15 Total Working Sets

20241006 Day 910 Part-2
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Post-Conditioning Pressing & Accessories
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First up, I did more strength-skill work with multiple sets of incline dumbbell press triples after a few site specific warmups for my shoulders and elbows
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Next, I moved on to direct shoulder training with Lifefitness machine lateral raises. I lean into the chest pad and drive my feet into the ground for as much stability as possible. This, plus the fixed arc of the machine allows you to really focus on keeping the tension in the muscle. These I did in sets of 10+ reps, relatively close to failure, 1-2 RIR
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Third and last, usually I do “Louie’s” or barbell pushups but for a change I used the Hoist Roc-IT machine chest press for additional upper body pressing volume. This machine is unique in that the force curve adjusts from flat to incline as you press so it’s very comfortable on my shoulders. I do 5 sets of these in the 10+ rep range, sub-maximally at 2-3 RIR
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It ended up a bit more than a Small Workout but less than a full session. I did 15 total sets by design to leave some in the tank in anticipation of a stress heavy week
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