Monday, December 26, 2016

140 lb Military press 4x5, 1x4 PR, 36kg Belt squats, floor pushups,crawls , side delts



SOOOOO CLose!!!! It was a great day. I fixed all the mistakes from last week and after the first set felt very confident I would get all five sets. Even after set 4 I thought I would and even after the first two reps of set five I thought I would but I got forward on number 3 and then had to grind way too hard on 4 to even think of five!Even got a full hour long stretch and roll!
DAMMIT!

It was FREEZING here today so I took a ten minute super hot bath and that made my warmup 100% better. Warm from the inside always works better for me.
Took way more time  warming up and really worked the arch position well. Took 3 minute rest between sets; everything pointed to making it except the last reps :)
 the last set



Glenn figured out that the reason I was losing my back position was that I was pushing the bar forward at the top and even though I felt like I was leaning back the same amount since I started more forward I was not back enough on the subsequent rep.
Great intel I just need more practice

Back off next week though probably to 120 and then go 130 and then a shot at 140 again

Military press
stick x 5 x 2
45 x 5 x 2
65 x 5
85 x 4
105 x 3
120 x 2
140 x 5 x 4 sets
       x 4 x 1 set PR!!
24 total reps

SO much better than last week but then again, lats weren't cramping with DOMS and I wasn't frozen solid. Not the best setup for a pr

Position is everything for me now on this lift, if i want to keep progressing, It's not so much my strength, it's being able to get into position to express my strength.

36 kg belt squat
 4 sets of 12
very slow and strict on eccentric. easy


Floor pushups
3 sets of 30

strong but didn't have a fourth set

Crawls
3 sets of 70 ft

stronger

Side delts
3 sets of 10 with 20 lbs

these were hard! haven't gone this heavy with these in awhile and I could feel it. Not enough height but it will make it stronger

BW 165.6
BF 11.2 ?!
W 57.8

this is just weird.


ok stretch and roll tomorrow

datsit
DFQ

2 comments:

Kikolu said...

You ruck a lot. Whats your take on Nordic walking?

Mark Reifkind said...

I think it's great stuff! having a solid walking base, in any form, is vital imo. we are the best walkers on the planet but we still need to practice!
Plus it involves a lot of upper body as well