Monday, December 05, 2016

140lb Military press 5x4 PR, 44 kg belt squat, floor pushups, crawls, side delt



This went GREAT. Learned that if I set up the arch as I take the bar out of the rack the layback is almost 3/4 done and it made the first reps so much more consistent, and took the tension out of my biceps tendon as well
Also, stretching out enough to lay the bar on my chest right from the start made a big difference as well. So much easier.
This was solid, I could have done a few sets of 5 or more no problem
With the bar on the chest instead of holding it up with my arms and shoulders it feels much lighter and I have more to push with on the press

Military press
 stick x 5
45 x 5
65 x 5
85 x 3
105 x 3
120 x 2
140 x 4 x 5 sets PR!

44 kg Belt squats
( on plates)
 4 sets of 12 taking it easy on the legs after yesterday

Floor pushups
2 sets of 32
1 set of 20!!!

those presses took more out of my triceps than I thought

Crawls
3 sets of 70 ft

hips lower head upper :)

side delts
3 sets of 12 with 15's

BW 164.2
BF 11.2
W 57.1

ok stretch and roll out tomorrow
very happy with today's press

datsit
DFQ

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