Rotator Cuff Exercise
Inc. BP
3 Board Press (Close Grip) – 275x3x5
Super Set
Pullups – 3×8
Seated Calf Raises – 135x3x20
Super Set
DB Side Laterals – 25x3x10
Hammer Curls – 25x3x10
Vertical Leg Raises – 3×15
The past few months I have been thinking about repetition work. It worked well back in the ‘80s when I originally started powerlifting. I felt like over the past three years that I have lost some strength on my raw bench from not doing enough repetition and full range work. After reading a couple of Jim Wendler’s articles on about repetition work and alternating it with dynamic effort bench workouts. I need the speed work and I also need the rep work so Jim’s recommendation of alternating three week waves of rep and dynamic effort made since. Today was our second week of our three week rep wave. I have also thought about in future workouts alternating between rep and dynamic work every other week.

Post Author: Phillip Wylie

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