2/12/2013

Today was a good day.

Lunch:
Pushup/Pistol/Chin - 20/10/1, 15/4/1, 10/5/1
Birddog/Plank/Vacuum - 10/10/1 didn't eat breakfast today and it hurt so I went and got lunch

Evening:

Warmup

Squat -
5x 45, 45, 45, 45, 45, 95, 95, 95, 135, 185, 225
3x 275
1x 315, 330, 345, 355, 355
Today's 355s were technically satisfying. This is my new goal weight for each day. I guess 345 is my daily minimum, but at this point I've found that I can almost always hit my goal weight, so that's basically a daily minimum in itself. I think I'm developing a better intuition for this.

Bench -
5x 45, 45, 45, 45, 45, 95, 95, 95, 135
3x 155
1x 175, 175, 195, 190
First 175 had a shitty handoff (or something - I know I got a shitty handoff at some point). Right side was giving out a bit at 195 so I took it down. I think this was a tricep issue but I'm not sure.

Pulldowns -
10x 65, 65, 65
Probably going to remove the chins from lunch and figure out something else to put there.

GHR -
10x Straight, Straight, Straight
Really focusing on driving my hips through and keeping them there. Looks like I'm not advancing for a bit - the last set got fairly bad.
Fortunately, REALLY driving my hips through and keeping my core braced seems to remove any need for me to keep my chin tucked, so I'm no longer in cervical hyperflexion while doing this.

Cuban Rotation/Band External Rotation/Band Pullapart/Band "Press" - 7.5s/Red/Red/Red
Removing the dislocates from this, probably - going to ask Han tomorrow.