Wednesday, April 8, 2015

Training: 4/8/2015

A. Push Press + Jerk: 4-5 x 3+1; rest 2-3 min - 50-65% of jerk (175,185,195,205,205)
B. Clean Deadlift: 4-5 x 2 @4121, rest 3-4 mins - 80-85% effort (215,245,265,285)
C1 Single Arm 1/2 Kneeling Landmine Press: Incline Bench Press: 3 x 8-10 @3010, rest 90 sec - 45 deg. (40lbs.)
C2. Standing Single Arm Cable Rows: Pendlay Rows: 3 x 8-12 @3010, rest 90 sec (45lbs.)
D. Trap 3 work - your choice (complete)

Notes: Had some soft tissue work done before getting to the gym.  I did my normal activation work for my lower body, but instead of extensive stretching on my upper body, I did activation work instead including deep breathing practice into the balloon.  I am having a little trouble still with internal rotation of my shoulders overhead.  I just feel tight through my delt/biceps tendon but I am hoping this will improve in time.  OH work felt good though I know I was forcing the bar out a bit just by my need to overextend to keep in balance.  There is something going on with lack of activation through a certain area around my scap, just need to figure it out.  Kept deadlifts moderate today to work on perfect technique.  Focus was on actively sweeping the bar both on the concentric and eccentric to keep it close while allowing the shoulders to get over the bar.  I replaced the bench press and pendlay rows with landmine presses and cable rows as this will more easily allow me to practice the scapualar positioning that I otherwise wouldn't be able to master.  Focus on landmine press to allowing the scap to wrap and leaning through with a neutral spine and the focus on the rowing was wrapping the scap around the ribcage while not allowing for anterior tilt of the shoulder.  Finished off today with my PRI breathing and hip drills x 2sets.  Felt good today in training.  I know this is what is going to create the permanent change that I desire in my movements. 

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