Tue 3/1/11 Overhead Day
Warmup - worked really well tonight, felt good afterwards. Lax Ball - 45 rolls on Pec (outer portion, sorta around arm pit), 45-90 rolls on delt-bi tie-in, 90 on middle delt (I think where the brachialis ties in or something?), 45 on rear delt, 30 on trap over scapula, 30 on rotator cuff(?) (over lower scapula); in between warmup sets, used a doubled mini band to statically traction my shoulder while stretching my neck, (static traction/stretch neck) 2x1 min
Mil Press - 85% of 205
barx10, 65x8, 95x6, 115x4, 135x2
belt, wrist wraps on
Lots of visualization here before the last set. Just picturing myself loosely putting on my belt, chalking my hands, putting wrist wraps on tight, cinching my belt and then losing myself in the set. Felt really good. Stopped myself at 8 since I was just all fired up and probably wouldn't have known when I had a rep or two left in the tank. Very happy since goal was 7.
Mil Press against Monster-Minis - 3x3
bar, 65, 95, 115 all for triples
added belt, wrist wraps
145 set and 1st 135 were done breathing out at the top, getting air then trying to come down fast and get outta the whole. Second 135 set was done on one breath. I liked this much better. All 3 top sets prob had more grinding and leaning back than I should allow myself, but still good. Very happy with this.
Legs hurt so freaking bad just bending over to get the DB. Stopped, did TKEs (50 for L knee, 25 for R; continuous tension, squeezing hard) and put on knee sleeves
100, 110 for singles, no belt. Was starting to fatigue fast, so figured I ought to get to the meat of it.
125x3 - was really pressing these out. Need more legs or something, happy tris can lockout 125, but it's not enough
130x miss, then a good triple
this was all I had. No way was I getting 135. Briefly considered taking 130 again, but didnt. Dont remember if there was a specific reason
170x5 (did I do 5 or 8?)
Weight and reps purposely mirrored the mil press to balance out overhead work. After leaving the gym thought about it and realized I didnt count any of the lockout work against bands, and I should probably have closer than a 2:1 ratio than a 1:1, since since the goal should prob be more like catching my back up than keeping it in balance
Cool down - repeated Lax ball work from warmup. Didnt feel great afterwards, but prob still a good idea
Really very happy with this training session