Unfortunately my last log ended early due to an ankle sprain. Fortunately I made a speedy recovery and it’s at about 80% now. The cube method has interested me for the longest time now, and I am now going to give it a go starting on monday. I bought the e-book yesterday and it’s a definite buy for anyone interested in the method. I’ve already read through it twice and after a little more research I’ll be ready by monday to start.
But until then i’m just going to go to the gym and train what I want to train.
With that being said, today I wanted to hit my back hard. I haven’t benched in two weeks to help my shoulder recover and I’ve done a TON of work on it these past two weeks. It’s feeling better than it ever has, I just hope it can stand benching again.
Warm-up/mobility drills- I used the stretches from STB’s article on elitefts "mobile shoulders push big benches). While it was brutal, the ROM in my shoulder increased twofold. Definitely recommended to anyone with some deep down shoulder issues.
Started off with db rows.
lat pulldowns- 3x10x135
Curls- Don’t know exact weight, but I loaded a bunch of 5’s on an easy curl bar and did one huge drop set until the bar.
Upper body sled work-
45lbs plate only
5 40 yard trips benching the sled
5 40 yard trips rowing the sled
5 40 yard trips doing front raises with the sled
5 40 yard trips doing reverse fli’s with the sled.
These gave all parts of my shoulder ran enormous pump, which is much better than pain lol. Definitely keep this in the rotation.