Monday, April 4, 2011

Training - Week 1 - Shoulders and Traps

Clean and Press - clean the first rep, no leg drive all strict (I hate push press)

bar x 15
95 x 10
135 x 5
155 x 4
175 x 3
205 x 2
185 x 12

Barbell Shrugs - 45 seconds between sets
315 x 8 sets of 20

Seated Side Laterals - 45 seconds between sets
30's x 7 sets of 12

Notes - When I walked into the gym tonight the first dude I saw was this guy sitting at a table with a mullet.  I shit you not.  I thought about my dream last night and started laughing.

Anyway, my left bicep is still not 100% so I couldn't do what I wanted to on shrugs, which was to work up to a really heavy set of 5, then do a ton of back offs.  So I stayed at 315 which still caused some tingling in it.  This really sucks balls because I had plans to work up to 675x5 over the next 8 weeks or so and 500x25+.

Elbow still hurt just slightly on the press.  I had plans to go to 225 for an easy single but the bicep hurt a little even on the clean.  So I thought it would be smart not to push shit the very first week.  The 185x12 was not max effort.  Had 15 or more in me.  The first week I still leave some in the tank.  Next week I will start busting balls hard.

My bicep also presents a problem for deadlifting this week.  So I will end up squatting instead and pulling light.

Diet so far today -

Breakfast -
6 egg whites + 2 whole eggs
cup of oatmeal with raisins

Lunch -
7 ounces of buffalo steak
1 sweet tater

Snack -
Met-rx in water with 15 almonds

Pre-workout -
2 pieces of rye with jelly
1 cup of cottage cheese

Post-workout -
1 cup of jasmine rice with raisins
2 scoops of 100% Whey in 2% milk

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