Monday, December 04, 2017

170 lb Military Press 5 x 2 PR

Another weight/volume goal done!! I almost can't believe it; 10 reps with just over bodyweight!  This has just been an incredible ride so happy.

I also realized that in order to keep the bar from going forward mid way I have to LEAN BACK AND THEN PUSH,  Not lean back and push simultaneously. that worked well for the bench as I could just keep pressing in a straight line. If I do this here it ends up forward. I have to lean back and then shove the bar up. And, if I'm doing reps, I have to stay back on the descent.

Then my biceps tendon is fine and the load is distributed. Next week we go for 190

150 x 1
160 x 1
170 x 1
180 x 1
190 x 1

Military press
stick x 5
bar x 5
65 x 3
85 x 3
105 x 2
120 x 2
135 x 2
150 x 1
160 x 1
170 x 2 x 5 sets!

Back squats

Can't set  up too wide, really just two steps. everytime I take three it's too wide

this was 155

really perfect bar path though. straight up and down every rep

Arm Casts
25 lbs x 8/8
           x 9/9
           x 10/10
locked the knees this time and simulated back arch in press. perfect, glutes tight too.

3 laps of 60 ft
easiest in awhile

rear delts
3 sets of 12 with 20

need this for shoulder balance that's for sure

4 am
BW 169
BF 12.3
W 56.7

pre workout post bath 1 pm

BW 168.2
BF 10.9
W 57.8

SO freakin' pumped!!


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