Monday, April 16, 2018

170 lb Military press 5x3!, 210 walkout,195 lb back squat, Floor pushup PR,crawls, side laterals

Busy day! Lots of stuff going on and all good! First thing I wanted was to repeat last week's workout weight and sets/reps with NO misses or even form glitches- and that happened. All sets were very solid.

Then I did walkouts and that went way better than expected and actually turned out to help me find the right set up position

Back squats were funky and had a scary SI adjustment  in the warmups. should have stopped there but stupidly didn't. Every thing is fine now ( I'll really know tomorrow am) but in the future that's a stop sign. I just don't like barbell squats or deadlifts. Or bench . I'll be happy when this cert is over. Just a few weeks now and literally, all the heavy stuff is done now. Just one more dl workout of 240 x 5 and that's it. Perhaps. I might not do anything til the cert. I'll see

Military press
45 x 5
65 x 3
85 x 3
105 x 2
120 x 2
135 x 1
150 x 1
160 x 1
170 x 3 x 5 sets
 2nd set

last set

then setups(walkouts)
185 x 1
200 x 1
210 x 1

these felt great and not heavy at all. It all about keeping the weight on the torso and not the arms!

Barbell back squat
45 x 5
95 x 3
135 x 3
185 x 3
195 x 3

had the weird adjustment on 135. I can see in the video my right hip is higher. Time for more piriformis and right hip flexor release

Floor pushups

I think these are a PR but have to check. Did I do 3 sets of 50? don't think so but not sure


just checked, it is a PR. I've two sets of 50 but not three. excellent three sets of 50 is coming!

2 sets of 70 ft

getting tired

Side delts
3 sets of 12 with 20's

BW 169.6
BF 12.3
W 56.8

bodymaintenance tomorrow!


1 comment:

Robert said...

Great workout. You should give a try to competition kettlebells