Really solid day. Everything moved well and technique held well. since opening up my grip didn't really help my elbow flare I moved it back in and thing went well
The two big keys today were
1) flex glutes after unracking then almost immediately
2) drive head back to initiate press
If I wait too long after locking in I seem to drift back to my heels which makes the bar push forward so that's no good. It's best if it's : glute, then head drive immediately
If I press the bar THEN drive the head it seems the elbows flare too. Aim for the face, get our of the way
Press 195 x 1 x 10 sets
Very very happy with this
The knees over toes soleus raise seems to have unfucked my calf for the most part and that is making life much easier too, on all front! Along with the shin raise and generally just moving from the knees again
24 kg swings
5 sets of 8 good power
Green band pushdowns
3 sets of 20
too lazy to do pushups; we'll see if this irritates my first rib again like last week. feels good now
BW 177.6 !!!
BF 13.3 !!!
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