13 Dec 2013 - two sessions. one morning.

0630 hrs

I really was on track to be at the gym early. Then mother nature called. Then one of the dogs got up. before i knew it an hr had passed. so i was a wee bit delayed. But the focus was only going to be Deadlifts anyhow. I got the required work completed and then went to work.
Deadlifts
1 x 5 x 135
1 x 5 x 165
1 x 3 x 205
1 x 3 x 235
1 x 3 x 265
1 x 3 x 295

..And that was it for the morning session. I will be happy to spend some actual time deadlifting next week. These felt solid but the 295 felt heavier than it should have. I reset after every rep to try and fix it.
I have a EFS Texas Power Bar in my basement now. Plates to be bought shortly. So hopefully i can get some decent video for critiquing to figure out where the issue is with my Deadlift form. It might just be my hip adjusting as it opens back up but i don't like excuses.

1050 hrs
Session number 2 for the day and the actual lifting that is supposed to be happening on a Friday. I watched another Awesome video from J.L. Holdsworth, Owner of The Spot Athletics. It was about shoulder integrity. Anyhow he gave me some new ideas for shoulder warm ups with the bands.

Touchdown Poses 2 x 21 x Orange EFS Mini band
Modified Scare Crows 2 x 11 x Orange EFS Mini Band
Band Pull-A-Parts 1 x 31
OH Press
2 x 11 x bar
1 x 5 x 55
1 x 5 x 65
1 x 3 x 80
1 x 3 x 90
1 x 3 x 105
1 x 6 x 115
4 x 9 x 90
Banded Incline Push ups 3 x 11 x 2Orange EFS Mini Bands
Shoulders were tight and tired going into this so I did not push too hard but got the work done. Things are starting to very solid. Now i just need to feel strong doing these again. Finished up with some banded Push Ups for lock out of all my pressing Movements.

This definitely applied to my training this week. 

So the week of maintenance is over. SilverBack Saturday tomorrow. I will be at my parents for Squats on Sunday so i will be training at my original gym, that is always exciting. I will be able to take my time and do some longer training sessions for the next 3 weeks. i will be bringing Ruck sessions back as well as Prowler work, sprint /Tempo work. I don't relax on holidays i ramp things up.

Keep moving Forward, keep getting Strong(er)