Saturday, October 27, 2012
HRV: 100.8 (+3/green)
A. Push Press: 5x2-3 @ 21x2; rest 3min (195,205,220,230,235)
B1. Wtd. Bar Dips: 8,6,6,4 @ 20x1; rest 90sec (53,58,68,93)
B2. 30 Deg. Incline Powell Raises: 4x8-10 @ 3010; rest 90sec (12lbs.)
C. CGBP: 3xAMRAP @ 175lbs. @ 50x0; rest 60sec (7,3,2)
D. SA Scap Retractions: 2x2-3 @ 3 sec; rest 30sec b/t sides
Notes: Felt good going into today's workout. I am always pumped to hit some push presses. Really focused on keeping a solid midline throughout each rep and keeping my elbows inside. Same goes for the dips. Went a little lighter than usual to keep the elbows in and cultivate good technique. Kept it light on powell raises in order to emphasize scapular strengthening rather than using lats etc.. CGBP was brutal and I starting failing very quickly. Couldn't keep my thumb on the bar during the SA scap retractions because it put too much pressure on my biceps tendon.