^^I think a journal is an excellent idea E
Friday January 9th
180lbs
CG Speed Pin Press
135x2
135x2
135x2
135x2
135x2
135x2
I've decided to throw away my %based plan for speed work. I'm going to go by bar speed and progress up in weight when I'm happy with my speed at that range.
Pin was set so my upper arm was slightly below parallel with the bar on the pins. Roughly a bit deeper than a floor press. Got a decent amount of speed with 135, I may keep 135 again for next week and try to increase the speed. I was just about launching myself off the bench with 125 during my warmup. Like I said earlier, I'll keep this weight most likely, if I go higher I may not be able to get the speed I want.
Pin Press
185x5
205x3
205x3
Very tough, had to grind out the last set. Didn't sacrifice form to get my reps in though.
Inverted Rows
BWx8, +25x8 (Sloppy)
Feet on the floor for these sets. BW was too easy and the 25lb plate was awkward (hence sloppy set) because it kept moving around on my chest. The weight wasn't a big challenge, it was the weights movement that did it lol. I'll probably elevate my feet and use 10lbs or something next week.
Facepulls (Should be Tbar rows but someone was using the bar)
105x12x2 w/nice scap hold
CG TBar Row
45x6, 75x6
Haven't done these in a while so I wasn't sure what I could do for reps
DB OH Tri Ext
60x6x2
I like this exercise because it uses lots of short forms for all the words and its easy to write down.