Cage hip thrusts w/bondage harness
10 reps @ 100 kgs
skipped 140 kgs here, felt like I was coasting
8 reps @ 180 kgs
6 reps @ 220 kgs
4 reps @ 240 kgs
NOTE: rack pin height 6.5
shoulder warmup!
1 arm DB press (strict)
8 reps @ 20 kgs
5 reps @ 30 kgs
3 reps @ 35 kgs
6 reps @ 40 kgs PR
1 arm BB snatches
5 reps @ 12 kgs
5 reps @ 20 kgs
5 reps @ 40 kgs - finally felt like I was achieving something with this set. Must start heavier. And this might have even been a PR
Pinwheelz
12 reps @ 20 kgs
10 reps @ 25 kgs
8 reps @ 30 kgs
6 reps @ 32.5 kgs
REALLY enjoyed this routine, though was off to a shaky start with the weird-ass contraption I was using in the rack. One of my coaches advised on proper form and movement, but he was the only person at the gym that night who had experience with the thing.
I also started way too light with the snatches - I just grabbed what was nearby, some already made-up spin lock bars. Lightweight baby - I got way more in me than that, I thought to myself - so I went to the platform and used a full sized barbell for the last set. Better, will have a better crack at these next week. I've seen Poundstone 1-arm snatching a 60 kilo bar for easy reps while warming up for a WSM monster dumbbell event a few years ago. I wouldn't mind being able to do that.
I've suddenly realised that I need to find something I can do to keep up my grip strength. Something that doesn't require me dangling a heavy-ass weight by my side. As I've mention, further displacement of my torn labrum would be a very bad thing. It's frustrating. I can't tell you how fucking frustrating it is.
And I have to note down the shoulder warmup, because when I stop noting the shoulder warmup I stop doing the shoulder warmup, coz I have the attention span of a tweaker after a bottle of dexies when I'm lifting.
Tomorrow night's 2nd weekly squat session is gong to be interesting...
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