Monday, January 22, 2018

155 lb Military Press 5x5 ( tie pr),36 kg belt squat,floor pushups, crawls, side delt



This went really really really well. I felt strong and confident the entire time, even after yesterday's slow. Got a lot of sleep last night and felt solid all day. Took my supplements yesterday too, which I normally do not do.
I decided that if I need any help from the adaptogens every week it's on Saturday and Monday so why am I skipping Sunday. No more. I'll take another day off to get a break, probably thursday and keep saturday off as well

Warmups went well and I ended up taking some big jumps. The key thing for me now is having that trigger to pull, that simultaneous lat/glute flex to launch the bar. Game changer for me for sure. That also gave me a lot of confidence, especially as I fatigued.

Military press
45 x 5
65 x 5
85 x 5
115 x 3 ( new jump)
135 x 3 ( new jump
155 x 5x5 ( BIG jump!)

First set was a bit of a shock only because I didn't quite take it seriously enough and get UBER tight on the walkout. Fixed that fast. Also have to work on staying back on the descents after the first rep so as not to have to make an extra re set move. see if it works.

also timing on lockout and NOT to push my chest out too early, that really pushes the bar forward right when I need it to go back

Belt squat
36 kg x 16, 18, 20 ,20

tweaked my right QL today( thank goodness not my sacrum again in a weird way! ) wore my regular shoes too. Just rounded a bit ( that never used to matter at all) and felt the ql spas a but then ok. Might have to switch leg exercises here now. got to think about it

it's a message I think

Floor pushups
45
45
40

this was hard but doable. Again creatine on the day before this day makes sense

crawls
3 sets of 70 ft

the easiest and fastest these have been

a good day

side laterals
1 x 15 with 15
2 x 10 with 20

strong here too

BW 168.4
BF 12.9
W 56.1

strange here, didn't drink and not much carbs or food yesterday. perhaps the creatine

no worries feel great

datsit
dfq

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