PR in DB Press

Tuesdays Conditioning:

20/10 1 Arm Swings 10 sets 2 rounds. 16kg

I love using the lighter bells for these off day conditioning sessions. It keeps the load low but still allows for volume. I also can tweak my form with the 16kg than I can the heavier bells. Just enough weight where I can go all out and get some resistance back, but not enough to drain. I really focus on the appropriate tense and relaxation phases of the swing.

For Today:

I felt good for the first half of the work out, than I started to wear out. So I cut the volume a little today. Rest day tomorrow. My quads were sore from all the lunge matrix's for Rehab yesterday.

Foam Roller
Stretch
Movement Prep

Rehab:
Clams 2 x 10
Side Leg Lifts 2 x 10
Glute Bridge Marching 2 x 5/5
Load n Lifts 2 x 8

A1. Get Mills Barbell Bar x 1/5 45 x 1/5 55 x 1/5, 1/5

B1. OHP 55x5 65x3 75x3,3

B2. SL RDL Barbells Bar x 5 95 x 5 135 x5 145 x 5 - These are getting better. I notice significant improvement when I stick with one weight for several weeks to work out the form kinks.

B3. ARP Cook level 3 band 1/2 Kneeling 20 circles 2 sets each side - I've started doing circles with these rather than extending my Arms out. It challenges the core much more. I do 10 clock wise and 10 counter close wise. Ill post up a video soon

C1. DB Bench 60x5 80x3 90 1 Arm 5 Alternating 6 Double 5 - New PR, felt easy to.

C2. Leg Curl- Single Leg 7/7 6/6, much better hip extension this week

C3. Suitcase Carry 60DB 2 sets of 40 yard walks per arm

No conditioning, trying to listen to my CNS. I might do some esd tomorrow and or some light jiu jitsu in the evening.

Here's are videos of my SL RDL from today. Its interesting comparing both sides. I notice when on my right leg my left hip will have some external rotation. Something to work on for next time. It might be the same cause with the Left Leg but I didn't have the good angle to see it. The weight feels real light, however this is more about program pattern. My PR is 185 for 3 on each leg. I want to best that in a couple weeks. I also want my form to be cleaner when I get up that high in weight again.