Monday, June 01, 2015

100 lb Military press 6 x 5 ( pr) , 40 kg belt squat,floor pushups, sled, rear delt

Wow, this turned out to be a pr and I didn't know it until after the workout was over and I looked it up. Just thought I'd make a small jump from last week and do an extra set, which was the pr. Hey small pr's always add up, that's the concept.
You think that 2.5 lbs isn't much until you do it 10x and before you know it it's turned into 25 lbs without you really feeling the change at all.

Some coaches hate the small incremental jump idea and only have 45's and 25 lb plates in their gym; the idea is a neurological and skill adaptation instead of a muscular one ( hypertrophy). More muscle is ok with me :) and a  PR is a PR.

Shoulder is still feeling the best it has in ages and the overhead position continues to improve

Military press
45 x 5 x 2
65 x 5
75 x 5
85 x 3
100 x 5 x 6 sets ( pr by one set)

Really have to concentrate on keeping the left elbow under the bar more. It likes to drift on the take off and I can feel the left tricep overcontract when I do. Just tucking it in cures it

Belt squat
40 lg x 10, 12, 14, 15

these were good once the legs warmed up and loosened up a bit. Still tired from the weekend's antics

Floor pushups
 4 sets of 15

backing off I've been pushing the reps hard and the triceps are  bit fatigued. The biggest they have been in 10+ years though. My favorite muscle next to quads

Hip sled
105 x 250 ft x 3 laps

backing off here too. still a bit adrenal fatigued from last week and we have 13 minutes to do on Wednesday

Db rear lateral
3 x 15 with 15 lbs

have to keep these in they are making a difference balancing out the shoulder muscles

ok day off tomorrow and then more swings!


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