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reg park press ( single arm....and a reg park press is a standing, palms in, oh db press)
35lb db 2x15, 3x20
55lb db 4x10
side laterals
35lb db 3x15
i need some more weight....i did find a gym with a 20/mo no contract thing....thinkin i might have to go that way so i can ****ing squat again cuz im feelin like a great big pussy
So how does this Park press hit you differently?
i feel it in whole shoulder....when im doing regular oh pressing its usually just my front delts that get torched....it also makes it more difficult....
neutral grip flat db press
12x10@ 55
heavy bag x 15 minutes
mother ****ing box squats!! its been 6 weeks since ive squatted or done any lower body sooooo.....
barx15,135x10,185x10,225x5,275x5,315x5,365x5,405x3 ,455x1,495x1,525x0 (knees pronating so i set it down),495x1,405x8,315x10
rack pulls 225x10,315x10,405x10
foam roller for 10 minutes...
pretty goddamn happy with the 495...was below parallel box....
nice lifting
i was worried i would have trouble with the 405....lol....before i took the unwanted break i hit 600 for a single so ive lost a little over 20% strength....not too bad for 6 weeks of no squattin....hows your training going, bro?
Yeah well I bet you will be back to 600 or more in no time.
My training has not been going at all :) I haven't trained since I left Toronto at the end of Aug. Been crazy busy at work and I was getting frustrated with my hamstring not healing up proper after the knee surgery. 350 was hard and I was doing 550 before the surgery. !!
Once work dies down a bit I'll start getting back in and squatting - We have a nice squat rack at work to with over 600lbs of plates so there will be no reason not to .
i hated the time off but it was good cuz my joints are feeling way better...
decline bench barx20,95x20,135x2x5,185x5,225x6x6 185x10,135x15
rolling tri ext. 35lb db 8x10 30 sec rest between sets...
db row 80x10,90x10,100x2x10
weighed in at 228....doc weighed me at 222 3 days ago....judging by my sexy figure id say 222 is right....abs startin to show.....