Strict press
180 x 3
205 x 3
232.5 x 2, 3
This was my most heroic press effort ever. 205 felt heavy and shitty. I stumbled backward on the first rep and forced the reps out. Did some band pull-aparts and beat my arm muscles with a rock (I don't think I've ever recorded this, but this has been my ritual for YEARS before a max attempt; I got it from Pavel's calisthenics book) and went for 232.5. Whoa, felt completely different from 205. My arms felt like pistons and I was so stable it felt like a machine (granted, I was now wearing a belt, but beltless should not have felt as poor as it did). Still, I didn't get my attempted 3 so I tried a repeat set, felt good but failed the third again, took a big breath with the bar on my chest and pressed and then got the third.
180 x 8, 8, 8, 8
Lying dumbbell rows
125s x 8, 10, 10, 10, 15
180 x 3
205 x 3
232.5 x 2, 3
This was my most heroic press effort ever. 205 felt heavy and shitty. I stumbled backward on the first rep and forced the reps out. Did some band pull-aparts and beat my arm muscles with a rock (I don't think I've ever recorded this, but this has been my ritual for YEARS before a max attempt; I got it from Pavel's calisthenics book) and went for 232.5. Whoa, felt completely different from 205. My arms felt like pistons and I was so stable it felt like a machine (granted, I was now wearing a belt, but beltless should not have felt as poor as it did). Still, I didn't get my attempted 3 so I tried a repeat set, felt good but failed the third again, took a big breath with the bar on my chest and pressed and then got the third.
180 x 8, 8, 8, 8
Lying dumbbell rows
125s x 8, 10, 10, 10, 15
