Tuesday, March 06, 2012
Now, my swing is back!
Well it wasn't exactly gone but it hasn't felt 'just right' in a long time.Since, of well I could do 400 32 kg one arm swings in one workout no problem or 600 24 kg one arm swings. That was three plus years ago and I've been trying to get it back for awhile.
Today I think I figured it out :)) ( inside joke).
Just as always the answer was for me to do it the way I felt I should rather than the way I thought I should. Bottom line for me is that in order for me to really get my hips to load I have to let myself lean forward; it's my particular lumbo pelvic rythym and it always works, I just forget, or are too damn stubborn, to do it.
I want it to be 'prettier" or more 'technically perfect' but my groove is my groove and then it becomes perfect. when I do it the way that for me , produces the most power and force and tweaks me the least :))
I noticed watching more of Pavel's old picstures and DVDs that his back angle in the bottom position is almost parallel to the floor. I used to let myself swing this way but thought I wasn't getting enough "leg" into it and got more upright.
The above blurry photo was from that Golden era of my swing and snatch and now I think I have the magic elixir again.
One arm swing warmup
16 kg x5/5/5 x 3
20 x 4/4
24 kg x 3/3 x 4 sets
x5/5 x 1 set
Pretty damn good! Almost no shoulder issues at all. Still focusing on using the scapula tp stabilize the rack position as well as on the descent. Definitely on the right track and things are getting better. right arm felt awesome and could have done 20 rep sets :))
One arm swing
24 kg x10/10
28 kg x8/8
32 kg x5/5 x 7 sets
THESE felt awesome. I got the idea right from the first set and these easily the strongest swings I have done in ages. Could have done toms more sets.Everything was better,shoulder stress, grip stress, back and hip stress, even the knee.
I basically just got out of my own way. What a concept :))
Two hand CB arm cast
35 x 8/8x2
these were very good but tough at the end, hence the last set of 5's.tons of lats triceps biceps, and need I even say it GRIPPPPPPP!!!!!
DB bent laterals
5 sets of 12 reps 12 lbs
need these to balance the shoulder . getting stronger each week
Rev grip band pushdowns
4 x 20
3 x 8 seconds.
better but still tough. especially after all the shoulder and triceps work. I plan on putting these on my EOD schedule with the rest of the bodyweight training
BW Legs/ calves
toast. it's so much easier to do this when you have a committed consistent and totally dedicated training partner like I do now in Glenn.> The man is Old School and Real Deal and what more could I ask for?