2014-10-03 training log

I was very distracted by something else in life, so I just wasn’t all there today. But in a way things worked out.

First, it actually made me move slower, and I found I then put more emphasis in moving from the shoulders and moving at a different pace, and I actually got more out of it. My back felt more worked after this session. So, something good to take from it.

Second, while due to the life stuff I really didn’t want to go to the gym, just forced myself to do so. In the end, I felt better about all things. Still not ideal yet, but better. The iron cures all, I guess.

Called an audible. Dropped shrugs in favor of upright rows. They are a favorite of mine and have always given me good results. Shrugs just don’t seem to give me the same results, so even tho I had the bar all set to start shrugging, I was walking by the rack and just grabbed a bar and started rowing. I will say, in the past I started to have shoulder issues, but I think that came from rowing too high (e.g. bringing bar to chin). Some time ago I did rows after reading some articles on variations, and started to row with a very wide grip and only to about mid-chest; that still put my upper arms just beyond parallel to the ground, so it was still productive and was much more friendly to my shoulders. What I think I may change to is to use the EZ bar with a narrow grip, but that allows me to have my hands tilted at a more natural angle, then still row to only about mid-chest so my upper arms just break parallel. I’ll see how that goes.

And the rotator cuff work feels good… it’s just a challenge to truly keep the upper arm and elbow locked in place so that all movement comes purely from rotating the shoulder. It’s just new to me. 🙂

Based upon Paul Carter’s Basebuilding

  • BB Rows
    • 150 x 8
    • 150 x 8
    • 150 x 8
    • 150 x 8
  • Wide, Neutral-grip Lat Pulldowns
    • 135 x 8
    • 135 x 8
    • 135 x 8
    • 135 x 8
  • Upright Rows
    • 50 x 15
    • 60 x 15
    • 60 x 12
    • 60 x 12
  • Cable Shoulder Internal Rotation
    • 20 x 20
    • 20 x 20
  • Cable Shoulder External Rotation
    • 10 x 10
    • 10 x 10
  • Cable Shoulder Upright Internal Rotation
    • 20 x 20
    • 20 x 20
  • Cable Shoulder Upright External Rotation
    • 10 x 15
    • 10 x 15
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