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

Military Press
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.

Belt squat
32 kg x 12  x 4 sets
never been easier deeper or stronger on this movement. most were pause at the bottom

Floor pushups
3 x 20 nose to floor.
slower than  normal to really work the muscle.
this feels totally normal again :)

3 laps of 50ft
strong too

3 sets of 12 db laterals with 12 lbs
ss with
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


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