Monday, November 13, 2017

160 lb Military press 5x3, 3x 2, 40 kg belt squats, floor pushups, crawls, side delts



This was a very nice surprise. Honestly I would have been happy with one or two sets of three. Five was spectacular and the extra three sets of two ( which I could have done one more) was perfect. I finally warmed up

I also realized on set four that my stance was too narrow and that widening my left foot and inch or so more made my base much more stable and my arch easier to maintain. Just another piece of the puzzle.

Again, it's maintaining tightness and strength in the support position that is the most challenging and that gives out first.

I was still pushing the bar a bit forwards occasionally even with the false grip; not enough arch.

Military press
stick x 5
bar x 4
65 x 3
85 x 3
105 x 2
120 x 2
135 x 2
150 x 1 ( hard!)
160 x 3 x 5 sets
       x 2 x 3 sets

not bad!!

40 kg Belt squats
12, 14, 16, 18 reps

strong

Floor pushups
3 sets of 35

going to switch these to wednesday and add in two hand cb arm casts as an assistance for the arch in the press
twice a week pushups will be plenty. I'll alternate parallel and horiz weighted on Saturday

Crawls
3 sets of 70 ft

side delts
3 sets of 15
strong again

BW 168.2
BF 12.2
W 56.8

I'll take it, now to keep it

Oh, some new and VERY cool VIKN chalk! love this
datsit
dfq

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