Overhead Shrugs: Barx8; Barx6; Barx6
Lat Pull-down Retractions: 200x5; 200x5; 200x3
Overhead Press: Barx8; Barx8; Barx8; 95x5; 95x5; 95x5; 95x5; 95x5
1 Arm DB Press: 45x10; 45x10; 45x10
TRX Rows: BWx10; BWx10; BWx10 (PR's)
Jackknives: BWx14; BWx14; (PR); BWx12
Windmills: 61x3/3; 61x3/3
Side Planks: 25 seconds per side
Curls
65x40 (PR)
Notes
In a text convo with Gabe today he made a great point: "Its never going to be all perfect, but when you are trying to fix things, you might as well do it the right way." (paraphrased)
I couldn't agree more.
For example, the overall utility of the one-arm dumbbell press is generally fucking limited. I have no doubt that I could walk into the gym on any given day and "one-arm dumbbell press" 100-130 pounds with ease. And by "one-arm dumbbell press" I mean laying on a bench and simply moving the weight up and down with one arm. But would I be moving 100-130 pounds while maintaining a neutral spine, squeezing my glutes, keeping my ribs down and bracing my abs? Nope.
For me, the one-arm dumbbell press is not used to gain massive chest, shoulder, and triceps size/strength. The point is to legitimately reteach myself how to press while implementing all of the core positions I'm hammering on every exercise.
There is a stark difference between what a guy like Gabe is saying about core work as compared to what a faggot squatting on a bosu ball is doing. The point of doing a one arm dumbbell press is not to engage my core just for the sake of engaging my core. The point is to get stronger. To fucking bench more.
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