Weightlifting Comp Prep Week 2 day 4

Today I am a little sore from being dry needled yesterday at the PT.   It is not too bad though.  Overall I think today is my easiest training day of the week.   I am currently debating in my head if I should train tomorrow and do week 2 day 5 which is a tough leg day or if I should take a rest day tomorrow and start up week 3 day 1 Sunday, which is also a tough leg day.  The better option in my head is to rest tomorrow to give my aductors and Quads another day to recover from the the needling.   I will have to wait and see how I feel in the morning to make the call.  I also need to talk with my wife about our weekend schedule .

5 RM Snatch Grip Push Press behind the head  then 2x5 (bar, 95, 135, 165, 185, 205, 225, 245, 220, 220#)

This lift is actually a little easier than doing regular push press.  The range of motion is slightly shorter. You need to be careful bringing the bar back to your back.  On one of my drop sets at 220#, I  landed the bar too high on my neck, which I am positive I will feel tomorrow.    

Close grip bench Press 5x10 at 65% (135,185,225,225,225,225,205#)

This is a triceps burner, which give a big pump.  Close grip bench is a little easier on the shoulders which is a smart move by my coach keeping my shoulder in mind while programing.  I could not get all 5 sets at 225. 

Bent over Rows 5x10 at 65%  (135,135,155,175,175#)

This is one of the best back building exercises you can do.  You can do these with two different grips, pronated (Over hand) and supinated (Under hand).  I picked supinated because I do a lot pronated grip movements.  I am showing different angles on these movements.   If you are not doing these, you should be doing them and here is link to a great video from Mind Pump.   The mind pump guys are putting out a lot of content in the fitness space, and I think it's a great resource especially for someone new to lifting.

Kettlebell Bottoms up Z Press.  3x10 @30#

Z-Press is something I never did in my early days, and it is definitely a great movement.  There is no cheating the Z-press.   Add a bottoms up kettlebell and cheating  the movement is 100% impossible.    

Leave comments and questions below.