Saturday AM Assistance Training

Today's training looked like this:

Vogelpohl Pulldowns
4 sets x 80 x 12 reps

Stiff Arm Pulldowns
4 sets x 60 x 15 reps

Face Pulls
4 sets x 150 x 15 reps

Low Cable Horizontal Shrugs
4 sets x 150 x 15 reps

Bucket Rows
4 sets x 25's x 10 reps

Cambered Barbell Curls
4 sets x 115 x 8 reps

One Arm Preacher DB Curls
5 sets x 100 x 20 reps each arm


Avoided heavier lat movements as I am trying to save myself for tomorrow's 80% squat and pull workout.  Did the Vogelpohl's and the stiff arms because I like the shoulder retraction element of the stiff arms, and the stretch on the Vogelpohl pulldowns is great.  As for the shoulder retraction work I have been doing on Saturday's, I have begun to see the benefits.  I am generally pain free in the shoulder area, I see an increase in size and strength of my upper most back as well.  I also figure this will help me on all 3 lifts, as it will help me to keep my shoulders back when I bench, help me to have a better shelf to rest the bar when I squat, and will aslo help me to be more effective in finishing the top portion of my deadlifts.

Back at it tomorrow with an 80% squat and a near max pull.  Planning on doing more GHR's, probably so,e 45 degree back extensions, and some form of ab work for assistance as well tomorrow.

Fully planning on being settled on the couch come 4 PM tomorrow for the Giants vs Washington game.  And yes I took the Giants week 1 in my eliminator pool!