Monday, December 16, 2013
28 kg presses, 36 kg belt squat and crawling
Easy day at work today with a late start and a cancellation near the end of the day. The late start let me get a solid hour plus stretchout in right from the start, nothing better for me. Got a lot of time in on the pullup bar working up to 15-20 second hangs with double overgrip, mixed grip with both hands and reverse grip. Really concentrated on holding it up with the scapula/upper back and it kept feeling better.
Now, as I write this, my left thumb is a bit out from all the reverse grips but it will be ok. supinators just a bit overworked but the direction is correct.overhead behind the head stretches were immediately looser too after the hang work.
Also doing prone skydivers with straight arms from 90 deg to side working my way overhead a few inches at a time until I can't get the arms off the floor. very weak so I need it. Just need more extension work in general. Could really feel the right spinal erector kicking in as well. another good sign
Lots of static squat stretches in three positions and the longer I held them the deeper I got. Good start to the week.
16 kg x 5/5 x 2
20 kg x 3/3
24 kg x 3/3 ( easy!)
28 kg x 2/2 x 6 sets
these were as strong as they've been and the shoulders felt the most stable in a long time. Inpsired by this video of Azlan Mohamed SFG pressing his bodyweight with two kettlebells
I really liked his technique and wanted to play with my variation of it today and see how it went and I liked it alot. The idea was pushing the bells "out" as much as I pushed myself away from the bell.Just like how I used to bench press. Azlan's technique reminded me of a standing bench press with serious lat involvement and very vertical forearms.
He starts to lean back and gets a solid arch but then locks it in and presses from there.
My left shoulder still not locking out as well as it was but this technique didn't hurt to press at all! and that's a big deal. Instead of thinking "up" or "back" I was thinking push forward :) weird. but then my cues have always been backwards :) It feels like the same initial motion as in a bent press, with it's heavy lat and bicep involvement.
Double KB press
2 16's x 3 x 2
2 20's x 3 x 2
tried the same technique but it didn't work and make my lockout worse. I pushed out and up with the pair and it went very well.. Still not a locked out lockout but not bad either. AND, no shoulder pain
36 kg x 25 x 3 sets
x 30 x 1
these were strong, did the last set with full tension, non lockout style trying to maximize the quad and calf stretch and it was still strong!
4 laps of 50 feet
strongest yet with 15 feet of back crawl after the last lap