I was suprised I eked this one out today as it took me forever to get my body warmed up and my head into it.The good news is that by the halfway point I was actually starting to feel better and had some desire to not just do the 300 reps I had planned but make a run for a pr. Today was one of those days the two pood just felt heavy in my hand. Don't like that much.Did a lot of demostrating yesterday and I could feel it a bit.
One arm swing
16kgx5/5x3
24kgx5/5x3
32kgx10/10x 18 sets
360 reps Pr ( by 20 reps)
25,920 lbs
It definitely crossed my mind to just keep going and hit 400 but then I realized I was being greedy and I had started today sore and beat. I decided to be mature and take the small pr. Beside. this way the next time I don't have to do 420 to get a record :))
Small, steady, constant improvement is the key.
One arm CB cast
10lbsx10/10
15lbsx10/10x2
25lbsx8/6(r)
x5/5x2
15lbsx20/20
That 25lber is tough! Especially the jump from the 15.The second sets were better when the shoulder opened up a bit.
One CB torch press
15x3/3
25x 1! left
x 3/4 right
Just wanted to see if I could do it. I couldnt keep my elbow externally rotated all the way on the right shoulder so I couldnt lock it out but it was close. Man that is tough balance.way hard on the wrist and grip too.
Two CB Torch swings
(2) 15s x 10x 2
I think light(10lbs) mills would be better here at this point. Next week.
Actually feel much better now that I've trained and loosened up. Some Z and floor poses later and some real rest tomorrow!
Datsit,staying loose.
Subscribe to:
Post Comments (Atom)
215 x1, 220 x 1 (barely) 210 x 1 x 4 ( 2 misses) band pushdowns, laterals, rear delts
My attempts to create more starting speed failed. Rushed things, did not get or keep my legs stiff. figured it out though 175 x 1 195 x Mis...
-
This has proven to be a most effective method of taping hands as a preventative to tears or after one has already torn.I used it for years ... -
.jpg)
KJ killing the Beast. Training to increase Max Vo2 with a kettlebell. I will share with you one of my best advanced protocols for improving... -
Its amazing what disapears first on me when I have to miss training. My glutes and hips go first; amazingly quickly too, and then the quads....
8 comments:
Congrats Rif, the program design and all that prep work produced a fantastic effort today. Solid as usual
thanks man,I wanted to finish strong as I moved into the certs weekends.
Hey Rif, that's awesome congrats!
That's really strong; I remember the last time I hit a similar number...but it was with the 24kg. I sure walked funny for a few days after ;)
Also, I think you hit the nail on the head about wanting to "push" for a bit more (going to 400). I think we often like to say that we're pushing ourselves to better ourselves, but in fact there's a huge element of being greedy too. Exercising that discretion saves us a lot physically, but I think it also helps strengthen and promote a more mature perspective on fitness.
Then again, anytime we feel like backing off, I always tell my training partner "you feel like quitting? did you read Rif's poundages lately????" LOL!!
rolando,
thanks man, that's like music to my ears:))
It's been so long since I could push things a bit and get away with it( I"m actually NOT walking funny today,lol.Yet.)I used to take great pride in out lifting my younger and non injured training partners all the time.
I can't really push the weight up anymore but I sure can do the work. Almost as satisfying and nice to see myself getting better over time.
One thing I tell people all the time is NOT to be in toomuch of a hurry to hit big numbers or use heavier weights.It will come soon enough. And when your 70% weights or numbers are what your maxes used to be its just that much harder.
Win, lose or draw; next day it's back in the gym.
Congrats, Rif! That is an amazing PR.
thanks aaron, I actually was thinking about you when I contemplated going for the 400 reps. I thought " now this will impress Aaron. Eh, it will have to wait, I'm tired,lol"
Believe me, I'm impressed. Like you wrote, the next step would then have to be 420.
a good start to the weekend... nice PR!
Post a Comment