Up at 5:45am, scoop of Jack3D and 10g BCAAs as usual.
Body obviously wasn't 100% (not even close to 70%) and seriously wanted to just go back to my bed but I didn't.
Arrived at gym at 6:20am, did a bit of rotator cuff warm up exercises, band pulls, single arm snatch, tons of foam rolling as well.
1. Barbell overhead press - Strict and Push 1RM.
Started with an empty bar and each set I added only 5lbs. Strict press worked up to 110lbs which was 10lbs more than last time doing it. For push press, I worked up to 135lbs (Bar speed got slow so I stopped there). If I really had to push it, I guess I could do another 10lbs but aim was to activate my muscles and not to overly fatigue it. This is the right thing to do.
Shoulders felt a lot stronger than before, I know it is still not considered as "strong" but I am slowly improving. This is all that matters.
2. Farmers Walks - Didn't use the heaviest DBs but used heavy enough. Grip strength needs some serious work.
3. Box Jump - Couldn't jump high this morning. 46" felt hard, barely got 48", miles away from 50". This usually happens when I have ME leg days on Wednesday. Glutes and hams usually need 4 days to 100% recover. But it should be fine as long as I pushed as hard as possible.
Note:
I feel tired all day long. 6 hours sleep obviously isn't enough for me but I have no choice so i can just hope my body will adjust itself. NEED to get some good rest during weekend
PWO - Creatine + Simple Carbs (Dextrose 75G) + Whey Protein (50g)
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