Today was pretty good.

Pressing does well. Again, I’m really happy to be pressing again — makes me realize how much I did enjoy it, and that I do think it overall helps me.

Tried something I’ve been curious about for a while. John Meadows’ Rear Delt Destroyer.

Holy crap.

I’m sure I didn’t do them with true conviction. I mean, if you’ve ever seen what Meadows does, he’s someone that’s really worked up to that higher level of intensity. Still, I did as I could… but geez, you get to a point where it does seem like you’re just twitching. Excruciatingly painful is quite the appropriate description. Now that I know what I’m up against, next time I do these I’ll put even more behind it.

I didn’t feel it so much in my rear delts, but my rhomboids were aching afterwards.

I’m going to keep trying these at least once a month (if I’m doing direct rear delt work). I cannot deny that when I try things the Meadows way, it does produce some results.

Based upon Paul Carter’s Basebuilding

Press

• bar x 5
• bar x 5
• 65 x 5
• 85 x 5
• 100 x 8
• 100 x 8
• 100 x 8
• 100 x 8
• 100 x 8

Upright Rows

• 70 x 12
• 70 x 12
• 70 x 12
• 70 x 12
• 70 x 12

Meadows Rear Delt Destroyer

• 20e x 60
• 10e x 30
• 5e x 10

Triceps Pressdowns

• 45 x 25
• 45 x 25
• 45 x 25
• 45 x 15