Wednesday, October 31, 2012
HRV: 90 (+11/green)-taken seated
A. Push Press: 5x2-3 @ 21x1; rest 3min (205,215,225,235,240)
B1. Wtd. Dips: 6,6,4,2 @ 20x1; rest 90sec (70,80,90,123)
B2. 30 Deg. Incline Powell Raises: 4x6-8/arm @ 3010; rest 90sec (15,15,15,20)
C. CGBP: 3xAMRAP @ 175lbs. @ 50x0; rest 60sec (7,4,3)
D. Single Arm Scap Retractions: 2x2-3 w/ 3sec hold; rest 45sec b/t arms (complete-thumb around bar)
Notes: I have been dealing with a cold for the last few days and when I woke up this morning the worst had passed and I felt well rested and in good spirits when I woke up. Over the last few mornings, my HR has been jacked when taking my HRV. I don't know if this was from the Nyquil/pseudoephedrine I was taking before bed to deal with cold symptoms, or from the cold itself, or from a mixture of the two. Regardless, I think I am now completely sold on HRV. If it can predict when I am getting run down and a cold might be coming, that gives me time to get ahead of the cold and take precautions to get through it as quickly as possible. Not training yesterday when my HRV was red was probably a good idea in retrospect.
Push presses felt good today. I was focusing on setting the shoulder in external rotation and really exploding through the hips. Found that I really didn't have any anterior shoulder pain during this movement, which sometimes does flare up. For the dips, I felt comfortable this week with shoulder positioning, so I went after some bigger weights. No real struggle here, would go heavier next time, although I would rather be able to keep perfect form with heavier weight, rather than let the elbows flare out and cause anterior shoulder pain.
Went a little heavier this week with the powell raises as I felt more comfortable using the scapula. The last set was tough, but I felt the burn in the right places. CGBP was brutal again but I was able to get a higher total than last week. Scap retractions felt better than last week with the externally rotated shoulder postion. Felt better stability in the joint during contraction. Was able to throw the thumb over the bar without any biceps tendon pain.