24 kg double presses 5x5

There's almost nothing worse to me( in a training sense) then losing ground. It take so much work and effort to get in good condition, be that strength or work capacity, and it takes minutes( almost) to lose it.

Of course you don't lose it all, but the top 15-25 % comes off very quickly;and two weeks of international travel and no real "training"( as opposed to just working) and things fall off quickly.

Peter Lakatos says international travel is the equivalent to over training and I believe thats true. It's scary how fast one can lose muscle, strength and condition. But there is no alternative once one is back in the saddle to starting over( relatively) and getting back to work re building the base.

The bigger the base the taller the peak so I am always focused on widening the base foundation of my physical abilities. But it's no fun to come back to weights that feel heavy that very recently were very light and to get tired with such light workloads but such is life. Enough whining, time to work!

7-8 am stretchout

My left shoulder has been really wonky for a few weeks and all the normal correctives weren't helping. I knew it was out of position but I didn't know what was keeping it out. pec minor, brachialis and teres major were all "active" i.e. in spasm, but weren't the culprit.

Put the pain ball in the sternal area of the pec MAJOR and finally, release and relief! Don't know how well the workout would have been if I hadn't figured this out. The site is not the source. Sometimes it's very far away from the site of the pain but almost always in the same "train track".Once the sternal pec tension was released the humerous went into neutral and all the peripheral tension released.

I did a lot of windmills in Hungary,which I haven't been doing at all and I think those really stimulated the pecs. Along with arms bars as well. Good to know this. I had forgotten about the pec major :))

8-9 am

Double press

2 16s x 5 x 2

2 20s x 5

2 20s x 3

2 24 x5x5

This took a bit to get going. The first sets felt heavy and awkward. By the time I taped the 4th set I was settling in;my shoulders were opening up a bit and I was feeling more grounded and stable.Ack indeed. These are the workouts that really count. Not the easy and strong ones.

Snatch

20 kg x 5/5

24 kg x 5/5 x 4 sets

wow this felt heavy overhead too.Since my shoulder has been "out" for so long just getting it in now didn't give it much time to readjust . No matter, by the fifth set I was feeling strong and stable again.

One arm swings

24 kg x5/5

32 kg x5/5 x 3 sets

this was a good choice. Needed to really re establish the swing base with a heavy load. Felt light, finally.

Serious protein breakfast( eggs, cheese and veg of course :)

Datsit. Sisu