Thursday, April 16, 2015

Training: 4/15/2015

A. Push Press + Jerk: 5 x 3+1; rest 2-3 min - 60-65% of jerk (210lbs. x 5sets)
B. Cambered Bar Back Squat to parallel: 4-5 x 5 @5011, rest 2:30' (215x2,225x2,235)
C1. 1/2 Kneeling Single Arm Landmine Press: 3x10/arm @ 30x1; rest 90sec Incline Bench Press: 3 x 8-10 @3010, rest 90 sec - 45 deg. (40lbs.)
C2. Standing Single Arm Cable Rows: 3 x 8-12 @21x1, rest 90 sec Pendlay Rows: (49lbs.)
D. Trap 3 work - your choice Complete

Notes: A bit tired going into today's training session.  Had a hard time getting to sleep last night.  Need to be more diligent about getting to bed earlier (and eating earlier too).  Push presses felt pretty heavy, not able to generate the power that I want with my arms (maybe doing it correctly doesn't allow me to use my chest?).  Jerks felt pretty good though there is some kind of stiffness through the shoulder that is preventing me from getting it as far back as I want to with stability.  Almost feels like the delts.  Maybe capsule?  Back squats were tough in the beginning, but got easier as I went.  Cable row and presses went better than last week knowing the ROM and how to engage the scapula better.  Trap 3 work is getting better.  

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