Today's lifting session felt really good. I love challenging myself and winning! Sometimes I have to step back, but today, I got to step forward a bit. Last time I attempted the alternating BP presses, I couldn't do 35#. In fact, my log from two weeks ago has the note "Yuck!" by the attempt and I tweaked something in my shoulder bailing out of the attempt. This time, with only 3 sets, I decided to try again and I came through challenged, but no yucks! It is so nice that I can almost micro-load my adjustable DBs in 1.25# increments. That capability really helped me out here. Two weeks ago, I dropped back to 32.25# then last week I used 33.75# and this week 35#! When I set up my home gym, I thought they would be temporary, now I'm preferring them over a full set of regular dumbbells. I also used their adjust-ability today for the hammer curls. I wanted to try to top the 20# I had been using, but 25#, my heaviest regular DB, was way too much. 22.5# worked, though! I keep thinking back to what I read about some of the strongmen 100+ years ago who had dumbbells and barbells that you could load with sand. Talk about micro-loading!
I even improved on my push-ups today. I went down a notch AND felt like I completed them better. It was an all-around strong morning. I thought I was really strong when I did what I thought was my first set of lat pulls. I thought I had 110# on the cable, but miscalculated and only had 95#. I must have still been asleep :)
Show and Go, Phase 1, Week 4
Foam rolling and Mobility work
Alternating DB Bench Press - 3x5@35#ea
Neutral grip lat pulldowns - (warm-up 1x5@95# - loading mistake!) 3x5@110#
Push-ups - 3x10 (hands elevated 9.5")
Seated cable rows - pronated grip - 3x10@90#
Dumbbell hammer curls - 2x8@20#ea, 1x8@22.5#ea
Bent over trap raise - 3x10@8#ea
Oly bar rollout - 3x8
Walking Spiderman w/ overhead reach - 3x5
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