I hit another PR this morning on my bench press. I did 115# for 3 reps before deciding to increase my load. I completed 5 reps at 120# and even then I didn’t fail but Coach Randy said yeah, you are done for today. One of the things that’s hard for me to gauge is whether for someone like me, my age, my weight and level who has been at it for 5+ years now –is that considered a good lift? I asked Randy that question this morning –and he said um, yeah that’s a really respectable lift. And yesterday’s back squat was pretty respectable as well he said. So, I felt good about that. I know that I should just be thinking about progress in relation to me — is that better than before? And yes, but I also like to know that I am on par with others who are working just as hard and that I am right in the mix.
One of the things that the coaches at Highbar have been working with me on is my posture and helping me figure out how to improve my strength in those areas so that I can stand more upright and improve my lifting form on lifts like the front squat. This morning, Randy showed me a special push-up designed to work on my Serratus Anterior (the area shown in red). Both Dan and Randy have given me things to really focus on daily to help me improve.
Slouching and that hunched over posture has been something that I have been doing since forever — so it’s definitely not an easy fix. I distinctly remember, before I started working out, how painful it was to stand up straight when someone mentioned it. I didn’t have the overall core strength to do it without feeling some discomfort. Now the pain is gone, however, I have to train certain muscles so that they strengthen because they simply aren’t used to get called upon often like the Serratus Anterior!
Here’s a video of Coach Randy showing me what he wants me to do:
Strength
Bench Press
5×5 120# PR
WOD
10mins EMOM
15 Double Unders
6 Burpees
And a bonus video of me learning this new movement. I debated about sharing it because of the internal dialogue in my head but because I am working on stopping those negative voices, I said Ah, the hell with it.