20240317 Day 707 Part-2 - Post Conditioning Midsection & Pressing

20240317 Day 707 Part-2
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Post Conditioning Midsection & Pressing
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First thing after the bike I wanted to hit the posterior chain to keep my hamstrings from getting cold. I hit the Hammer Strength 45 degree Back Extension for a 5x20 100x Reps.
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Following the Extensions I did my Toes to Bar as usual, 100x in a 10x10.
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After checking that block, I moved on to the fun stuff and finished the week with some pressing. I did a few warmups and then moved onto the work set with the 70s in the 5-7 range, 2-3 RIR. The connective tissue is still getting reacquainted with this weight but because I took many months to get back here, they’re acclimating quickly.
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Next, since I’m at THIS gym, I used the Hoist, “ROC-IT” Machine Chest Press. It’s an interesting device because it’s like a pseudo-incline press. It starts you at a flat angle but then as you slip into the eccentric, it shifts the angle a bit back and forth. It’s a very novel sensation and it’s great in my shoulders at least immediately following the dumbbells. Since it’s safe to do so, I stay in the 5-7 rep, 2-3 RIR range on this movement as well.
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Last before a much needed shake, I do some Wide-Grip “Louie’s,” or Barbell Pushups in the bottom of a Smith Machine for the light decline angle. The fat bar allows me to grip better which adds to wrist and shoulder stability. It’s not only safer but it allows for more force production. The brain downregulates output to motor neurons when it detects instability so you don’t break yourself or what you’re pushing against.
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A good bike, some midsection upkeep and my chest is cooked. Time for a shake, meal prep, work prep and putting out some content. Lazy Sunday indeed 😁
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People are counting on you so take care of yourself 🤙🏿
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Stay in the fight🇺🇸🇰🇪
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