Weekday Training Recap: Getting Serious About the Press

Squat Monday was a shocker. More on that later.

My pressing this week, I am still embarrassed to say, was actually good for me. I was able to perform pretty much my best official clean and strict press with an axle, with no pain and no strain. Even my tendon behaved… and that was thanks to me taking the extra time to ensure everything was good and warmed up, with special focus where it was most needed.

It’s time to stop babying my right side, and start incorporating it into a more dedicated Strongman OHP routine. This is not a snap decision. I have waited this long in order to be able to say the following, as evidence I can now do this: over the last several weeks, my shoulder warm-up has been a piece of cake. My mobility has pretty much completely returned, pain-free. I still have to be careful, but considering what I was able to do this week – and the steady progress I’ve been making while remaining safe – I am capable of working heavier weights in the press… I just have to keep the volume of my working sets way, way down when it comes to movements involving a clean on that side.

So I’m going to talk to the Ruccis about maybe getting some thinner 10 kilo plates (preferably ones I can drop without damaging the floor) and resume both actively strengthening my right side and working towards a heavy push-press… with both arms.

Pull Thursday

You can read my other blog posts for more information. At the end of August 2012, I could do 7 reps of 220 kilograms (or 485 pounds). At the start of May 2013… still only 7. But don’t let this particular correlation make you think my progression stalled for 8 months, for no apparent reason; I’d had shoulder surgery and months of rehab between these two dates.

Tonight I made it to double digits, which is what I wanted. I felt like I had another one, maybe even two reps. Nathan Baxter expected another one, maybe two reps. But I do my own programming now, and the likelihood of failure keeps me from making a decision I will later regret. So I stopped there.

Interesting point: Last week I weighed 122 kilos – which is nearly 10 kilos lighter than I was the day I did this, in late August. Now that’s 255 for 7… today I loaded up on an enormous breakfast at the Witches Cauldron in Subiaco (honestly the best breakfast I’ve ever had away from home), and I filled up on my usual milk, chicken and ice cream through the day, so let’s be generous and say I’m currently weighing in at under 125, while pulling these numbers. Solid progression, leaner and stronger. Why would I jeopardise what’s obviously working?

Squats w/straight bar
80 kgs x 8
80 kgs x 5
100 kgs x 5
120 kgs x 3 wide
120 kgs x 3 narrow
120 kgs x 3 regular
120 kgs x 3 regular

KNEES continue to be fucked. I fiddled around with my stance, but nothing helped. and now under the straight bar, I’ve felt it exacerbate the impinged nerve I have in my left lower lumbar. What normally only hurts when I sneeze of cough violently, hurts all the time now. Fucking annoying.

45 DB incline press
15 kgs x 10
20 kgs x 10

Axle OHP (strict)
30 kgs x 8
50 kgs x 5
60 kgs x 5
70 kgs x 5

Axle clean-press
75 kgs x 1 misload
80 kgs x 1
90 kgs x 1
100 kgs x 1
105 kgs x 1 equal to best effort

DB OHP
left & right
36 kgs x 3
left (push)
46 kgs x 2
56 kgs x 1
61 kgs x 0 clean only
right (strict)
20 kgs x 8
25 kgs x 8
30 kgs x 5
35 kgs x 5

Pinwheelz
15 kgs x 15
17.5 kgs x 22

Deadlifts
70 kgs x 8
120 kgs x 5
170 kgs x 5
200 kgs x 3
220 kgs x 10 PR

Kroc rows w/KBs
left and right
32 kgs x 12 reps x 2 sets
40 kgs x 12 reps x 2 sets

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