Monday December 16th, 2013

Training 12/16/13

Upper body and shoulder mobility

A. Bench Press up to a 3RM.   242# with sling shot on. Movement pattern feeling more natural as result of using sling shot. Did warm-up with empty bar w/o sling shot. Will try for 250 next week.

B. DB bench   55# x 21 reps.  Rest 2 minutes.  55# x 18 reps. Will use 65# next week.

C1. DB row 70#   15,15,13 per arm.   Will use 80# next week.
C2. Banded face pulls with Ext. rotation.  20,20,20.  

D. hammer curls  35x10 x 3.

I have a follow-up appointment next week on 12.23.13.  Hopefully will get the stitches out and cast off. Will then hopefully be able to add some aerobic conditioning of some sort.

Bench strength is going up quick. Will do these same workouts in 3 week cycles then change the movement.