Day 6 Week 2
Warmup- dumbbell circles, rear flies, etc.
Press
Bar x 5, (95 x 3, 115 x 3) x 4 sets
Snatch Grip DL
155 x 5
235 x 5 x 5 sets
Press (w/pauses)
105 x 3 x 5 sets (pause @forehead, lockout, lower to forehead, lockout, then lower to chest+1 full rep)
Low Body Mobility/Balance drills
Pistol to box, side lunges, single leg RDL
Close Grip Bench press
135 x 8 x 3 sets
Pulldowns, D-Bell Curls, Rear Delt Flies, Chest Flies w K.B., stretching, arm circles, delt work with light K.B.
Stretch
Saturday session. late and no one really about. Everyone has social plans but not I. I lift in solitude, maybe too much I lift. But it has taken a higher place in my life. I have no wife, kids, girlfriend or close friends I spend much time with. Work is social, gym is my time.
Press for volume today. Nearing 50 TBL. I haven't found the volume/frequency/intensity detract. My physique is becoming quite developed combined with my I.F. and HF training schedule. I doubt there is a better way to train for me right now. But then again, aside from work and taking care of home, lifting is where my energy has been channeled. Sometimes I wonder if my solitary nature has been a detriment or salvation to myself. If I had a family, kids, close friends, I wouldn't be able to train like I do. I suppose that's my trade.
Waved the weight. Looking to get more reps at lower intensity. Groove wasn't the tightest, as I used the rack not the clean. Had trouble figuring my rack position out. I notice by my video, my hips aren't driven forward enough and chest not opened up. This got better when I got to my second press exercise of the day.
Snatch Deads were murder. I am understanding why this movement has been described by Charles Poliquin as the deadlift from hell. Program calls for TnG but I cannot commit great reps with this. After using the high tension method for my first set, I felt roasted. Position at start demands very high mobility. The back arch is hard to maintain, the grip is constantly strained and the back has a lot to contend with. I did light pause on floor sets to alleviate all this. TnG doesn't seem to help with start position, as the bounce throws it all off. Good for hypertrophy. Glutes were getting work and after these, mobility for the sumo should be a breeze.
Second press to work on my weak spot, right at forehead. Found my torso and hip position improved. The lowering of the bar felt much better on these reps to. My shoulders found the proper groove and my chest opened up well for the final rep.
Some light movement for my legs to open hips and work on single leg discrepancies. CGBP for some tri's, and the usual light pump work.
Press set 115 (poor torso, upper back position and start) these looked better than they felt.
First SGDL set (grind style, very hard)
Later set SGDL (not touch and go, and a little rest between reps. better)
Press Sv