Monday, November 17, 2014

Barbell Military press, double pr,36 kg belt squat, 24 kg farmers walks , rear delts

 Recovered well from the weekend's training, slept well and the shoulder was in the right part of the socket for a change. Had a more than decent 30 minute stretchout as well.
Glenn was out of town for work so it was solo.
Very cold in the gym so warmed up with 3 sets of two hand sets with 16 kg for 20 reps. This never fails to get me warm no matter how cold it is.
Alternated each set of swings with a set of 10 rep stick presses.

Barbell press
45 lbs x 8 x 2
55 lbs x 8
65 lbs x 7 x 2 ( first set flat footed, then put on Oly shoes. Left them on :)
75 lbs x 5
85 lbs x 5
95 lbs x 3 PR
100 x 2 PR!
80 lbs x 5
70 lbs x 7

9 sets of presses. this worked we good. The first rep was not easy but it was much better after this. Not having an eccentric contraction to set up the groove is always tough. Come to think of it, the 85 for 5 is a pr also.
these weren't the prettiest reps but they were all locked out and strictly started. Very happy with this although truth be told, the lighter weights didn't feel much better than the heavier ones :)

Belt squat
36 kg x 15 x 3
          x 20

these were strong.

Farmers walks
double 24's x 100 feet x 4 laps

these were TOUGH. great though and an excellent stretchout for the traps as well

Band rear delts
3 x 15 red

didn't feel more pushups were right so I did these. overall easy day

Wedneday up to sevens on snatch vo 2 and I will try it with my Oly shoes here too.


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