Phase 3 - Day 29

1. Seated Press
135x5; 135x5; 135x5; 115x10; 115x15

2a. Incline BB (50/20)
155x10; 155x10; 155x8; 155x8; 155x7; 155x7

2b. DB Row (50/20)
65x10; 65x10; 65x8; 65x8; 65x7; 65x7

3. 1 Arm Farmers Walks
75 x 60 yds; 75 x 60 yds; 75 x 60 yds

4. 2 Arm Farmers Walks
150 x 60 yds; 150 x 60 yds; 150 x 60 yds; 150 x 60 yds; 150 x 60 yds.

Notes
This was a hard, crisp training session.  We did seated presses because my training partner had never tried them before, and also has never gotten sore in his shoulders.  So naturally I suggested seated press because it allows overload of the delts.  I was a little worried about it because of mobility/movement considerations, but I actually think this is a better variation for me right now as opposed to standing press.  It is a better variation because I can use my legs to drive my lower back into the seat.  Basically, I can ensure a neutral overhead press.

I realize this might be a somewhat backwards approach. I just haven't seen that I have the thoracic mobility to actually stand with a barbell on my front delts and then push it overhead without significant rib flair and lumbar extension.  At the same time, I'm not going to ask my training partner to do 1 arm split stance DB presses with me. With the seated variation, I can at least tell that my spine is not contorting.  The way I look at is  that I can build some overhead pressing strength without going backwards with the mobility stuff.  It is a compromise yes, but I am being patient with the other big lifts which should continue to improve my overall structure.

We finished 50/20 way too early. I think I did it in 13 minutes.  Not enough weight.

 I continue to work on and refine my row technique. I watched some Cressey videos that gave me a couple good new pointers.  In the future, I'm going to be more cognizant of my neck/chin posture during rows.  Not sure why I didn't really think of this in the past, but its easy as fuck to make a double/neutral chin when rowing.  For someone like me, this is low hanging fruit.

Farmers walks were ridiculous.  We were only planning on 3 sets with one arm but I got fired up.  I got obssessed with the idea of "pulling myself into alignment" lol. I absolutely hammer an upright, scaps back, chin neutral position during farmers walks. It feels great.  I swear I look "straighter" after doing them.