Monday, January 04, 2016
120 lb Military Press (pr),32 kg belt squats, floor pushups, crawls, side delts and rolling rows
Very very strong today despite sleeping on my neck poorly and having a good "crick" in the cervicals. I thought that doing a different pattern would help other than staring at a laptop and it did
Surprisingly strong, could have done more sets of five but didn't want to push it too much more than I was
stick x 5 x 2
bar x 5 x 2
65 x 4
85 x 3
105 x 3( big jumps ok too, groove feels solid)
120 x 5 x 2
x 4 x 3
groove has been perfectly consistent. Doing A LOT of T spine extension work over the double tennis ball 'peanut' and it's really been helping. as well as PND style overhead stretching. It's starting to really come along.
AND I can now touch the bar to my chest from the start! this is HUGE. a BIG increase in shoulder ROM and less tension in the delts and an increase in the distance of the press by 2 inches at least.that's a lot more to go ,lol but the stretch reflex negates any negative aspects of the greater distance.
Very pleased it shows the shoulder rehab is still going well.
32 kg x 12 x 4 sets
never been easier deeper or stronger on this movement. most were pause at the bottom
3 x 20 nose to floor.
slower than normal to really work the muscle.
this feels totally normal again :)
3 laps of 50ft
3 sets of 12 db laterals with 12 lbs
DB rolling rows 55 with 12's
these really felt good although my traps took the brunt of it after the laterals
ok roll and stretch tomorrow