Thursday, May 03, 2012

Double Presses, CB swings and the RKC Arm Bar



Tuesdays left side arm bars gave my shoulder and clavicle some grief yesterday and while it was better this AM not having any Alleve in my for three days really made the inflammation that much more obvious.

Good thing today was presses ;)) We would see what body showed up today for training. My left knee was also feeling SNAFU from no alleve. I thought it would be my back yelling at me, as it has been but today was my knee and I really realized that not only does my knee not bend, I also have a serious case of osteoarthritis and aspirin doesn't do anything for it. I was hobbling pretty bad by the time I got to the workout

Warmup
one arm swings 16 kg x5/5/5 x 3
One arm clean and press
16 kg x5/5 x2
20 kg x 5/5 x 2
24 kg x 3/3 ( left shoulder clunked  :((

 then I decided to try double presses instead and see  if that helped, for some strange reason( thumb up hand orientation in bottom of swing. and it did! NO clunking at all and things seemed very solid. Perhaps having both side of the bottom engaged simultaneously creates some kind of stabilization(?)

2 16 kg x 5
2 20 kg x 5 x 3

I went back and tried some single arm clean and press with the thumb up and no clunking there as well but I do like doing the doubles so I will play with them for awhile.

Two CB swings

2 x 15,17 20, x 2 rounds

decided to switch these with swipes as Glenn has purchased an extra 25 and 35 lb CB for Stones gym and now we will have doubles to use. No way I'm ready to swipes them so we'll play with swings for awhile. The felt GREAT!

These are what I got the CB's for, that external rotation and packing of the shoulder under load, full elbow lock and triceps activation under swing load as well. Felt solid with no negatives.



KB triceps floor extensions
16 kg x 12 x 3 sets
each rep dead stop on floor and flex off. These went GREAT- no shoulder pain and lots of long head of triceps work. perfect

One KB Row
16 kg x 10/10
20 kg x 8/8 x 2

these were Glenn's idea and I love them. I haven't done any direct back work in eons, trying to avoid overworking the already overworked elbow flexors but I think the back to front strength has gotten out of balance. Way more fun than rear delts and they were HARD for being so light. I've done these really heavy in the past and I can see working up to some decent weight safely here.


KB Arm Bar ( per request)





datsit.
Sisu/NeverQuit

4 comments:

shortnginger said...

Much appreciated Mark - seen other vt's and none made it clear

great help

i can only hope you and the Mrs keep up the good work!

Toad said...

You know what we need? Clubbells for the knees!

toad

Mark Reifkind said...

thanks SNG hope it helps and of course we will :))

Mark Reifkind said...

thanks SNG hope it helps and of course we will :))