120 lb Military Press 10 x 3, 48 kg belt squats,arm casts, crawls, rear delts

This worked great and I was very happy today was a light day. Very beat up from the weekend. Nothing tweaked but just tired overall

This is definitely the groove. All the pieces I've been visualizing lately came to be. Especially the timing aspects. Worked like a charm. Really have to pinch my elbows right as I start the press. They don't actually move, but if I don't they flair. so there ya go.

Military Press
45 x 5
65 x 5
85 x 3
105 x 3
120 x 3 x 10 sets ( video is last set)

this is the best my overhead position has been in many many years. All the release work is going very well along with the strengthening of the antagonist shoulder muscles. Just takes so long. AND figuring the exact freakin technique!

48 kg belt squats
 12, 14, 16 , 18

decent endurance

Arm cast
3 sets of 8/8 with 25 lbs

ok

Crawls
3 set of 60 ft

fast, in the rain :)

rear delts
3 sets of 12 with 20

BW 167.4
BF 12.9
W 56.1

lightest I have been on a monday in forever

ok rest up tomorrow

datsit
dfq