Monday, July 03, 2017

150 lb Military press 5 x 3, 155 x 3 x 2 !! PR, 48 kg belt squat, floor pushups,crawls, rear laterals

Just as I had hoped! 150 for 5 sets of 3 was solid so I upped the weight to 155 and 3 sets of 2 was even better.
Raised the floor an inch by putting a square of gym mat under the rack and it was not too soft, as I feared. And it really really helped my unracking of the bar and my left biceps tendon issue(which was doing well anyway). But raising the floor an inch made a huge difference in my take off, which made a huge difference in my press

It takes me forever to warmup but I can't rush it. 5 warmup sets and 8 work sets!

set four of five

Military press
stick x 5
45 x 5
65  x 5
85 x 3
105 x 3
125 x 2
140 x 2
150 x 3 x 5 sets
155 x 3 x 2 sets ( ties PR weight for reps but not volume)

very happy with this and the new setup

48 kg belt squat
12,14,16, 18
yeow! glute burn! this bigger bell makes the depth higher but works the hell out of my already fatigued glutes. most excellent :)

Floor pushups

lol was not planning on 40 for second set but music was loud and misheard the count. Last set was strong so I went for it too. Not bad, especially after all the bar presses

3 laps of 70 ft fast
these were very strong today

rear laterals
3 sets of 15 with 15's

these were almost too light! nice

BW 165.4
BF 11.7
W 57

was 165 even after work before workout

ok day off tomorrow
Happy 4th of July!


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