Sledge and tire: 10 rounds with 20lbs hammer
^^ My next possible purchase a front squat harness. I think front squats are great but due to mobility and structure reasons its pretty damn difficult for me to do them. The basic problem is being able to keep the bar in the proper position.
If my squat didnāt suck so bad I would seriously consider a front squat harness. I know GV likes his and I have a top squat and it is a shoulder saver for squats and good mornings.
[quote]DBasler wrote:
If my squat didnāt suck so bad I would seriously consider a front squat harness. I know GV likes his and I have a top squat and it is a shoulder saver for squats and good mornings.[/quote]
If I do break down it wount be for a few weeks before I get one.
Deadlifts: 5 x 3 @80%
Lunges: 5 x 10 x swā¦ FYI 10 reps each leg
GHR: 5 x 10 ā¦getting stronger on these. Rate im going I should be able to add some resistance to them
Bench sit ups: 5 x 10 x sw
On deadlifts Im just staying with the same weight at this point to work on form and trying to be explosive.
Hanging out with one of The O35 crew for lunch.
two 35 minute treadmill sessionsā¦ one morning one evening
Bench: Bunch of warm up sets
155 x 5
195 x 4
235 x 3
275 x 2 ā¦ right shoulder felt wrong slight discomfort in the rear.
315 x 1ā¦ Hmm a little more off
275 x 12ā¦ left a few in the tank
50% set 275 x 4ā¦right shoulder was telling me back it off you SOB
Bent rows: 5 x 10 X sw
Seat BTNP: Hell no skipped themā¦ wasnt going to risk it.
Curls: 5 x 10 x Sw
treadmill 35 minutes.
More or less did a retreatā¦ oh well. Think next week i will bring the grip in and close grip for awhile just to give my shoulders a break from the grip im currently using. Well i can tell my strength is dropping slightly as i adjust to the conditioning work and the drop in calories.
I never was much good at BTNP though I know lots of throwers swear by them. Lot of room for injury there.
[quote]hel320 wrote:
I never was much good at BTNP though I know lots of throwers swear by them. Lot of room for injury there.[/quote]
Luckily , i believe I have the proper shoulder joint structure to do them without injury. I find they work my shoulders better then regular OHP plus they help with shoulder mobility.
Hope your shoulder responds well to the narrow grip pressing. Glad you knew when it was time to retreat.
[quote]NHLFTR wrote:
Hope your shoulder responds well to the narrow grip pressing. Glad you knew when it was time to retreat.[/quote]
Yeah i guess im getting wiser in my old age 
No reason at this point too be stupid and NOT listen to what my body is telling me. Besides I still plan on focusing on conditioning for another 8 weeks at this point.
10 rounds with 20lbs sledge
Jesus it was hot todayā¦Heat index over 100 degrees made for a crap time at work and in the garage.
Squat: worked up to 85% x 1
5 x 5 x 60%
Stiff legs: 5 x 10 x SW
Heat was wearing me down cut it short.
Prehab
Shoulder Horn : 2 x 20 x light band
Yeah think i might be paying for slacking on the prehab stuff.
Treadmill: 35 minutes
How fast do you swing the 20 lbs sledge? Thatās a monster. It was only 90 degrees in my garage for lifting tonight because we had rains that cooled things off today so I can understand the oppression of the 100 degrees you had to deal with the other night. Before hot yoga was a thing gorillas were doing hot lifting in garages for ages.
[quote]gorillavanilla wrote:
How fast do you swing the 20 lbs sledge? Thatās a monster. It was only 90 degrees in my garage for lifting tonight because we had rains that cooled things off today so I can understand the oppression of the 100 degrees you had to deal with the other night. Before hot yoga was a thing gorillas were doing hot lifting in garages for ages.[/quote]
As fast as possibleā¦
Yeah the heat kinda suckedā¦actually the cold bugs me more.
Morning: 35 minute walk on treadmill fasted
Late afternoon:
stretching and mobility stuff for IT band
External rotation work shoulders
35minutes walk treadmill
Close grip Bench: 2 x 40 x bar
135 x5
170 x 4
205 x 3
255 x 2
290 x 1
260 x 14
260 x 5ā¦ crap was aiming for 7 petered out
Well Close grip felt better on the right shoulderā¦ so its a given i will keep using it for awhile.
Pulldowns: 5 x 10 x Sw
seated BTNP: 5 x 10 x SW
Arm curls: 5 X 10 X W.G.A.F
Treadmill: walk 37 minutes
Thats all she wrote.