Monday, January 26, 2015
75 lb Military Press,handstands,barbell hack squats, floor pushups, hip sled
VERY solid press workout today. Best yet. I backed off the weight to 75 lbs and really focused on a better position in the rack as well as the overhead.Went slower and really worked the press instead of just trying to 'make' it :)
Definitely had the effect I was looking for much more solid overall.
Shoulder held up fine from the weekend, it had to be the pullups that yanked it last time.
stick x 10 x 3 + rack stretches overhead
45 x 5 x 2
65 x 5
75 x 5 x 8 sets
got the bar to actually touch my chest on some of these, that's huge. Looking at this and all these videos, and how good my shoulders feel pressing like this versus with the kettlbell it really stood out to me that the arch has a big thing to do with it.
In these, as well as my powerlifting bench press I always need a big arch to feel strong and packed in the shoulders. If I don't have that my shoulders KILL< just like when I was benching,
If I lost my arch I could press nothing.
This is almost a like a standing bench press to me and things are really opening up from it.
also got my wrist straighter in the rack position as well. felt much stronger and easier on my left tricep. Haven't been able to do this til now :)
3 against the wall
used bosu ball to kick off of. spotted
Now it seems the floor handstand is easier to obtain than against the wall. the bosu ball really helps as well at least for now.Forcing my legs onto the way pushes me into a ROM that I don't have right now.
good to know
Also, note to self, do more stability ball walkouts and pike ups during the work day.
Barbell hack squat
55 x 15 x 2
75 x 8 x 1 ( WOW this was hard on the lower quads!)
55 x 15
solid work here quads especially lower and frontal are growing very well!
15, 15, 12, 12
these went GREAT. Triceps are really showing up too. Feels good to have this muscle back again I've missed it.
112 lbs x 250 ft x 4 laps
this was strong today. felt a lot of glute work
very very happy with the start of this new buildup. have made solid progress in technique, mobility flexibility,loads and muscle size.