Wonderful Wednesday!

Wednesday.  Shoulders.  Also the first anniversary of the training plan.  So this week was all about getting that 5lb/5kg improvement.  Whatever it was, tonight was about pushing/pulling more weight for the first time.

I should point out that I'm a civil engineer.  I can do maths and stuff.  Yesterday, I worked out (using trigonometry) how much force the 45 degree leg press was actually putting through my legs.  So I can do maths and stuff.

• DB shoulder press - 10 @ 90lbs, 8 @ 60lbs, 3 x 5 @ 110lbs
• Barbell shrug - 10 @ 60kg, 8 @ 80kg, 3 x 5 @ 120kg
• Dip (assisted) - 10 @ 85lb, 8 @ 80lb, 3 x 5 @ 65lb
• Lat pulldown (wide grip) - 10 @ 45kg, 8 @ 55kg, 3 x 5 @ 65kg
• Tricep rope extension - 10 @ 15kg, 8 @ 20kg, 3 x 5 @ 25kg

As I said.  I can do maths.  So quite why, when I thought I'd go for 50lbs total for my warm-up set of 10, then get confused and pick up 2 of the 45lb DBs and wonder why they felt so effing heavy on my warmup set.  I are a donut.

Anyway...

Shoulder press: +20lbs on last week and there was another bit in the tank.  Very pleasing.

Shrug: grip is the major issue here, but I'll add more weight next week.  Part of the issue is picking it up like a deadlift as my training partner needs it racking a fair bit lower.

Dip: a 5lb improvement on last week and 15lb on the other day when my shoulder was painful.  Very pleasing.

Pulldown: a 5kg improvement, but I'm nowhere near failure/breaking form.  I still want to be wary of my shoulderblade moving correctly - striking a balance between power/strength and function/rehab.

Rope extension:  I was generally pleased with this as a session finisher - the weights went up 5kg from last week.


Overall, a very pleasing session and signs of progress are evident having seen an improvement in weight.  I'm a happy weightlifter tonight!