Oh the fun we will have

On to day 2 of this week, got to the gym a bit late but still got everything done in a reasonable time.

Sled Pulls

We have access to a small indoor track you can use for all sorts of pushing/pulling exercises so we use it.Only problem is that it is only 20 mtrs there and 20 mtrs back. Still load 80kg on the sled and pull we did. 3 trips there and back then ready for our next thing.

Zercher Squats

I have one of the get strength zercher squat harnesses so I use that when doing these things, got better things to do than screw up my elbows for some egotistical reason. Feet at the moment are close together. This exercise forces you to try and stay upright so you use a lot of your glutes and erectors. They went pretty well today but need to cycle them in more. 4 sets of 10 reps at 100kg

Hyperextension for Hamstrings

I use the 45% hyperxtension for these but position the padding so I can put the emphasis on my hamstrings, I also shorten up the range of motion and make sure that I can really feel my hams working. 3 sets of 10 reps

Gliding Hamstring Raises

Hanging off a bar with feet out in front of you and the while keeping your arms straight you raise your hips up though the centre. I find it works my hams in the centre to top part of the rep. Good way of finishing hams. 2 sets of 10.

Reverse Hyperextension

If you access to one of these use it. We use it 2 times per week and it has done wonders. In my gym the No#1 most under utilized piece of equipment there. If you are not sure what and how it works search for Louie Simmons and or Westside and do some research. Good exercise 4 sets of 10 reps @ 120kg.

Overall a good workout but probably needed more intensity.

Exercise	Reps	Weight
Sled Pulls	15	80
	15	80
	15	80
Zercher Squats	10	100
	10	100
	10	100
	10	100
GHR Ext	10
	10
	10
Gliding Leg Curl	10
	10
Reverse Hypers	10	120
	10	120
	10	120
	10	120

A new way of looking at things

Shoulders today with a couple of other things thrown in.

Low Sled Pulls

Stand facing away from the sled with handles in each hand and hands by your side. Now pull your hands up to shoulder level, Step forward and repeat. I find this as a nice GPP way of warming up my shoulders. Don't need lots of weight and since you have been moving all day your muscles don't need lots of warm up. 3 sets of 10 with 30kg. Could do a lot more but this is a warmup.

Seated Buffalo Bar Press with 15kg of Chain, Seated

This is a lot harder than it sounds, we use a box so there is no back to rest up against. The chin is set up to fully deload and reload. Good solid presses although I still have to work on pressing with my left hand side as still does not respond fully. I am having to teach my nerves on that side to respond. We are getting better but this is going to take time. Just another challenge. 4 sets of 10 reps

Dumbbell Shrugs

I need to strengthen up my neck to help support that area if anything was to go wrong so I put these in. I am also looking at doing specific neck exercises. Weight was probably a bit light but the can go up next week. 2 sets of 10 reps.

Barbell Curls

Just put these in to help balance things out. If I do Triceps I need to do these. Not looking fro big biceps so nothing great 2 sets of 10 reps.

Glute/Ham Raise

This should be a staple in every powerlifters training program. We do these 2 times per week plus another day where we do other exercises as well. Because of my big upper body I use a pole to stabilize myself, other than that I just do it the normal way with trying to really concentrate on pulling with my hams on the way up. Most people if the are lucky only do between 30 and maybe 60 reps for hams in a week. We are doing 120+. I will not be accused of having weak hams when I go to compete.

Thats my shoulder workout for this week. Quick simple and straight to the point. Total time for this was 70 mins and that included having to wait for equipment and setup of the chains and sled.

Exercise	Reps	Weight
Low Sled Raise	10	30
	10	30
	10	30
Seated Buffalo Bar Press	10	50
incl 15kg Chain	10	50
	10	50
	10	50
D/Bell Shrugs*	10	30
	10	30
Barbell Curls*	10	25
	10	25
GHR	10	10
	10	10
	10	10
	10	10