Strict Press

Long Day. I was at work until 5:30, then I had 2 clients. I didn't get to the gym until 8 pm but I was excited and the espresso shot was working.


Strict Press:
1x5 @ 135#
1x5 @ 150#
1x7 @ 170# (PR)


Assistance Exercises


Bar Shrugs:
4x10 @ 225#


Bar Dips:
3x10 @ bodyweight


Conditioning


Row
1500m in 6:00


I felt relatively strong today even though my back was super tight and sore. I was happy with the 7 reps on the final set of my press. I was even more happy that my final rep was evenly distributed between both my arms. 98% of the time I press to failure, my left arm rises before my right arm on my last rep and I resemble a saguaro cactus. 


I typically do sets of ten shrugs with 315 or 365 but I wanted to try 225 today and hold each rep at the top. I don't ever power clean more then 225# so I wanted to work with it and see if I couldn't target some deeper hypertrophy.


I am much better at ring dips and this is the reason why I try to alternate between bar and rings. The bar dips are definitely a bit uncomfortable.


Finally, on Tuesday I "like" to row. I go at about 75%, maintain under a 2 minute pace and go hard for the last 100m. I am not trying to kill myself during this, my goal here is to increase my stamina. I have noticed that at the end of my heavy sets I have been finding myself less tired due to the addition of high intensity conditioning 2-3 times a week.