Monday, January 01, 2018

120 Military press, speed work 10 x 3,44 kg belt squats,cb arm cast,crawls, rear delts



Accomplished what I set out to do today with this workout despite only getting a few hours sleep last night. Not due to partying but the neighbors loud party til 1:30 am! Not good on no sleep anymore. Never was good but could hang, now it's freakin' tough just to work!

Overhead position was good as was bar speed once I got warmed up but still can't decide on heel/vs no heel. The above video was set 9  after 8 sets with flat shoe. This is set 8 with flat shoe



Tracy says no heel and I think she's right. She said 'more stable' and that's what i felt too. Heeled set felt a bit faster but less stable. will see on wednesdays max effort day goes

Military press
45 x 5
65 x 3
85 x 3
105 x 3
125 x 3 ( too big a jump)
120 x 3 x 10 sets

not really warmed up at all. stupid cold in the gym and even with a hot bath first I was stiffer than normal
Glad this is no longer 'heavy day' already.

44 kg belt squats
44 kg x 15 18 20 20
well done, strong groove and effort

Arm casts
3 x 8/8 with 25's

perfect

crawls
3 sets of 70

rear delts
3 sets of 10 with 20's


BW 169.4 !!! oh oh. too much carbs last night lol
BF 12.9
W 56.6

starting out the new year fat already !

need some rest today

datsit
dfq

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