19 April 2013-One foot in front of the other to keep moving...

Tired this morning but fought through it and got to the gym. Found the inner anger and channeled it for a solid Standing OH Press session. building the Upper back and shoulders with some good ole barbell work. But first i had to hit the Rev Hypers because Deadlifting tightened everything up. The hip rotating from swimming yesterday helped but still a little residual stiffness to be worked out this morning while warming up.

My Trg /recovery log, now for learning about Science stuff!

0550 hrs

Warm Up:

Red band Pull-A-parts 3 x 20

Black Band Face Pulls 3 x 30

Rev Hyper 3 x 20 

Head Harness (done through out the session -205 reps)

25 lbs x 45, 30, 30, 30, 35, 35

OH Press

2 x 10 x Bar

1 x 5 x 60

1 x 5 x 75

2 x 3 x 95

1 x 5 x 110

1 x 10 x 125

1 x 15 x bar

Seated Calf Raises 3 x 15 x 75

Banded Incline Push Ups (Red Band - 205 reps) 

15, 15, 20, 20, 20, 25, 20, 20, 20, 15, 15

I switched up my banded Tricep work today by simply doing banded push ups on a Oly bar in the rack. It was to just alter the stimulus a little bit. I have also found in the past doing these after my OH Press actually helped increase my OH Press. So this was it for the morning session. I had another time slot for trg offered by work so i decided to make good use of it. 

"Make sure to Pee Clear by Noon everyday" -H. Selkow

1300 hrs

So back in the gym right after lunch. I was feeling sleeping going into this session but once i got started i was pretty fired up. This was an extra session. So what do you do during extra sessions? You FREAKING DO NECK WORK!

GHR 3 x 10
Horizontal Rows 5 x 15 x 70
Side bends 3 x 10
Trap Machine Shrugs 
2 x 20 x 45 lbs + Orange mini bands doubled
3 x 20 x 75 lbs + Orange mini bands doubled

The Bands? Just to change things up for today. No super secret reason, just to add a little more weight at the very top. From here i moved into the field house for some recovery work /more neck work /rehab the knee.

Sled Drags (Supersetted 20 m there and 20 m back)
Face Pulls /Back Wards Walking drag (hands high at face, arms in flexion) 
1 x 20 m x 80
1 x 20 m x 105 lbs
4 x 20 m x  113 lbs (i switched plates with guys that were Deadlifting)

So what it is totally clear. What i did for Face Pulls i did on the way back with the backwards walking drag. The Face Pulls i tried to keep as explosive as possible. i stretched all this out to just over an hour. Chatted with some dudes that were Deadlifting a LOT more than most of the young university guys in my gym. Then i found out after they are two of the douchers who routinely leave all their shit loaded and go home. Ah well they seemed decent enough, i will just have to teach them the error of their messy ways in the gym.

Keep Moving Forward, Keep Getting Strong(er)