When I walked into the gym this morning, my coach said I’d be starting off with block pulls and push presses. Since front squats have been on the agenda for the past several Wednesdays and they’ve been feeling tough, I was so happy about the block pulls that I almost forgot what the push presses were and how much I do not like them. It wasn’t until I was tying my shoes that I finally realized that my coach had actually said push presses. <sigh> What doesn’t kill you makes you stronger, right?
1a. push press
45 lbs x 5, 55 x 6, 65 x 6, 75 x 5 PR?, 75 x 5, 75 x 5
I am reasonably confident that I hit a PR today. Last September I did two sets of 4 at 75 pounds. PRs are always a confidence boost, especially when doing an exercise that always seems to be a struggle.
35 lbs x 11 behind the neck presses
1b. block pulls
95 lbs x 8, 135 x 8, 165 x 8, 185 x 8, 195 x 8, 195 x 8
All of my sets were touch and go except for the final set. The first set at 195 found me moving my hips a bit more than normal, so my coach had me stop each rep for the final set. I think I did a better job keeping my hips from dropping on that final set.
2a. glute ham raises
x 11, x 12, x 10
2b. pull ups-wide, pronated grip
3 or 4 reps with just the small green band which wasn’t going to assist me enough to hit the target rep range, so added a blue band with the green and did another 8 reps for the first set
then x 9, x 9
2c. side laterals
10 lbs x 12, 15 lbs x 4 + 10 lbs x 8, 10 lbs x 11
Laterals are not a favourite, but using the 10 pound dumbbells seems to be okay. Sadly, the jump to the 15 pound dumbbells always seems to feel super heavy. The left shoulder had some clunking going on, so I was trying to minimize that by controlling my shoulder and arm positioning. The left shoulder also fatigued more quickly than the right, so my face would contort towards the end of each set in an effort to keep that left arm moving.