Barkadion TB Logs

[Barkadion]

2/12/18
Block#12, OWT OP I/A
Week#1, Monday (75%)

Lifts
BP - 5x5, 135
SSB Squat - 5x5, 160
WPU - 5x5, BW
RI - 3 min

Finisher
LWSW

[Barkadion]

2/13/18
Block#12, OWT OP I/A
Week#1, Tuesday (75%)

GC#6
2H KB Swings - 1x10, 55lb
ECBB - 1x5
Air Squats - 1x10
AMRAP - 5 Min
RI - 90 sec
x2

Finisher
T2B - 1x12, BW

[Barkadion]

2/14/18
Block#12, OWT OP I/A
Week#1, Wednesday (75%)

Rest day.

[Barkadion]

Good tips on proper bench set up.

https://www.elitefts.com/education/coac ... nch-press/

[Barkadion]

2/15/18
Block#12, OWT OP I/A
Week#1, Thursday (75%)

Lifts
BP - 5x5, 135
SSB Squat - 5x5, 160
WPU - 5x5, BW
RI - 3 min

Finisher
LWSW

[Barkadion]

Bark, this is your friendly reminder, dude.

1. Sit on the bench
2. Shrug up your shoulders as far up as you can
3. Drive your shoulders back as far as you can and pinch your shoulderblades together (keep tight until the end of set)
4. Lower shoulders as low as you can and hold this whole position by engaging your lats.
5. Lie down on the bench
6. Using your legs,drive your upper traps into the bench creating a slight arch (SLIGHT) in lower back, keep tension in your quads all the time.
7. Do the bench press with elbows flared out at about 45 degrees.
8. Never have shoulder pain again.

[Barkadion]

2/16/18
Block#12, OWT OP I/A
Week#1, Friday (75%)

Warm up
Foam rolling and mobility drills x 10min
Easy rowing x 800m

HIC#3
ME Row - 600m
RI - 5 min
x 4 Rounds

Core Finisher
T2B - 2 x 12,11

[grouchyjarhead]

Bench seems better now? Those are great reminders.

[Barkadion]

Bench seems better now? Those are great reminders.

It does feel better as long as I am able to maintain proper tension throughout the body. My shoulder is good indicator of loosing good form. It notifies me right away. Maybe I should be grateful for having injuries as it teaches you great deal.

On the other hand i can see myself switching to more forgiving pressing versions in the future. Upper back mobility doesn’t get better as you age.. there is always a risk of loosing it once the load gets to somewhat serious numbers..

[Barkadion]

2/17/18
Block#12, OWT OP I/A
Week#1, Saturday (75%)

Rest day. Turning 48 y.o. today. Gonna binge on food during family gathering. No booze for me, though