Monday, November 16, 2015

110 lb Military press (5x5), 44 kg belt squats, Floor pushups (PR) 4 x 25! crawls, side delts

Was very strong today for no damn good reason. Didn't feel especially good all day; still a bit beat up from the combo heavy swings and ruck but not bad. Shoulder and elbow A ok, and hip good too.
But the weights just flew up.

Mil Press
 stick x 5
bar x 5 x 2
65 x 3
85 x 5
100 x 3
110 x 5 x 5

could have done 115 x 5x5 and tied my pr and if hindsight I should have but I didn't know it would go so well until the 3rd set. My PR for 115 lbs is 5 sets of 3. Have to remember that for next time I get strong again :)
definitely have to let myself lay back and it changes everything. even with a bit more t spine extension now in the mix, this technique is both safest and strongest for me, no doubt. Just have to let myself use it  and not feel guilty my overhead position is better. it'll get there.

Belt squat
44kg x 4 sets of 10
strongest ever.

Floor pushups
4 sets of 25 All time PR!!
100 reps

very very very strong. and no shoulder clunks at all :)

3 sets of 50 feet

side laterals
3 x 15 12, 10 with 15 lbs

strong day, love it!

BW 165.4 ( ??)
BF 12.5
H20 56.5 (?)

ok day off tomorrow then 17 min speed work on wednesday


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