Session 16th August 2010

Quick session today just focusing on BUP's (bottom up presses) and some mobility before trying my Achilles heel, the sots press.
The BUP's press went very well today. I had no intention of re-visiting the 32 today so just concentrated on working for reps with multiple sets.
The gains in strength I have made since my first attempt have surprised me and today I increased my rep count on the 24kg bell to sets of 8 on the right and sets of 5 on the left. I then repped out 20 on the left and 25 on the right with the 16 for the last set. OK, I did the following.

BUP's
1: 12kg x 10 left and right
2: 16kg x 8 left and right
3: 20kg x 8 left and right
4: 24kg x 5 left and 8 right
5: 24kg x 5 left and 8 right
6: 24kg x 3 left and 5 right
7: 16kg x 20 left and 25 right

I then moved onto some SMR rolling on my thoracic spine area and also on my quadriceps. When I first used the roller on my back a few weeks ago it was extremely painful and I had a multitude of tight spots. Now, I can roll the whole length of my thoracic spine pain free which is great.

After this I moved onto some free standing squats. These were rock bottom squats with the bottom position held for a few seconds.
Following this I incorporated a broom handle above my head and proceeded to squat trying to maintain the position of handle, not easy.
I then moved onto the Sots press. A very difficult exercise for me to do, presumably due to an inflexible thoracic spine preventing my scapula from rotating freely.
I managed to rep out a few 12kg presses but I have to anchor myself down with the opposing arm with a 16kg bell to prevent myself from falling backwards.