Monday, December 25, 2017

155 lb Military Press 3 x 5, 1 x 4, 1 x3, 40kg belt squat,floor pushups ( pr) crawls, side delts

Woke up for work  feeling " off" despite not over indulging last night and getting plenty of sleep. perhaps fighting something off but just not feeling strong.
Full schedule too

Military press
 45 x 5
65 x 4
85 x 3
105 x 2
120 x 2
135 x 2
155 x 3 sets of 5, 1 x 4 ( &3/4 !) and 1 x 3

New groove worked very well- for the first reps, then I started to run out of gas as the triceps and shoulders were working more in new range of motions. Plus I didn't get quite the lat help that I was getting from the layback. Still a few bugs to be worked out.
But, the fact that the pathway of the first two reps was back and not forward is a big thing for the singles coming up. that was the issue before.
Setup. glute position and drive was solid. Just have to re acquaint the body with this position. Flat foot stays, as does wrapped thumb
Have to really re focus on keeping the elbows in more with the wrapped thumb, the thumbless grip kept that from happening so much before

A tough mental day too. Just distracted by life a bit and with heavy ass weight there is no quarter for lack of mental focus!
Still very close to my pr. the fourth set SHOULD have been five reps. very close. Of course that wrecked me for the last set, just out of gas

40 kg belt squat
13, 15, 17 , 20


Floor pushups
45 ( PR never did two sets this high before!)
40 decent third set

3 laps of 70
strong too!

side delts
3 sets of 12 with 15

BW 168
BF 12.9
W 56.1 !!

ok rest day tomorrow


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