0850 hrs
Banded Shoulder Series 13 reps each Exercise
Bench (DE w/ Orange Mini's)
2 x 5 x bar (no bands)
2 x 3 x Bar + EFS Orange mini
1 x 3 x 95 + EFS Orange Mini
1 x 3 x 105 + EFS Orange Mini
1 x 3 x 115 + EFS Orange Mini (bar speed slowed down so i called the increases there)
2 x 3 x 95 + EFS Orange Mini
Just wanted to mix it up a little this week before starting back on the normal Bench template. After two weeks off i figured this was a good time to add the bands and see what would happen. My Back activated nicely and things stayed even relatively easily. The idea was bar speed so the when it slowed at 115 lbs i called it and then a few more with the lesser weight but faster speed
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| I cannot begin to explain how accurate this is at my gym. |
Db Bench
1 x 13 x 30 lbs
1 x 13 x 40
1 x 13 x 50
1 x 13 x 60
1 x 11 /27 reps x 70 /35 lbs (drop set)
This was a nice surprise. i randomly picked 13 reps on the first set and stayed with it.Getting up to 70 lbs Db before i could not hit 13 reps felt great. Especially considering a month ago i could not hit the 60's for more than few reps before my left side shut down.
Face Pulls (w/EFS Strap) 3 x 15 x 70 lbs
My upper back needed a little blood flow as it was super stiff from the SSB work the day before.
Prowler
6 x 40 yds x 90 lbs
Back on the Harry Selkow Prowler program. I had a partner for these. I pushed down the track, he pushed back. My heavier body weight and strength paid off on the last 2 trips as although i was dying, my partner may have been praying for death as the Prowler Flu was kicking in. Session two will be Thursday.
31 Dec
0935 hrs
Finishing out the new year with some solid lifting and a little bit of heavier Prowler work.
Banded Shoulder Series (13 reps)
Banded Hip Series (21 reps)
Pull Ups 10 x 3
OH Press
1 x 11 x bar
1 x 9 x 65
1 x 5 x 85
1 x 3 x 95
1 x 3 x 105
1 x 1 x 135
1 x 1 x 145
Supersetted The OH Press with the Pull Ups. The pull ups i did to shake the rust off since i have not done them in a few weeks. I left my belt at home so i was looking to see where my shoulder strength is at. The 145 moved smooth but i could tell locking out anything more than that was not in the card deck on this day. The Pull ups felt solid and i will see how they go on Saturday when i do a little more volume.
Banded Push Ups
1 x 7 x EFS Black band
1 x 7 x EFS Black + Orange Mini band
1 x 7 x EFS Black + Red Band
1 x 7 x EFS Black + Red + Orange mini Band
1 x 7 x EFS Black band
Mtn Dog Row
1 x 7 x 70
2 x 5 x 70
These were done in between sets of banded Push ups. The Banded Push ups i will be doing more of because i do seem to get a nice carry over to my OH Presses from these. I am pretty sure it is the upper back tightness required as well as the Tricep work especially at lock out.
TKE's 1 x 21 x EFS Gray band
This was pretty much a Knee Warm up before Prowler pushing and to generally keep my VMO healthy.
Prowler
1 x 20 m x 40 kg
1 x 20 m x 80 kg
1 x 20 m x 120 Kg
1 x 20 m x 160 kg
Got a little inspiration the other day from watching a few different things so i simply wanted to do a little more Prowler work to finish out the new year without disrupting Coach Selkow's Program. This was short but heavy. The only breaks i took were to add plates for the most part. This time last year pushing this kind of weight made my right knee feel like it was on the edge. This day, not so much. There is more in the tank and i will find it over the coming weeks.
Happy New Year.
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| Keep Moving Forward, Keep getting Strong(er) |
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