Good Friday training session, OHP, squats, BP

Nine days in a row of staying on my eating plan.  Tomorrow is a family dinner, combination Easter supper and Vivian's mother's birthday.  So, there will be foods I normally wouldn't eat but after 9 days I'm due for a little reality so it'll be a good day to reset things and start the process again.  The past 9 days have gotten rid of the bloat and I feel a bit weaker but that's all in my head and I expect things to get back to normal after a week or so.

My third session of the week is usually overhead press and then reduced volume and intensity squats and bench presses.  I decided that I'll start bumping up the volume and intensity since my shoulders seem to be tolerating the workloads so far.

I trained overhead presses to 6 sets of 3 with 185.  These felt heavy and the sets that didn't feel heavy still felt difficult.  Lifting things overhead is definitely not a movement pattern that I can do with efficiency yet.  Every rep, whether feeling light or heavy is a full body stress.  My goal is to eventually do 8 sets of 3 in the same time it took me to do 6 sets.

Paused squats felt pretty good especially given the soreness in my hamstrings and upper back from the barbell rows and snatch grip SLDL's two days ago.  I video'd set 2 of 6 to check my form and I'm still folding up too much in the hole for my liking.  I'm staying on my heels better and getting my knees out but I need to learn to keep the stress on my glutes longer to take advantage of them on the way up.

315x3 pause squats, better but still not where I want them to be

Went heavier on bench presses since my shoulders seem to be back to as normal as they've ever felt.  Got through 5 sets of 3 with 275, all reps paused before I started running out of time (gym closed early due to Good Friday).  Finished up with some pull-ups just to stretch things out after all the pushing movements.

Overhead Press:  45x10, 95x10, 135x5, 185x3x6 sets

Pause Squats:  135x10, 225x5, 275x3, 315x3x6 sets

Bench Press:  all reps paused, 135x10, 185x5, 225x3, 275x3x5 sets

Pull-ups: 6, 5, 5

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