01 Jun Tucker Loken – Week 3 – deload shoulders
[wa-wps]I’m currently doing week 3 of our powerbuilding experiment. I’ve deloaded the Big 3 lifts as per the usual 10/20/life plan, and the hypertrophy days will be a little bit different.
Usually I’ll start a hypertrophy day with a multi-jointed movement (in the case of shoulder day it would be overhead pressing), but in order to take stress off the joints and facilitate good recovery I started with some pre exhuast isolation movements, and then finished with some very light high rep work on the compound movements.
10/20/warmup –
bird dogs, stir the pot, McGill crunches – 3 sets
Standing calf raises 3×15,12,10
Seated calf raises 3×15,12,10
Side raises superset with front raises 4×15,12,10,8
Reverse pec deck superset with face pulls 3×15,12,10
Bent over rear delt raises superset with upright rows
Dumbbell shoulder press 3×12 – All done light. Normally I would do a barbell movement but I’m still nursing an elbow injury and the bars bother it.
Machine shoulder press 2×20 – Getting some good blood flow to the area without stressing the CNS.
Boom. In and out. Eat, rest, Recover, and get ready for next week cause everything’s getting turned up!
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