Wednesday, March 28, 2018

20 kg Speed swings 14 min, 105/115 Mil press 10 x 3,walking lunges, rear delts

This worked perfectly. Every rep was the same and every rep was good. NO balance problem or bar out if front. It was light but that hasn't stopped me from being out of position.

I went back and forth on the trigger.It felt good, then bad, then good. Then right. The key was resting the bar on my front delts and not my chest.It still will take more practice, but I know this is  my groove.
This is going to be a game changer. Mostly, it felt very natural to do as well as well as more orthopedically sound.

Speed was great as well as  bar path


20 kg Speed swings
15:15 x 10 RPA
14 min
280 reps
12,320 lbs

this was solid. So much easier to control power and speed. This feels like the right weight for now. Hard but not too hard

I was VERY sore and tired this AM . Mainly in mid thoracic back something that's never sore but I never have pressed like this . And then squatted ,lol

SI joint was  bit 'talky' to me this AM. Got a very good roll and stretch out. TFL and adductors were very tight

45 x 5
65 x 3
85 x 3
105 x 3 x 5
115 x 3 x 5 sets

just perfect. The key is the elbows in front of the bar in the rack. All else follows  effortlessly from that

Walking lunges
4 laps of 40 steps slowly

stronger than last week!

rear delts
 3 sets of 12 with 20

BW 169.8
BF 12.5
W 56.5

ruck up tomorrow


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