Shoulder Training - Monday, Oct. 19 and Deadlift training - Tuesday, Oct. 20

I was so preoccupied with my encounter with that darn supplement, I forgot to post my shoulder training session.

10/19/09 - Shoulder Training

Smith Military Press - Behind Neck

135 x 10 x 3

Front Lateral Press

35 x 10 x 2

Side Lateral Raises

35 x 10 x 2

Rear Lateral Raises

55 x 10 x 2

Dumbbell Preacher Curls

25 x 10 x 1 (right arm)

25 x 15 x 1 (left arm)

25 x 12 x 1 (right arm)

35 x 10 x 1 (left arm)

Concentration Curls

40 x 14 x 1 (right arm)

45 x 14 x 1 (left arm)

45 x 10 x 1 (right arm)

50 x 10 x 1 (left arm)

Again, notice the difference between the right and left arm; this is due to my coming back from bicep tendonitis. I don't see any reason to starve the left arm from working hard just because the right is on the mend. Eventually, the right arm will catch up...I don't want the left arm to lose strength as we wait.

10/20/09

Since I am competing on Nov. 7, I needed to modify my Ed Coan/Mark Phillipi program so I can find an opening deadlift. I ended getting a PR.. and only halfway through the program. Something is working.

Sumo Deadlift (suit and belt)

605 x 2 x 1

660 x 1 x 1

This deadlift is a 10 lb personal best. I did 650 lbs at the APF meet in May. I think the key is to continue to train conventional style (Ed Coan program) and train the lower back. When competition time comes around, I will switch to sumo and utilize the core power I developed doing conventional.

Conventional Deadlifts

410 x 3 x 3

Power Shrugs

365 x 5 x 3

Stiff Legged Deadlifts

315 x 5 x 3

Bent Over Rows

225 x 5 x 3

Undergrip Lat Pulldowns

180 x 5 x 3

Good Mornings

145 x 5 x 3

I still managed to finish the program but I backed off the weight. Need to make sure I rest my back after the deadlift.