Monday, October 24, 2016

110 Military Press 5x5, 36 kg Belt squats,Floor pushups,crawls, rear delts

SMK NYC

Feeling pretty decent for less than 4 hours sleep and teaching nonstop from Friday through Sunday. This cert I demonstrated more than I ever have in any course. I did every drill and skill and taught all six movements as I was the only teacher. It's a long day and I did indeed feel All Day Strong :)

It's more than a good feeling for me; it's a freakin' miracle and I don't forget that. Plus thousands of walking steps per day dozens of trips up and down a long staircase to the Exceed training area for the cert. No problems, no pain. Amazing :)

It was a great group, really strong and prepared and that always makes it so much easier. Plus, plenty of good questions which is also always good.

I really feel like I fell into a seriously good groove this weekend, teaching wise. I was more relaxed and "myself" than ever. My fourth cert and I'm finding my voice.

But I was tired at workout today. no surprise

Barbell Press
stick x 5 x 2
45 x 5 x 2
65 x 5
85 x 5
105 x 3
110 x 5 x 5

didn't feel not achey til the last two sets. this felt stiff and heavy

36 kg belt squat
x 12 , 14, 16, 18

surprisingly legs felt fresh. No heavy hacks rucking and iso squats probably helped that

Floor pushups
30
25
20

just tired now and hungry

Crawls
3 laps of 70 ft
just want to eat

Rear delts
3 sets of 10 with 20 lbs

felt relieving on the shoulders

ok I really need a no work day tomorrow and lots of stretching and rolling! and some more food, barely got to eat this weekend

BW 162.2
BF 11.4
W 57/2

datsit
DFQ






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205 x 1 x 5 !!, Floor pushups 3 x 23,single arm band pushdowns band rev curls

 This was decent! first time in forever to do this workout. and, while not perfect reps most were very solid and the last set was the best. ...