A. Strict Press; 4-6 Reps; rest 2:30 x 5 sets
Done @ 80-85-90-95-100. 6 reps for first 4 sets, 4 reps @ 100 - very, very happy with that. Almost had a 5th rep. All sets felt strong.
B1. Strict Pull Ups; 6-8 reps; rest 15s
B2. Strict HSPU; 2 reps; rest 15s
B3. Upright ring hold *hold yourself at the top of a ring dip*; 25s; rest 2 minutes x 5 sets
Done, 8 pullups each set. Video mashup of HSPUs from each set: https://www.youtube.com/watch?v=pQrFDqxBZFo. First set they felt grindy. Before the second set, I told myself to get aggressive with them and they felt WAY better from then on. I feel like my core was more locked in after that first set? At least in this training cycle, day 1 seems to be a good day for these.
C1. DB Pull overs; 12 reps; Rest 30s
C2. Reverse flies; 12 reps; rest 30s
C3. Ring Rows; 12 reps; rest 2 minutes x 5 sets
Done, pullovers @ 30lb, reverse flies @ 12lb for all sets - focused on squeezing between shoulder blades and solid ROM.
OVERALL: Happy with strict press and HSPUs today. Shoulders felt strong and efficient.
I want to start by saying HSPU positioning looks VERY much improved. Great job on making those changes. Also 100 x 4 is fantastic - definitely still getting stronger upper body wise.
ReplyDeleteFirst set looks like your midline deflated / relaxed vs staying tight. Subsequent sets midline stayed tight which i think helped - every set after the first one looked GREAT.
Thanks! I agree these looks overall better than they used to. I'll definitely keep focusing on my core and positioning. Excited to take this good result and carry into later in the week!
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