Saturday, November 16, 2013
36 kg One Arm Swing
Woke up feeling good this morning; neck and shoulder pain pretty much gone and not too stiff. The knee feels great and yesterdays squat stretching helped a bunch as well. Working the legs daily and with high reps really seems to be the right direction. The quad is coming back fast, as is the VMO and the legs just feels great.
Had Joe measure the knee angle this morning with my new goniometer and it looks like I'm about 120-123 degrees of flexion now! That's awesome and validates what the knee movement has been feeling like. More to come and now that I've figured out a little more as to what movements really are going to create more ROM the best is yet to come.
6 am stretchout
short version Rifga
close stance bw squats flat footed 25, 15, 10,10
knee to heel lunges 5/5 x 4 ( wow! flame on the quads fast!)
On Toes squat 3 sets of 5 - this is weak but important this is like a BW KB Hack squat
Rocking and neck nods from 4 point crawl- this worked VERY sets 2 sets of 15. really feel the quads light up, the hips and the ankles flex. this is a keeper.
One arm swings
16 kg x 5/5/ x3
20 kg x 5/5/
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 5/5 x 10 sets
these were good but my attempts to keep my eyes looking forward instead of horizon didn't work well once I got past the 28 kg. Too heavy An experiment for Geoff Neupert but I needed the heavy weight right now more than I needed to play with technique. When I get back from Israel I'll experiment more.,
Two hand swings
40 kg x 10 x 7 sets
these were solid. Need to get total sets up to ten though. this was a good start
Barbell curls 45 x 10 55 x 8 65 x 5 75 x 5 x 3 sets ( these were stronger than expected)
KB triceps extension ( on bench ) 5 sets of 12-15 with 16 kg
(played with a variety of angles. ended up with a modified skull crusher. need to work the long head
One arm band pushdowns 3 x 15 each side. good pump :)
BW = 156.5 this is a good base line now. Think I want to go up to 160 for some "reserves"
Tomorrow's a long walk, with crawling and squat stretches for time,