Weight: 246.5
5 minute warmup on the bike. (Heavy day)
Overhead Press: 140 x 5 x 3. Today was the beginning of my re-programming of decades-old practices. Fortunately, this was not too hard with this movement. I picked up some good things from the book like hand spacing and breath control, but it seems like just accepting that layback in the press was not a bad thing and locking back into the full extension from last week was a big part of the battle. I had to experiment with hand width a little, but the breathing was a fairly significant technique.
Pull Ups: Bdywt. x 5 x 3.
Deadlift: Warmup sets of 3 with 95, 135, 185, 225, and finished with 245 x 2. I spent the morning getting the deadlift section under my belt before going to Golds because I knew that not doing a sumo style would be a huge break with what have become comfortable with. It was like the re-programming I had to undergo when I took up jujitsu and found that most of my judo hardwiring was the wrong circuitry and had to be torn out and replaced. Unlearning must get easier though once you've done it once already, because this seemed relatively easy. Narrowing my stance and widening my hand spacing had far less disruptive impact than I thought it would once I lined up my feet properly under the bar. Remarkable! I also discovered that my alternating group didn't feel right, but the double overhand felt perfect. That struck me as odd because a mixed grip has always felt find in DL's and shrugs. Of course my shins are barked up from keeping the bar in close so I'll have get some longer socks or start wearing sweat pants. I felt rock solid but stopped at 245 because I split the butt of my shorts.
I finished with a GXP foam roller and stretching.
The effect of the book even so far seems huge. I am going slow with small jumps to dial in the form. Also, my back is still not quite right from the power cleans Friday even after the second session with the chiro. So it's a good thing that there was no jujitsu yesterday for other than black belts. I continue to do presses and pull ups back to back, with a 3 minute interval between the two. This kept the heart rate cooking along at 135 for the full 62 minutes this workout took from stationary bike to last stretch. For 61 year old geezers, this represents over an hour at 85% of MHR. Lots 'o cardio from that. Also the shorts splitting gave me an idea for what to tell Dearly Beloved to give me for Christmas. Since she's been asking me what I want. So since my years-old Columbia hiking shorts are losing internal support for my boys and the seams are starting to split from wear and tear, that's what MS Claus will see that I get.