Power and a test...

Or 'I-didn't-give-the-safe-word-why-are-you-grabbing-my-bar?!?'........

Friday 10/26
Lotsa foam rolling, LAX ball work and moving and stretching
(Rain detered my vision of outdoor work so I went to plan B)

A. S-ball prone DB press 4x15/60 w/fat grips

1. Depth jump into med ball push press (for height) 3x2 w/16-pound ball and 3x2 reps w/7-pound ball. All off of a 24-inch box.

2. DE box squats w/cambered squat bar w/choked light bands: worked up to 315x2x8 sets

3. KB swings w/choked monster mini band: 4x8 50-pound KB

4a. Front RKC bridge 2x60s
4b. Side bridge 2x20s/side

Monday 10/29
Foam rolling
A. Prone S-ball DB press 4x15/60 w/fat grips and 3 sets of mini band pull-a-parts 100 reps total

a little mobility work then,

1. Bench press: worked up to 4x3 @ 50% then worked up in singles to 325x1 - which I got easily even though I came down too high on my chest. Went to 340 for a PR and brought it down too low (?) and got stapled. Couldn't get under and press it. Broke out the Slingshot and took 340 again no problem. Then 370x1. Loaded 390 which would have been another PR and everything was going well. Came down good and was 1/2 to 3/4 of way up and it turned into a grinder but in the kind of way that I knew I could do it. I just had to keep pushing. I felt it moving, centimeter by centimeter and I knew that if I got it just a tinsy-tiny bit higher I could lock it out. So what happened? I was grinding and my spotter ripped it out of my hands and racked it.

Apparently we weren't clear on the safe word. He asked if I wanted to try it again, while I was bent over huffing like a freight train and I declined. %^$#! I guess I should have been more clear.

50 shades of stupid,
Ed T.