RE: Monday and squatting and all that - thank you so much for the comments. It's not "new" information, but this time it clicked in a way that I think will help me mentally get in the groove with what we're doing. Ultimately, I need to stop comparing to previous training programs, results, etc and focus on how things are going now, each day and week. And remember that we're doing this because it's hard, my body does not want to get strong in that way easily and I need to keep working at it and acknowledge that it is just that, WORK. And re: the endurance activities...yeah, that's not exactly what I want to hear (I'm not just physically adapted for endurance, but also mentally thrive on it) but it makes sense and I need to be more mindful about doing things that are counter productive to my training and goals.
A. Push Press + Push Jerk; 2 + 3; rest 2:30 x 3 sets
Done @ 130-135-140. Failed last rep on 140 (couldn't get it locked out), reset (did not re-rack, just brought it back to my shoulders) and got the rep. 140 was tough but overall these felt good and happy with the weights.
B1. Close Grip Bench Press; 6 reps; rest 30s
B2. Pendlay Rows @40x1; 6 reps; rest 2:30 x 3 sets
Done @ 120 for CGBP and 125 for rows. Haven't done any bench in a while so wasn't sure about load but this seemed right on - 3rd set was challenging but not at risk of failure. Rows felt good, solid tempo.
C. Gymnastics complex: 2 Strict HSPU into 2 kipping HSPU into 10s Handstand hold; rest 90s x 3 sets **Be specific with subjective info on this**
Done. I brought my hand placement in a bit closer again and that felt really good. We have boxes drawn on the mats and before I was right at the edge of legal based on the box (palms fully in but fingers just outside); today my whole hand was within the box and even had a little extra space. Strict reps were all strong and quick (not as much pause at the top as I often have), kipping felt like flying after the strict and I think my positioning (hands, shoulders/elbows, and core) was better from the strict so the kipping were even that much easier, and holds were easy - focused on good hollow position and active shoulders during holds especially. 3rd set felt just as strong as the 1st.
5 Minute EMOM:
3 Hang Clean + Jerks @ 115lbs
2 Muscle Ups
Done, focused on pushing knees out on C+J (especially on the dip into the jerk). Felt good. Push jerk form is definitely improving.
D. Banded external rotation @30x1; 8 reps each arm; rest 30s btw arms
E. Banded face pulls @2222; 8-10 reps; rest 60s x 3 sets
Both done.
OVERALL: Good day. Really enjoyed the HS complex and I liked getting to bench again, which I weirdly (for someone not usually into "pure" strength moves) enjoy.
I know how much you love the endurance activities which is why I don't necessarily want to take them away from you but I just want you being mindful of them.
ReplyDeleteReally happy to hear about hand position on HSPU. I think stacking our shoulders a bit more via this position will definitely pay off in the long run when we get to density work as we approach open season. Glad these are feeling better and better!
For the PP + PJ it doesn't necessarily have to be 'tng' - definitely ok to rest on the shoulders when called for, esp if that's going to get you more weight on the lift.