Saturday, September 10, 2011

32 kg Long cycle press and 24 kg snatch


After last weeks strong 28 kg presses I knew I was ready to take the 32 kg out for a ride, even though my left shoulder has still been going in and out of neutral and pissing me off. I pain ball it, or overhead stretch it or stick shrug it and it settles down but just a little too much internal rotation and it's talking to me again.

Got in early, slept well, felt good and got a great full body stretchout before training.Surprisingly the workout was good lol.

One arm swing warmup
16 kg x 15 x 3 sets
One arm clean warmup
16 kg x5/5 x2

Long Cycle Clean and press
16 kg x5/5
20kg x 3/3
24 kg x2/2
28kg x1/1 ( when I feel strong I always do less warmups- I felt strong- I wanted to get to the 32)

32 kg x 2/2 x 4 sets

These went well. The video above is the second set. My shoulder was moving around a bit on each rep and I couldn't figure out why until the third set when I realized I was using my lat to get set but then didn't KEEP it on as I pressed.
I just went mentally to pushing the bell and the lat wasn't keeping the shoulder head down in the socket.

Once I figured that out the forth set was perfect- NO adjustments or instability at all. 'Bout time :((

Not sure how many total reps I've done in recent workouts with the 32 kg ( I should know this BEFORE each workout) but this has to be close. I'll check later.

Snatches
24 kg x5/5
x 6/6
x 7/7
x8/8
x9/9
x10/10

these felt great and I need to get my snatch reps up as well as my total number of reps per workout. Hands were perfect and so nice to see my right shoulder is coming along so well. Just wish that my left would cooperate as well :))


Pullups
5 sets of 4 with 5 scap pullups at the end of each set/ plus a 5 sec hang.

these are flying up. Really focused on maintaining a strong hollow position throughout each rep

Band tricep extension ( black band)
20 reps
20 reps
15 reps
12 reps
10 reps

lol, talked about deja vu! brought back my bodybuilding days very quickly-especially as my triceps went deep into fatigue very fast! I was planning on 100 reps- 5 sets of 20 but my tri's had different ideas. This is a great exercise for my tri's and my shoulders don't mind it at all so it's here to stay. First goal is 5 x 20.


Datsit. Sisu.

3 comments:

Fatguy said...

Once again, great post! I find your posts about your own struggles to be refreshing and quite motivating! It tells me that my own personal struggles are normal, and can be overcome. They're the same as an advanced practitioner, yet show me how far I can go, if I strive for the same fortitude that you demonstrate.

Mark Reifkind said...

FG

thanks and glad that my personal journey, with ALL it's ups and down resonates,as I hope it would.No one's path is straight to any TOP without switchbacks, they are not only part of the journey but a crucial part and not to be discouraged by but learnt from.

and yes, the problems and challenges are the same at every level, it's just the intensity that varies.

we all have to be responsible,as KStar so eloquently says, for our own basic maintenance of our body and that's a daily practice.

and attitude and fortitude go a LONG way.
thanks for taking the time to comment.

Frankie Mecono RKCII said...

You have mentioned shoulder symptoms a few times.I have had some similar issues, my pec minor, scalene, clavicle get ache etc..
I would foam roll, mobility, stretch and get it up to speed for the training and bang back to where it was that evening or next day.
Turns out my first rib was popping out and setting of this chain reaction.
Hope I can help
Nice video.