Not a whole lot to say today. Not a whole lot of progress on weights. I even stepped back the cable external rotations to see if my form would change. It didn't much. I went from doing the stir the pots on knees to on my toes. That was a nicer difficulty. They were too easy before. I need more air in my ball, though. I've needed that for a while! Technically the floor presses should have had some of the sets be warm-ups. But, I was searching for the right weight and didn't want it to drag on forever. Now that I added up the pounds, I realize I made it a lot heavier than I had thought at the time!
Show and Go, Phase 3, Week 3
1:07
Foam rolling and mobility work
Close-Grip floor press - (warm up 3 @45#) 3 @65#, 3 @75#, 3 @80#, 3 @85#, 3 @90#, 3 @95#
Neutral grip pull-downs with Lynx grips - 6x3 @115#
1-arm cable rotational row - 3x8/side @40#
1-arm DB bench press - 2x8/side @35#
Stir the pot -2x 6/direction on toes
Cable external rotation at 90 degrees - scapular plane - 10/side @5#, 10/side @2.5#
Elbow flexors stretch - 2x30/side
Stability ball adductor stretch on wall - 2x30s
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