Test week day 3

Last two days I foam rolled and stretch for active recovery. I also had some school work to turn in right before spring break starts. I've been looking forward to today since saturday. 

I was on a time table today so I had to cut out a couple assistance exercises. Gets ups with bar bell, shoulders elevated glute bridges, Sl Rdl, for this I wanted to weight till saturday to test this lift, Ill be fresher.

Foam Rolling
Stretch
Movement prep

Hang Cleans. 95x 5 135x 5 145x 5 - I just wanted to stay in touch with the movement. I will try and find a 3 rep max on Saturday. Ill be at OPTI with Olympic plates and barbells, so I won't have to worry about dropping the plates.

RDL- 145 x 5 225 x 5 315 x 3 405 x 1 425 x 1 455 - miss 445 x 1

a1. HSPU - Against a wall 6 Full range of motion 3 x 3
a2 Suit Case Carries 50 40yard x 2 each side 55 40 yards x 1 each side

Push Up 45lbs 15 12

Ring Chin ups 7 8


RDLs felt real good today. I had wanted to get 450 for the day and excusing 5 pounds I go it. This is a 20 pound increase since I tested back in July. I think for some reason mentally I was intimidated with 455 and it didn't come off the ground. I moved the weight down to 445. This time I decided to not take to long thinking about it at the bar and just go and lift the fucking thing. It was much easier than I thought. I wanted to try 455 today but after seeing the video of 445 I decided to call it. No point int getting an extra 10 pounds if it won't be pretty. I let my shoulder blades protract a little more than I wanted as well as not keeping the best low spine. This is the first time seeing my RDL from the rears like that. So I figured I'm fatigued and it would likely get worse with 455.






HSPU felt great slow and controlled. That was my frist time doing ROM in a long time. I'm really working on not using the wall and lots of lat activation. Coming along nicely.  No ESD today, will do tomorrow.