DWM Mon 4/14/14

Mon 4/14/14:
Slept well last night, but was a little lethargic this morning. This wore off as the day went on and I actually felt pretty good once it was time to workout at 2 pm. Body feels good minus some soreness in my chest from all the muscle ups and rings dips Saturday, nothing major though. Went to the Chiro today, we’re going to work on my lats and rhomboids to see if we can get me some more ROM to help get into the front rack with the hook grip. I’ll let you know how it’s going.

A. Deadlift – 6,6,4,4,4; rest 3min (heavy across)
Felt good throughout, I actually hit a 4th set of 4 reps by accident, I wrote it on my whiteboard with 1 extra. I did it at the same weight as the set before, so I guess it didn’t hurt. I did the sets at 345(6)-365(6)-385-395-395-395. I stayed at 395 because it was pretty darn tough.
345:

365:

385:

395(set 1):

395(set 2):

395(set 3):

B. BB Shoulder Press – 5 x 6; rest 2min (heavy across)
This was pretty difficult because of the tricep soreness, but I pushed through. Not my best shoulder press effort, but pretty good for 5 sets of 6 reps. I completed 1 set at 115, 1 set 135 & 3 sets at 145.
115:

135:

145(set 1):

145(set 2):

145(set 3):

C. DB 2arm Seated Neutral Grip Press – 3 x 8-10 TOUGH reps; rest 90sec
These were very difficult, probably because I’d never done them before. Got any tips or tricks for this movement? I got 8 reps at 45 lbs, and then the next 2 sets I got 6 reps. I need to go grab some 40 lb DBs if we’re going to keep doing these after I’ve already done some BB shoulder press.
Set 1:

Set 2:

Set 3:

+
EMOM for 16min
Odd – 5 tough HPC
Even – 5 Tough Push-press
I did the HPCs at 185 lbs and the push press at 165 lbs. I did the last 2 rounds of push press at 155 because I just didn’t have anything left in my arms/shoulders. The HPCs need work in the catch with the hook, but they felt pretty good other than my collar bone being destroyed. The push press I thought went very well, just didn’t have any juice left at the end. Video below:

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