"GFSI"

Going in to todays training I knew it was going to be a upper body max effort lift but I did not know it was going to be working up to a 1RM in my bench shirt. When I found out (by simply looking at my plan) I will admit I was a little excited.

My training has been going pretty good, a few road bumps along the way but nonetheless I've had a lot of progress and success. Here's how todays lifting went and the reasoning for the title "GFSI!"

General Warm-up: Roll-out, T-spine mobility, hip mobility & activation
Specific Warm-up: Calf & Hip Flexor Stretch
Plyo push-up + low/high rope chop x2
95lbs Bench + Face pull x1

Bench Press: 135x5, 185x5, 215x3, 240x2, 265x1 - kinda - this felt/looked aweful Shirt Bench: 295x2, 320x1, enter in "GFSI", 340x1 PR! GFSI is short for "gunna f*ing smoke it" That was my mantra for siking myself up before I pressed the 340. 340 is also now my new max, so I was pretty jacked on the inside to get this especially because my left shoulder started bothering me during my 265 attempt.

I finished out with Purple Band Pushdowns 5x25 - I recorded one of my sets to post as a demonstration of how you should correctly lock out your pushdowns. I see to many athletes "cheating" by keeping their hands together and not locking out at the hips. I'll post the video in my next blog.

External Rotation 5x10 - I wanted to emphasis the external motion to take care of the stress/pain I was feeling in the frontside of my shoulder

V-Grip Rows 5x15 - I changed this up to also help address my shoulder pain. I played with different positions, again, a future blog entry.

Finsihed with Traction + Shoulder/T-spine Mobility, another future blgo entry. Check out the video, sorry its so long - but its worth the wait! ...