Shoulder Training - Sunday, Oct. 4

Getting in a Sunday workout is tough, however, if I want to improve my bench, I need to find some way to fit in a shoulder focused session. In the past, I trained my shoulders immediately after I trained my chest. Unfortunately, by the time I finished my bench training, the day was late and I ended up rushing through the rest of my workout. The result was a poor, unfocused shoulder workout.

I read Ed Coan is a true advocate of heavy specific shoulder training. While it's common knowledge that strong rotator cuffs and deltoids are assets to a good bench, I have never really put much effort into them. Well...with my bench the way it is and the fact Coan can bench a small car, I am going to do my best to treat shoulder day like any other training session...no longer secondary. Here is today's training log:

Behind-the-Neck Shoulder Presses

1 x 12 x 105 lbs

2 x 10 x 115 lbs

Front Lateral Raises

2 x 10 x 30 lbs

Side Lateral Raises

2 x 10 x 30 lbs

Bent Lateral Raises

2 x 12 x 50 lbs

Dumbbell Preacher Curls

1 x 6 x 30 lbs - right arm

1 x 12 x 30 lbs - left arm

1 x 8 x 30 lbs - right arm

1 x 9 x 40 lbs - left arm

(note: you will notice that there is a significant difference in strength between my arms. I have a slight case of bicep tendonitis in my right arm which is recovering but slowly. I honestly think that one of the main reasons I developed the tendonitis is that I stopped training my biceps all together, which I think could have weakened my tendons. It is just a theory but I didn't have this problem when I trained my arms. So...back to biceps I go)

"Cheat" Barbell Curls

2 x 8 x 115 lbs