Front Squat, DB BP w/ Loose Plates, and Bench Press

Warmup - yard work

FSQ: bar x 1, 135 x 1

145 is our new working weight for at least a week, which is 2 sessions

145 x 3, 4, 4, 5 - video of last set below

http://www.youtube.com/watch?v=sprUE5wgQFI

NB: This is effectively bodyweight. I compete at 148 and weighed 152 this morning, height is about 5' 7", age is 57.


DB BP: used Oly plates today, 5 reps @ 10 lb plate in each hand, repeat twice w/ 2 x 10 in each hand and that's heavy enough for this fake dumbbell method.  Supposed to be picking up some more real dumbbells tomorrow.  Video

http://www.youtube.com/watch?v=bhkUYP4Mm_A

If you don't know Marty's Gallagher's methods, please note that this isn't supposed to be heavy, it's just supposed to give you a nice stretch at the bottom of the range of motion.  I have a problematic left shoulder and a tight pec minor there, and this is _the_ thing that helps it more than anything else.

BP: bar x 2, 2, 5 - all without getting up from bench, must, must, must, must remember to stretch out upper chest and extend t-spine - that's what lets the left shoulder work.  Pinkie on rings for the most part, narrower didn't feel good.  This is the best stretch in the left pec minor and the best the left shoulder has felt in the last few weeks since vacation and no BP for 8 days - that really caused me to lose some flexibility here.

Onward and upward, Comrades.