BLAB Log: Week 8.Day1

Simple-6

BB Bench Warm-up - 45X5, 65X5, 95X5

BB Bench - 115X6, 130X4, 140X10

DB Alternating Bench - 55sX10, 55sX7

"J" push-downs - 30X12, 40X12X3

Defranco's "Shoulder Shocker" - 45/50X10 (fail on the Clean&Press), 25/30X10 (fail on the C&P)

DB Timed Shrugs - 120X30sec. (34 Reps), 140X30sec. (40 Reps)
super-set with
Alt. Hammer Curls - 30sX10, 35sX10

DB Complex - 25X6, 7, 8, 9, 10

Jefit says 140X10 is a PR.  Nice to have those continue.

Made a stupid mistake on the shoulder super-set.  Tried to go at it with roughly the same weight Defranco used in the instructional video, namely a full plate for the front raises and something in the 25lb. range with the DBs.  Fail.  Got to the Clean & 1/2 Press and just stalled out.  It was better after I switched to the 25lb. plate and the 15s, but my shoulders were already toast.  I'll start off with that weight next time, and hopefully get the prescribed reps.

I think I did the right thing on the shrugs, namely reps for time.  I thought there might be a chance it was supposed to be a 30 second hold, but all the vids I found for timed shrugs involved reps.  And my traps were sore as shit for two days, so that's what I'll do next week as well.

Last week of the DB complexes.  They will be missed.