UB: Conditioning Week 3. Bench, Hammer & Tire

Defranco shoulder mobility

Bench -
BarX15
95X5
135X2
155X2
170X2X3

OH Triceps Extensions - 45X20, 55X12

Chin-ups (V-Grip) - Gym BW 204X10

BB Curls - 45(Bar)X18, 65X15, 45X15

Hammer&Tire - Swing for 30 seconds, rest for 10; 10:30 minutes; 20-23 swings per round

Reverse Crunches (with hip raise) - 10, 10

Solid Session.  The first set of 170 felt kind of hard.  The 2nd rep of the 2nd set felt really hard, and the last set felt easy.  My set up felt tight every time, so I don't know.  I got all the reps in without having to scream for help, and that's what matters.

I downloaded a great new timer to my phone that helped with these Tabata-style hammer swings.  Now I can set the work AND rest periods, plus the screen goes green during work time, and red during rest time, so I don't have to get the phone close enough to read, I can just watch for the color change.  My swings per 30 seconds were up and down today, but generally 1 or 2 more than last time, and I did 1 more round of swings than last time.  Progression, y'all.

I'm going ahead and doing two sets of OH extensions instead of 1.  With all the curls, I will still be flexing the elbow more than extending it, and with 2 sets I started to feel the work in my arms.  One set just didn't give me that even with reps.

Not sure where my weight progress is since I don't weigh myself in the morning, but rather at the gym when I need to track BW exercises.  Since I eat more leading up to lifting, it's hard to track.  I should probably put batteries in our old scale and start using it, since I have reduced calorie and carb intake for this phase.  Anyway, I was 204 in the gym and got 10 chins with the under-hand V-grip.  All good.

No straight curl bars in that end of the gym tonight, but there were a bunch of 45 lb. bars over in the curl racks for some reason so I used one of those.  First set felt so easy at that weight that I threw on two 10's and got a projected 1RM increase at 15 reps, for what that's worth.  The iron seemed hot so I struck.  On curls.

After the Hammer swings, I did a couple quick sets of reverse crunches towards correcting my pelvic tilt.  These are done with the hips as well so that the knees come up over the shoulders.  I think these are working, but it's hard to say because I may be losing some fat on my abdomen as well.  What I mean is, with anterior pelvic tilt your belly is thrust forward giving, or enhancing, an apparent pot-belly.  If I'm trimming down my mid-section, that would also obviously reduce my belly.  Hopefully it's a combination of both.