[quote]XArena wrote:
What do you mean by that? Like put me back to the corner and try to push the walls with my arms the same way as in the video with the band?[/quote]
Yep! Exactly.
Power cleans aren’t gonna hurt your recovery. If you’re worried about it just eat and sleep more. 
Why would you increase your power clean only 5 pounds in 4 weeks, when you could increase it say 15 pounds in the same amount of time?
[quote]hastalles wrote:
[quote]XArena wrote:
What do you mean by that? Like put me back to the corner and try to push the walls with my arms the same way as in the video with the band?[/quote]
Yep! Exactly.
Power cleans aren’t gonna hurt your recovery. If you’re worried about it just eat and sleep more. Why would you increase your power clean only 5 pounds in 4 weeks, when you could increase it say 15 pounds in the same amount of time?[/quote]
I’m using the power clean as a speed movement instead of saw Box Squats, that’s why. Idk, it seemed like a good idea in my head LOL.
Did a quick, light back session, here it is:
Elbows Flared rows: 20x3x12
Burnout Pullups and Chinups
Just something quick.
Did some work to fix my winged scapula
Superset:
Pushup plus * (What I call) Serratus Rows: 3x20
Superset:
Pullup Shrug Pushup plus: 3x15
Had to do a quick workout because I have a law essay to write and have to help my dad renovating a house. Here’s what I did:
Squat: worked up to 255x3
RDl: 165x3x10
Leg raises: 4x16
Gripper: 100x3x22 (Did this on the way home because of time)
Foamrolled hammies and did some t spine stuff when I got home, after work and my essay, I’ll do some stuff to fix my scapula.
pushup plus: 40 reps
Had a great PR filled workout Here it is:
OH Press: 45x7, 65x4, 95x3x7
Pullups: 3x10
DB Bench: 45x3x11
External Rotations: 10x3x7
for some reason my DB bench is so weak… Not sure why… Maybe I just gotta get use to dumbbells again, this is my second workout dumbbell benching so yeah.
pushup plus and serratus rows: 1x30
pushup plus: 1x30
Tspine mobility stuff
serratus row: 40x1x60 second hold in the retracted posision
foot elevated pushup plus: 1x20
Squat: 150x8x2
RDL: 165x3x12
Plank: 3x70sec
Legpress: 4 platesx3x15
Gunna do my grip work later, had to rush only had 45 minutes and can’t do the gripper atm
Gripper: 100x3x23
Incline Pushup plus: 60 reps
Had an okay workout:
Bench: Got 200 for 1 rep, not sure if my spotter touched the bar, he swears he didn’t so yeah.
DB Row: 55x5x12
OH Tricep Extensions: 20x3x10
External Rotations: 10x3x8
Had to workout during my lunch so did all of it in like 30-40 minutes.
CLOSED MY 150 POUND GRIPPER FOR A TRIPLE WITH EACH HAND!! TYPE TO START USING IT MORE!!!
went and ordered the CoC #2,2.5 and 3. My goal is to crush the 3 by summer. also bought a pretty light resistance band, so I can do some small recovery workouts @ home and stuff
Had an okay workout
Squat: 260x2
RDL: 165x3x13
Leg Raises: 4x17
Leg Press: 4platesx17
Next ME lower gunna do deficit deads
[quote]XArena wrote:
went and ordered the CoC #2,2.5 and 3. My goal is to crush the 3 by summer. also bought a pretty light resistance band, so I can do some small recovery workouts @ home and stuff[/quote]
damn you close that #3 and you might as well go into arm wrestling
[quote]fr0IVIan wrote:
[quote]XArena wrote:
went and ordered the CoC #2,2.5 and 3. My goal is to crush the 3 by summer. also bought a pretty light resistance band, so I can do some small recovery workouts @ home and stuff[/quote]
damn you close that #3 and you might as well go into arm wrestling[/quote]
LOL. I’m 100% sure I’ll close it, hopefully by summer, latest by winter, but arm wrestling was never for me 
btw are you seeing any improvement in your scapula winging?
[quote]fr0IVIan wrote:
btw are you seeing any improvement in your scapula winging?[/quote]
I saw major improvements, my scapula doesn’t stick out now, i can lay down and sit down on hard things withou
My scapula rubbing anything so i stopped direct work to it, im just making sure i do rows and chinups with my shoulder blades apart then pulling them together and squeezing