4 Mar 2013

Bench press (narrow grip)
Warm up: 20x20, 10x40, 10x60, 5x80, 5x90, 3x100.
Work sets: 4s x 1r x 110, 1s x 2r x 110.
Bonus: 17r x 70 kg.

Chin up
Warm up: 10xBW, 5x10, 5x15, 5x20, 5x25, 3x30.
Work sets: 1r x 35 kg, 1r x 40 kg, 1r x 45 kg, 1r x 50 kg.
Bonus: 7r x 20 kg.

Weighted dips 1RM
Warm up: 10xBW, 10x10, 10x20.
Work sets: 1r x 30 kg, 1r x 40 kg, 1r x 50 kg, 1r x 60 kg, 1r x 61.25 kg.

Overhead squat - went for heavy 3
Warm up: 10x20, 3x40, 3x60, 3x70.
Work sets: 3r x 80 kg, 3r x 90 kg.
Shoulder felt quite uncomfortable on third rep at 90 kg, so I stopped. It did not feel weak, I could definitely do 100 too, but it just felt very uncomfortable to be in the exact position where I dislocated it in Malmö.

Handstand walk practice
Gümmi gave me some good advice and I started to focus more on squeezing my butt. The result was good, I felt more in control, but I did not get more than 4m.