PHASE 1 – NEURAL REWIRING (Upper Body) – Tuesday, March 9
WARMUP
–Foam rolling; mainly shoulders and back but some legs
–pushups
–2 x 8 scapular wall slides
–Y,T,W,L
SECTION A (ACTIVATION)
-Plyo pushups on bench, 3 x 5
-8lb. med ball throwdowns
-8lb. med ball chest throws
[b] SECTION B (STRENGTH & POWER)
A1) DB Bench Press [/b]
90 x 5
90 x 5
90 x 5
90 x 5
A2) Bench Press
175 x 5
195 x 5
185 x 5
215 x 5
Using the speed DB bench as an activation exercise worked well. I suck donkey balls at bench, typically grinding reps out when the weight get heavy. A lot of that has to do with lack of stability in my right shoulder. I can stay tight initially, but after a couple of reps it feels like my shoulder starts “winging” out. Today was good, but that might be due to the maximum weight being 75% of my 1RM. Still trying to get a good feel for what the “Perfect Bench Rep” feels like.
B1) Bent-over DB Row
75 x 5
75 x 5
75 x 5
75 x 5
B2) Barbell Row
165 x 5
185 x 5
175 x 5
205 x 5
Generated enough speed on the DB Rows that it felt like I was going to throw either the weight, or my shoulder out of socket! Hadn’t done a BB Row in about six months, but these felt good. Speed was decent, and I was able to keep focus on pulling the elbows back and engaging the lats.
C1) 20 lb. Med Ball Chest Throws x 5
C2) Incline Bench Press
145 x 5
165 x 5
155 x 5
175 x 5
On a 1-10 scale, if my regular bench’s level of suckiness is a 4, my incline bench would be a -26. My new short term goal is to work on staying tight throughout the rep. I lose all stability when I lock these out overhead.
D1) 20 lb. Med Ball Overhead Throws x 5
D2) Standing DB Press
130 x 5
150 x 5
140 x 5
150 x 5
First off, low ceilings and push-pressing a med ball aren’t a happy mix. . . nearly took out a light. According to the weights I figured, I should have worked up to the 80’s on the last set. The second set using the 75’s, I need a little push press in order to get the last rep, so I used that weight on the final set.
Notes
Even with the display of pure bench press suck I put on today, it was still one of the better upper body workouts I have had in a while. Felt like I could have kept lifting for another hour or so. Did some sledgehammer swings – 3 sets of 12 impacts per side,as fast as possible – into a tire for the abs, then did some one-hand plate pinches (working up to 2 x 35 for the right hand, still 2 x 25 for the left) and hub pinches for grip work.