Got to the Gym this morning and discovered that the field house was closed. Which meant in 1 hr the weight room and Cardio room was going to be overflowing with people like a horde of Zombies. So my plan was simple, get only the bare minimum completed today.
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| As i was leaving an hr later it really did look like this coming at me. Lol! |
Standing OH Press
2 x 10 x bar
1 x 5 x 55
1 x 5 x 70
1 x 3 x 80
1 x 3 x 95
1 x 3 x 110
1 x 9 x 125
3 x 10 x 70
Black Band Face Pulls 1 x 50
The Goal as stated last week is to work the weight up on this slowly. First so my leg can adjust to supporting the weight load and i can work my technique in solidly. Secondly so I can work the weight up and build myself back up in weight without beating the crap out of my shoulders in the short term. I still have several months before i will be back to a 50 /50 split between upper and lower training.
Superset
Clamshells 3 x 20
Seated Calf Raises 3 x 20-25 x 45
Superset
Standing Leg Curl
1 x 20 x 20
1 x 15 x 40
1 x 12 x 50
Single Leg Glute bridge 3 x 10
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| Vasily was a man who knew OH pressing in the Extreme! |
Bam! Done that is all she wrote. No fiddle tom foolery today. The weight felt light and very smooth. Still having to concentrate to keep my upper back tight and "organized" for the lack of a better word. Once my leg is ready i know the heavier weights will come. This is all super strict and i am working on the hip pop to get the bar moving as the weight gets heavier. 200lbs OH Press by Christmas 2013. Staying with the seated Calf raises for now as they seem to be working out a weird "weak spot" on the lateral side of my calf just at the insertion below the knee. A few more days and then i will work single leg standing calf raises back in.
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| SilverBack delivering Throat Punching? Death ensues!
Tomorrow is going to be interesting, combining Throat Punch Thursday with SilverBack Trg then finishing up the afternoon with Killer whale Awesomeness. Good thing i ate like it was my last meal every meal today. Lol.
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| Keep Moving Forward, Keep Getting Strong(er) |
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