbs. Set 2) 10 reps @ 70lbs. Set 3) 10 reps @ 80lbs. Set 4) 10 reps @ 90lbs.

Back Squat: I normally do front squats, so I felt a good development would be to vary it up a bit and do high bar back squats. These were nice actually. Since I don’t do these often I did light weight, and focused on slower tempo and I did this in the open squat rack which has a fixed side bar at a decent height (barely above where I’d go lowest in a squat, so if I really wanted to do ass to ground squats I have to step outside the rack because I’d slap the weight on the rails), my goal was to go very low and slow to the rails then drive up. 3 sets of 5 reps @ 135lbs.

Then I went to biceps, I did a little more biceps than triceps today because I feel like I’m doing okay on triceps and I could use a little more energy to work on biceps. Bicep warmups were 2 sets of 10 reps of very light 15lb dumbbell curls, focusing on fully supinating/pronating the bicep. Was a good way to start will do this warmup more often.

Heavy Curls: Got started with low rep count of (what I regard) to be heavy curling weight. 3 sets 6 reps @ 80lbs (curl bar).

Bicep Concentration Cable Curls: 3 sets of 10 reps @ 60lbs with a focus on slow tempo.

Overhand Grip Bicep Curls: 3 sets of 12 reps @ 40lbs with a focus on intensity, form and slower than normal tempo.

Next was triceps, for tricep warmups I did one hand overhead tricep cable extensions. Like the bicep curls worked good to get warmed up.

Dips: 4 sets of 8 reps, slow tempo.

Dumbbell Hip Press: This is a chest workout but also a tricep one, so did this for 3 sets of 12 reps @ 35lbs. Despite the lighter weight, it felt a few points of strain for the shoulder. Since I’m trying to not aggrevate it, I stopped the tricep workout here.

Finally I wanted to do one exercise directly on the shoulders just to work in the muscles a little and potentially stimulate the healing process. Kept it very light as not to aggrevate the problem more.

Shoulder Flys: 3 sets of 12 reps @ 15lbs.

That was it, followed by a little icing and stretching of the shoulder everything was good.