Cycle 3 W4D1 - Deload

A. Strict Press; work to a tough double for the day; rest as needed

Hit 85-95-100; failed 2nd rep @ 105. Would have loved that 2nd rep @ 105 but the first one was a pretty tough fight anyway. Considering its only the 2nd time I've hit 105 at all, not a bad result.

B1. KB/DB push Press right arm w/44lb KB; amrap 20s; rest 30s

B2. Strict Pull Ups *Chest to bar if possible - chin over bar if not*; amrap 40s; rest 40s

B3. KB/DB Push press left arm w/44lb KB; amrap in 20s; rest 1:40s x 3 sets

Results: 1) 15/16/16, 2) 16/14/16, 3) 16/13/16. Fell off on the C2B reps each set for sure, but I feel pretty good about those results. 40 seconds felt like both a long time and a very short time, ha. Once I got past the 25s mark, reps slowed down a lot. Actually followed directions and did right side first on the PP, these felt harder today than in past weeks but I'm chalking that up to the cumulative fatigue of peak week.

C. 5 Strict HSPU for time

Rest 90s x 3 sets

Results: 1) 0:21, unbroken; 2) 0:24, unbroken; 3) 0:39, 3-2. I tried to incorporate some of your tips. First, moved my hands in a bit; I tried moving them even further in but got buried...will try to gradually work them a little closer as it did seem to help with tip #2 (pushing elbows forward+out, rather than straight out). I did confirm placement is within the usual CF standards. Also focused on trying to keep the hollow position, but I def rely on arching when the reps get tough. Three videos: 1) warmup set (https://www.youtube.com/watch?v=VhbPF-uVuMM), 2) working set #1 (https://www.youtube.com/watch?v=Yu-KoPzmFZQ), and 3) working set #2 (https://www.youtube.com/watch?v=CsyMvPNLJ_A). I filmed some from the side and one from the same angle as last time. Let me know if there's a different view that you want. Work in progress for sure, but I'll keep working those adjustments and see if I can get a little faster turnaround too. 

D. Incline Powell Raise; 8 reps @20x1; rest 30s btw arms x 3 sets

E. External rotation - LIGHT - 8 reps each arm @20x1; rest 30s btw arms x 3 sets - want to rehab your shoulder still but don't push it on this exercise PARTICULARLY

Both done, same as previous weeks.

OVERALL: The fatigue is real, ha :) But happy with this day. I feel better about the HSPUs having some guidance of ways to work on them and things to address, makes me feel like there's hope!