A day late, but I got in the last workout from Phase 1 of Show and Go! After being sick yesterday, sick enough to miss my race, I was surprised how well today went. I was even not feeling 100% today. But, I pressed a little higher than I ever have before!
On the eccentric pull-ups, I am really noticing an increase in strength in my back and shoulders. Before, when I did pull-up (palms away) eccentrics, I could barely control the decent at all. Now, I can really draw it out. It feels so strong. I'm sure I'm still far from an actual pull-up, but it feels nice to make progress on these.
My daughter (3 years) joined in ALL of the mobility moves today and did some dumbbell and cable work along with general playing during the rest. She busied her self for a long time loading and unloading the cable station. She thought the Walking Spiderman w/Overhead Reach was funny and hard at first, but stuck with it and found her balance. She was proud that she figured it out.
Tomorrow, I'll weigh and measure. I don't expect much on the weight front. I've been eating horribly since Halloween.
Show and Go, Phase 1, Week 4
1:06
Foam rolling and mobility work
Close-grip bench press - (warm-up 10@45#, 3@75#) 1x3@85#, 1x3@90#, 1x2@95# (PR! failed 3rd rep)
Eccentric Pull-up - 3x3
Low incline DB press - 1x6@31.25#ea, 2x6@32.5#ea
Head supported DB row - 1x10@31.25#ea, 2x10@32.5#ea
Prone bridge arm march - 3x10
Side-lying external rotation - arm propped at 30 deg abduction - 3x10@5#
Elbow/wrist flexors stretch - 2x30s/side
3-way band hamstrings stretch - 2x15s/position/side
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