09-02-13

My body felt in bits on Saturday morning. Saturday is usually speed/light assistance day, but I decided not to work my shoulders too hard as I was still worried about my right rotator cuff.

Squat (warm-up): 20kg 5 reps x 2

Box squat (below parallel): 20kg x 5; 45kg + pair of 5kg chains, 2 reps x 10

Good mornings: 40kg, 10 x 3

Bench press: 20kg, 10 reps  x 2; 25kg, 5 reps x 3

Wide bench press: 25kg, 5 reps x 3

Narrow bench press: 25kg, 5 reps x 3

Flat chest fly: 5kg dumbbells, 10 reps x 3

Lat pulldown: 25kg, 10 reps x 3

Tricep pushdown: 15kg, 10 reps x 3

Cable crunch: 25kg, 10 reps x 3; 30kg, 5 reps

Lots & lots of stretching!

Once I’d warmed up, my rotator cuff felt loads better, so I’m not so worried about it now. I will keep doing some rehab stretching at home, though.

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