2011-09-26 workout

Nothing like setting a personal record to start the week off on a good note. 🙂

“Week 3” 5/3/1

  • 5/3/1 – Press (working max: 120#)
    • 2x5x45 (warmup)
    • 1x5x50
    • 1x5x60
    • 1x3x75
    • 1x5x90 (work)
    • 1x3x105
    • 1x7x115 (PR)
  • Asst. #1 – Press
    • 5 x 10 x 60
  • Asst. #2 – Supinated grip pulldowns
    • 5 x 10 x 110
  • Metcon – jump rope
    • 1 Tabata set – all single hop

So I set another personal record on press: 1x7x115. Never put 115# over my head, let alone for 7 reps. Felt good. Have a lot on my mind that’s really distracting me, but I did my best to keep it out of my head while I lifted… I don’t want it to get in the way, nor ruin things and consume me. One thing that helped? By chance over the gym stereo came Pantera’s “Goddamn Electric”, which is a rather inspirational song for me in numerous ways… so it was kinda cosmicly fitting and helped me feel stronger than all.

Doing 60# on the assistance press was tough… with only 1 minute of rest between sets it really wore me out. I struggled to get the last couple reps of the last couple sets, maybe needing an extra second or two before pressing. But you pound out the reps and keep going. I should stick with 60 for next week (deload week), and after that probably bump to 65 for next cycle.

On the pulldowns I accidentally realized what my shoulder needs: it’s not so much grip width as it is elbow position. I took up the usual “just wider than shoulder width” grip and felt my shoulder be unhappy but noticed how my palms were “twisting” off the bar in the down position… I opted to bring my elbows in more, as if trying to touch them together tho of course not to that extent: just keep them from flaring out. Made all the difference in the world. So, I focused on that and it really helped my shoulder. I may start to fiddle with grip width again, but for now this is fine. I’ll stay at 110 and probably go 115 next cycle. It’s important to get that full range of motion and I can feel and see it paying off.

Remember how I said if you wanted to feel uncoordinated just jump rope? Geez… what’s my problem lately? I feel like I’ve regressed in this skill. Not sure what gives. But I realized if I keep fumbling too much just “hop in place”… skip the rope and just keep moving. It’s better than losing time/effort to untangling my feet from the rope. *sigh*

Overall, good workout. Thrilled with the personal record. And I must admit, I can’t wait until I’m pressing 135 overhead for reps. In theory, I could do it for 1-2 reps right now but not going to sweat that, I’ll work up to it. But I kinda think it’ll be neat to press 45’s above my head. 🙂 Yeah, there’s still ego here, I’m human. 😉

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