Speed & more

Ok, getting strong as I mentioned is no joke. The commitment and workloads are BIG and require a serious focus and energy. There is little playing around and the idea of I think today I will do this. As the weeks grow, my strength and work capacity grow and thus workloads I can handle I am realizing that I need to mix things up.

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

Todays work

Speed Military Press 
24kg + mini purple band
8 triples/side

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

Clean Squats
32/3/3
40/3/3
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!

JM Press
115/8x2

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.