Happy Friday, everybody! Maybe the push-pull-legs system is supposed to go from targeted to more general to ease into the DOMS, but I can’t face the idea of a leg day on Friday and DOMS all weekend so I flipped it. The result is that everything is sore now. Good job me?
Anyway, push. This focused on chest and shoulders and triceps and upper back, and it was pretty quick. I like having more big lifts and fewer accessory ones (fewer reps and more work is nice).
Flat bench press – (115, 120, 120)x5
Overhead press – (65, 70,75)x5
Incline bench press – (85,95,90)x5
Dumbbell lateral raise – (8,10,10)x10 each side
Rope pushdown – (60,70,70)x10
Skull crushers – 35x10x3
Cable shrugs – (17.5, 27.5,37.5)x10
This workout was full of load hunting, since a few of these exercises were totally new to me. Incline bench was weird and I had no idea how to load it– 85lb felt easy, so I tossed 105lb on there and failed spectacularly (thanks safety bar!) Lateral raises suck– if I don’t do them at just the right angle, my shoulder sockets pop (ugh). And how the heck are cable shrugs supposed to work? I can’t figure out how to get a trap/upper back squeeze out of it. My arms don’t move that much. Maybe dumbbell shrugs are better.
Hopefully I’m not too sore, because it’s SWIMMING SEASON and the pool is open on weekends so I’m going to get some laps in. I feel like I should grab something floaty and do several laps of diver-style surface swimming too (sitting position in the water, kicking to propel me backwards) because long surface swims gave me so much grief in the quarry. (The 20lb of weight, tight wetsuit and all the gear weren’t helping either!)