I will discuss with Rif going to a 4 day program rather than 3. I need some more accessory and assistance work and I have a few different goal movements including the KB Military Press, Pistol and Pull-up. I feel 2 strength i.e. max effort days and 2 speed days will be key. This means I may have to arrive earlier on Satruday and do some work before the fellas. More to come
Speed Military Press
24kg + mini purple band
I felt a bit slower today than I should be, you be the judge. Strength was not the issue but I did not get the rest I need.
Pullups Chest to Bar Dead Hang
8 x 5
Ok, this is better. My shoulder and forearms are health again and my work capacity increasing therefore I can handle the work. The higher reps with dead hang chest to bar made the later sets harder but I did the work and I am getting stronger. I am happy and feel good moving forward. The speed of the pull was really good and I hit my head more than a few times on the ceiling....it serves as a good mark
48/3/3 x2 PR
Yes! A solid PR and a first. I have never done this combo let alone for reps. I was pretty pooped at this point as this was the last of my movements. Very pleased and this was awesome and tough!
I like this but not sure if I am doing it correctly. I took this video for Rifs critique. Because of this I switched to close grip bench. It felt good and did target the triceps well. The ground is a little uneven so I was thrown off a bit but all in all no issues weight wise, etc.
Close Grip Bench Press
205/8 (index finger on knurling)
205/5x2 (narrow with pinky on knurling)
I cannot even remember the last time I did this move or even barbell bench press. So it felt good. Weight was not significant. I did 2 different hand positions. The video shows the wide version which was far easier rep wise. Narrowing grip with pinky on knurling made this more challenging and I adjusted the reps down. I really like the close grip BP.
All in all a great day. I have some more work to do later today including some rotators and stretching work, I will not bore with the details but do want to emphasis these are as important as anything in an effort to stay health.