Monday, November 11, 2013


Not a high energy day today. Watched Transporter 3 on my laptop yesterday and spent too much times it seems looking 'down' and woke up with a crick in my neck that didn't want to go away. Neck and traps were sore all day so presses today were extra fun :)

6-7 am
Full rifga ( lots of neck and shoulder mobility)
OS resets and rocking with toes in dorsi and plantar flexion as well in 4 point crawl stance
Overhead stick work with reverse and regular grips

Glenn still out of town working so I was solo today. went right to work after getting home

KB press( short cycle)
16 kg x 5/5 x 2
20 kg x 3/3
24 kg x 3/3 x 8 sets

the presses actually felt very solid on both arms for a change.Fixing the clean so that the lower arm was more vertical at the catch did the trick. NO spin outs at all on any rep,very pleased. BUT the bells felt heavy! Bodyweight was 157 even this AM so I can't blame it on being light Just tired.

28 kg x 5/5
32 kg x 3/3 x 3 sets

this was a good idea. I really have to start doing more heavier cleans if I want to feel stronger pressing the heavier bells. But anything more than three reps was out. Held each rep for 2 seconds in the rack. this was solid

Double bell front squats
2 16's x 3 x 7 sets

these went great! Played around with narrower and wider stances as well as OLY shoes and flat feet and the medium stance ( above) with flat feet actually gave the best depth. this is encouraging. Same slightly outside, vertical forearm rack position and gave NO shoulder adjustments.

Bodyweight lunges ( narrow stance) SS Close stance squats
10/10/10 x 4 rounds

good solid pump. Was supposed to crawl but didn't want the upper traps to light up. More later

One arm triceps pushdown
black band 4 sets of 12

this is a good exercise for me, hits the triceps and the single arm work seems to let the shoulders stay out of it more.More triceps mass for sure in my future. Extensions coming up/

Sundays walk
58 minutes
6200 steps
2.7 mph average

this started out strong and got tired after the second lap.Very surprising after the last two weeks of stairs and hills and a continuous flat walk would make them tired. but that is the only thing I haven't been doing of late and my legs felt it. in a good way. Made the 5 laps but had considered six at how strong I started out. Oh well. have to listen to the body first and foremost.

at end of each lap ( after second) high knee marching for a block length followed by supported wide and narrow squat stretches. Felt great, opened up the tight quads and hips and stretched everything out. depth is getting better

Last two blocks backwards walking, more high steps.

Foam roll and stretchout immediately after.


at the Tsart Castle in Rijecka, Croatia


Kikolu said...

Whats your opinion on two things, I really dig for it:

1. the chest expander as a stand alone upper body tool?

2. legtraining for a guy who walks and cycles a lot. A lot.


Mark Reifkind said...

the chest expander is great but I wouldn't choose it for the stand alone move. not pretty much just middle back triceps and some shoulders.
I would choose heavy DB or BB pullover before it.

Leg training for endurance athletes should be strength oriented.Low reps on basic exercises,squats, deadlifts lunges etc. Unless one wants mass then classic BB work.