friday folderol

Stayed up so late, being bad, on Thursday, that I missed my customary 6:00 am CFA workout. Instead I did several short workouts over the course of the day.

Am warm-up: one mile run 80% RPE

Hamstring flexibility/mobility

Shoulder rotates

Shadow boxing

Later at the YMCA: 500 meter row (8 resistance, 26 spm, 1:56 time)

Pushups, 2 sets (10, 10)

Shoulder dislocates

Seated Behind The Neck Press 20lb bar, x10

Shoulder rotations, 5 lb db , x12 e.a.

45 degree hand position db shoulder press w/ 15 lb DBS x 12

T3 deltoid raises, 10 lb db x 12 e.a.

High pull 42 lb fat grip bar x 12

Deadlift 5 x 135 / 3 x 5 x 225; volume: 4,050. Yes I was very careful about neck position. No I didn’t worry too much about tempo. I went down in a slow and controlled manner, and up as fast as I could, with an overhand grip, and really good set and position.

Back Squat 5 x 45 / 5 x 135 / 3 x 5 x 180; volume: 3,600. These were not as strong as I would have liked. I did do them closer to high bar style, ftr.

Later, back at home: Weighted Dead Hang C2B Pull-Ups (1, 1 x +5). Weighted Ring Dips (1, 1 x +5)

Let me know what you think...