175/185 lb press practice( reverse lumbo pelvic rhythm) 24 kg speed swings, wt pushups

 This was great. Everything fell into place and I think I discoved the real key to my setup- lumbo pelvic rhythm- in reverse!

On my normal lumbo pelvic rhythm if I lean forward even 5 degrees my hips go back. normal is no hip hinge til 45 deg! But lower back injury changes that and mine is what it is. Once I figured that out I stopped trying to sit back to hinge on my swings and deads but lean forwards til the hinge happend.

And I think the same is true, but in reverse with my layback in the press. I've been trying to set up with my hips first as the base and then lay back on that base. BUT after seeing last weeks 215 presses and realizing I have to layback and then get my hips forward was a game changer

SO I did it today and it worked great.. Unrack the bar,then lay back from the T spine UNTIL the hips load ( the equivalent of the hinge) and THEN lock then in then press

Worked great

It was so much more precise and I didn't even realize about the reverse LPR until after the workout was over, But I did know I had to lay back first and now it should be even easier

Press

135 x 2

155 x 1

175 x 2 x 4
185 x 2 x 4

24 kg swing

5 sets of 8/8  solid

wt pushups

BW x  10

53 x 10 x 3

BW 176.4

BF 13.7

this could be the real setup I've been looking for!