Wednesday, July 23, 2014

36 Kg Goblet squat , 24 kg single bell front squat, close pushups, shoulder sled

Great day. Body feels good and worked on my internal rotation all morning with a few easy to do shoulder stretches that i think might make a real difference. We'll see but lets were solid, knee no issue and mind was good. LOTS of time spend in the squat position all morning. Digging it.

One arm swing warmup 16 kg  x 5/5/5 x 3

Goblet squat
16 kg x 5 x 2
20 kg x 5
24 kg x 5
28 kg x 5
32 kg x 3
36 kg x 3 x 3! double pr
only took the second set as the video got screwed up on the first lol! Wasn't hard at all, really but the toughest part was just holding it. Didn't get a perfect hop up and was off center on the second set but I'd be damned if I was re setting it up!
Worked out fine

One kb front squat
16 kg x 5/5
24 kg x 3/3
          x 4/4
          x 5/5 x 3
 These were surprisingly good too. Best ever and the 24 felt like a toy. :) Depth is really starting to feel natural and normal as opposed to a surprise :)

Close grip horizontal pushups on p bar
4 sets of 10! pr here too.

very very solid. SO happy to be able to do this so simple movement again without pain.And I like what its doing for my chest shoulders and arms too.

KB Lunges
2 12 kg x 8/8 x 4 sets
WHEW this put the torch on the quads! As bad as the walking lunges are these were even harder! Probably going to alternate these two  moves each week. See some serious strength potential here.

Shoulder sled drag
95 lbs x 250 feet x 3 laps

wow that caught up fast! legs and lungs and body got tired fast. in a low crouch semi run first the first 125 feet then try to maintain it but end up in a lean forward walk for the rest of the lap. Plenty OK though,lol Don't be greedy :)

Red band rear delts SS # Trainer gripper
3 sets of 12 rear delt and 4 sets of 3 closed tight on the trainer.

this is definitely getting stronger/ both moves

BW consistently 160 lbs at 4 am and BF around 10-11% on the tanita at that time. Happy with both numbers


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