Oly:
high pulls, hang snatch: 45x10
P. Snatch: 65x4, 75x4x3
P. Clean and Jerk: 105x4x3
Jerks were bothering my shoulder today for some reason.
Bench:
45x6, 65x6, 85x5, 95x3, 105x1, 115x1, 125xFAIL, 120xFAIL
Hurr. So close to benching BW. If I had just done 120 first, I would have made that. Nathans thinks I should try more heavy sets (of 3, 1) at less than max, so I can train my heavy form for the real maxes more. I think I agree. My strength endurance is way better than just raw strength at this point.
Box Squat:
45x5, 95x5, 135x5x3, 95x5, 135x2
Murph gave me some tips for these, which basically amounted to sitting back as far as possible, such that my shins are behind parallel when sitting, so that the glutes and hips are fired to get back up, instead of quads as much. Definitely felt it after adjusting form.
Bench:
45x5, 65x5, 85x5, 90x5x5
Changed form a little so that I was touching an inch or so higher and just getting everything tighter. my bad shoulder was having trouble in the last two reps, with more of the load being on shoulders, but everything else felt really good.
Glute-ham raise &&* DB flies:
BWx10x4
20sx10x4
DB flies hurt my shoulder, so only light weight. No cable racks for cable flies at TPS.
Despite missing 125 on bench, I was in a very bouncy mood after leaving for some reason, in contrast to my exhausted and wrecked state on monday.
*Superset
2 comments:
The jerks may bother your shoulder if you mid/upper back isn't sufficiently arched when you receive the bar. That will cause the bar to be slightly forward, or it will cause you body to be leaning forward. Either way there will be torque on your shoulder. Torque = bad, compression = good. That's why you want everything perfectly straight.
Also, why change your bench form so more load is on the shoulders if you have a bad shoulder?
Yes, I think I've been jerking too far forward and not getting my head through fast enough. Will try harder to go straight up, without clipping my chin. Again.
Changing my bench form like that feels stronger and more stable overall, basically. If my shoulder does end up limiting me, I can move the bar back down again.
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