Monday, March 19, 2018

167.5 Military press 3x4 PR, 162.5 Mil press,2x5,40 kg belt squat, 200 lb bench press, floor pushups, crawls, rear delt

What a freaking day! Felt good today, lower back 100% normal, a bit tired from the weekends workload but not bad at all. Slept well, etc. Thought the presses would go well. Wasn't sure of all sets of fives ( mainly because of groove, not strength).
Warmups went ok  but when I got to the work weight is was not solid groove at all. Spent way too much time bringing the bar back into me before being able to push up. Every rep was hard and only got 4 on first set.
Second was stronger groove but still only 4 reps. Had hope for 3rd but no.
Then, switched to oly shoes thinking that might help but only did 1/2 rep and realized that wasn't the problem
Back to vibrams  and THEN I realized I had MISLOADED THE DAMN BAR!!
to 167.5 !!!!
Fives instead of 2.5 lb plates
No wonder. I've only done 2.5 lbs more for doubles.

Then I felt better as it was a PR . but I was beat up from grinding.
But, back to 162.5 for two VERY tough sets of 5

THEN, strip weight back to 135 and play with false grip which seemed better

I also decided to not press on the mat, it might the real cause of my balance issues overhead. It doesn't feel too spongy but it is foam. Concrete next time and false grip

Military press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 2
135 x 2
150 x 1 ( hard, out in front!)
167.5 x 4 x 3 sets ( big jump, too! )
162.5 x 5 x 2 sets
135 x 3 false grip
155 x 1 false
165 x 1 false grip. pretty decent groove

40 kg belt squat
4 sets of 12

wanted to give lower back a rest

Bench press
45 x 3
95 x 2
135 x 1
185 x 1
200 x 1

that was seriously easy. 215 at the cert no problem at all

floor pushups

2 sets of 40

3 sets of 70 ft fast

rear delts
3 sets of 15 with 20

love these!

BW 169.6
BF 12.8
W 56.1

off tomorrow I'm tired! those damn deadlifts. No matter the volume they always overwork my CNS!


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