Monday, August 01, 2022

215 press 220 miss x 2, 205 x 1 x 3, db triceps ext, side raises rear delts

 Slept poorly last night ( dogS!) and trained solo so all things considered it wasn't bad. Brain fatigue created all the mistakes ( too tired to think?) but overall technique was decent and the 215 was perhaps the best I've ever done it

The 220 misses and the subsequent 205 misses were caused by  pressing from the hands not the hips but that was the only  real technique flaw. Stronger than expected.
They KEY  POINTS

1) setup with hips in front of bar spotting the X

2) Unrack and hold tension in legs, staying on X

3) drive into the leg/hip tension STAY ON X

Press

 65 85 95 x2
135 x 2
155 x 1
175 x 1
195 x 1 good!


205 x 1 also good
215 x 1 very very good after a bad miss!  great lockout ,finally
220 x X x 2

205 x 1
       x miss
       x 1
       x miss
       x 1!!


rolling db ext
20 x 10
25 x 10
     x 8
20 x 8

these felt great but didn't want to overdo it. No one to place sandbag for pushups so this was a good time to experiment. my favorite triceps move

side raise and rear delts 3 x 8/8 with 20s

BW 173.8
BF 13.5

tired but not unhappy



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