Hang Power Clean
Behind head tricep extensions
Single arm cable flies
Uphill walk on treadmill - 20min @ 12.5%, 5 km/h
I was feeling tired by yesterday's 14 hours of work, and today' stresses over some manufacturing dept whims; it also took a while to have the rack to myself, but I managed to squat well.
SQUAT with suit and wraps
firstname.lastname@example.org - added belt
185x1@8 - added Centurion straps down and loose wraps
email@example.com - straps up
220x1@9 - tight wraps - nice, but I should be faster in the transition out of the hole
On rep sets, the bar tends to slide down my back and load my elbows and wrists a tad too much.
BENCH - didn't have the bands with me, so I opted for some 6cm board work to overload the lockout a bit
100x7@8 - added 6cm board
CLOSE GRIP - used a closer grip than usual (index on smooth) and stayed light, as left shoulder was complaining
Tricep cable push downs
Got in the gym way too late, and pretty mashed up from work.
BENCH - shirted
60x5 - when 60 kilos feel heavy, you know it won't be a great night
130x2 - added S-katana, down to about 6 or 8cm from chest
150x1 - down to 4-5 cm
firstname.lastname@example.org - this took forever to touch, but went up easy
160x1@9 - tried it again, got it down a bit quicker, but the press wasn't as easy
130x1@9 - off the shirt, on the Ram
160x1 - added TRX suit straps down
180x1@8 - straps up, belt
200x0 - tried a closer stance, closer grip position...got stuck just above the knees
email@example.com - snappy - so, wide stance/wide grip is the way to go.
150x5@9 - straps down, 10 secs hold on last rep
No time for anything else, I'll make up for it tomorrow
SQUAT with wraps
130x2 - added belt
150x2@8 - added loose wraps
170x2@8 - tight wraps
firstname.lastname@example.org - ties PR
email@example.com - had to unrack these twice, cause we'd forgot 1 clip and the weights on my right side started to slide off the bar.
I didn't like my form on these, as I showed a tendency to break the ascent in 2 phases, and lean forward too much.
BENCH - 2ct pause
122x0 - epic fail - I knew this'd be hard, but failing them?!?
firstname.lastname@example.org - low back was shot