20240508 Day 759 Part-2 - Post-Conditioning Pulling (Traps/Rear Delt Focus)

20240508 Day 759 Part-2
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Post-Conditioning Pulling (Traps/Rear Delt Focus)
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For pulling, I’m continuing on in this Mesocycle of pulling with a shoulder stability focus. What that means practically is trading some heavy rows for some direct trap/rear delt work.
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For lat maintenance volume, I begin with wide grip pulldowns. Also, lats are key for shoulder stability and hitting these first will help keep them engaged during the other movements as well.
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Next, I do “Lee Haneys” or Barbell Rear Shrugs. These destroy the entire trapezius since you have to use the lats for scapula retraction in order to pick up and hold the bar behind you.
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Next, I hit up the Pec-Deck and did some Machine Reversse Flyes for the Rear Delts directly.
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Last, I finished with TRX 45 degree Inverse Rows with just bodyweight. This is essentially the opposite pattern as my dumbbell press. In stead of pressing from the elbow, I’m using my rear delts to retract my scapula and pull the humerus back past my centerline.
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And that’s it. 20 sets total so a bit more volume than usual, but that’s because the exercise selection in this case is more amenable to volume than loading. That should offset any fatigue cost the additional sets would normally incur if this was a heavy row session like usual.
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Link 🔗 to my “Toes to Bar for Abs” video ⬇️⬇️
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https://youtube.com/shorts/XCIhxb6M1ns?si=k5jq8KW5qffRDQDO
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Link 🔗 to my “Training Order, Same Session Cardio & Weights” video ⬇️⬇️
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https://youtu.be/69Zndsd6cQk?si=LLWk7rRUvVaz3_L6
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Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾
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https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H
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