Monday, April 30, 2018

180 lb Military Press 3 x 2 PR!!, Barbell squat practice,floor pushups, crawls, side laterals

This was great and weird at the same time. I wasn't quite sure I was going to even go for it today until mid morning and really didn't have a great mental prep. The body felt fine but I have lots on my mind with the cert coming up this weekend and while I wasn't sure it was the best idea for cert prep I've been on a roll and I thought it might go well

It did
Not as good as last week, groove wise,  but that was more mental than anything. This is the last Monday workout too, when I get back we switch the Press to first thing Saturday mornings! As I write this now I realize today was the perfect send off to this phase of my press training

Just had to exagerate my chest up position after walking it out, it's SO hard to nail that start angle precisely but the press was solid if not a little out in front

Warmups went perfectly and I had great confidence

Military Press
45 x 5
65 x 3
85 x 3
107 x 3
122 x 3( using 11 lb plates ,lol)
135 x 2 fast!
150 x 1 fast as well!
165 x 1 steady and in the groove
180 x 2 BARELY made the second and the first was too hard out in front have to arch more
180 x 2 STRONG! video above but still second rep out in front
180 x 2 first rep solid second a SERIOUS grind! but , I made it!!

Back squat
 bar x 5
95 x 5
135 x 5 x 2

I wanted to practice without the mirror and realized something important! I have to look down more, just like as in my swing to get the balance point and depth that I want. If I look straight ahead it puts me too much on my heels and it's harder to go deep.

Was a bit worried about going too deep and getting a weird sacral 'adjustment" this close to the cert so I played it safe.

BUT I also re  found my squat groove and balance point.

Floor pushups

perfect back off session easy and strict

3 sets of 50

side laterals
3 x 12 with 15 lbs

BW 169.4
BF 11.8 !!

ok pretty much just bodymaintenance  til the SFL! More next week


1 comment:

Mehek said...

Thanks for sharing such a nice information about workouts .