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.
24 kg x5/5
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 :))
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)
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.