First day back in a week and I feel good. Today I did my max 3rep deadlift as well as max shoulder press.
I started with the Deadlift having never figured out my max for this exercise I did not know what to expect. I started my first set with 135 with the mind set of increasing each rep by 10lbs, however, after the second set I came to the conclusion that I need to push myself to achieve the results I am looking for and increased the rest by 20lbs. This is how it went.
135x3
145x3
165x3
185x3
205x3
That was perfect as my last rep with 205 was hell, I can honestly say I do not think I have put so much effort into a lift before. I really wanted it and I got it, my back is sore as I sit and type. I can only imagine what the next few days are going to be like.
On to the shoulder press. As most know I have had my Labrum (shoulder)repaired on my right side and as a result (not directly) I have compensation patterns on that side when I lift and I really noticed them today. I never really appreciated the necessity of a strong Serratus Anteroir (especially the lower fibers)in over head movements. Performing this exercise in front of a mirror really brought that to my attention. I have always been aware of the weakness in my rotator cuff and in my deltoid just not this much. I really want to correct this and I feel performing the olympic overhead lifts will assist in that if I am not careless about it and am safe.
This is how the shoulder press played out.
(1-1-1-1-1-1-1) 75-85-95-105-110(f)-95-95-100
I really noticed the difference in the sides right from the start but it made a big impact with the heavier weight as I could position my scapula in the right position but then my deltoid could not handle the load. So, I have something to look back on and to work towards; greater than a 105 shoulder press
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