Wednesday, June 22, 2022

155 -185-155 x 3 ladder,24 kg swings, floor pushups

 This went perfectly. Every  rep of every set was exactly how ! wanted it to be: hips in front of bar, tight glutes then drive the head to initiate the press/launch and keep the glutes to lockout!

They all went great. No worry about spotting the x and staying on the x. drive my head which further drives my hips and I'm UNDER the bar the whole way.

Went back to my adidas 1/2 heels which felt great from the get. Lower heel equals more glutes and less leg which also made it easier to keep my knees locked!

It basically comes down  to this

SET THE  HIPS

DRIVE THE HEAD

Standing Incline

135 x 3
155 x 3
165 x 3
175 x 3
180 x 3
185 x 3
180 x 3
175 x 3
165 x 3
155 x 3

BTW I LOVE this full pyramid approach. A very  nice combination of intensity and volume




Could not be happier with everything. The simplicity, the setup, the stability and timing. I know this is the best this can get. And now, with the head drive being the way to 'pull the trigger' all the parts are in place

24 kg swings 5 x 8/8

floor pushups
2 x 45


BW 173.4
BF13.1

1 comment:

AL said...

You never mention “Rifga here. Still do it?

155-190 x 3 full pyramid, 24 kg swings, floor pushups

 Perfect day. Every rep of ( virtually) every set was spot on- the second rep of the PR 190 x 3 set didn't touch my neck and was  a bit ...