Wednesday, December 25, 2013
Christmas day snatches / Motion is Lotion.
Got tweaked pretty hard by Monday's workout. I knew I was forcing it too much, the third rep on the presses was too far above 80% effort and the cleans were not so much too heavy but I didn't warm up enough for them and my form was off and my groin didn't like it either.Everything was rushed and "off" and I just pushed through instead of listening.
But I listened for the last two days as my left SI/piriformis and hip in general were not happy at all and let me know it all day AND night.Even lying down as achy and it didn't want to release easily.This is the first real tweak since the knee surgery and let me know I don't want another, and I certainly don't want to go back to the days of being so restricted plus being in pretty good pain at the same time.It brought back many bad memories which I am more than willing to forget.
But not this lesson: I don't need to try to go so heavy with my overhead lifts. My upper body mobility is just not up to it, and, just like I did in the squat but working it as a stretch/corrective pattern instead of a loading lift I need to have a somewhat similar approach to my press and snatch days as well.
I don't have to stop loading them completely but just moderate the loads in the press just as I do in the snatch and make the 24 kg my top weight. At least until ( if) I get my overhead mobility much much better.
Cycling them with the 20, 22 and 24 kg weights should give me plenty of loading and be much safer.I've done my time with heavy grinds on my shoulders and I think those days are gone.I've gotten used to it with the snatch, now it's time to do the same thing with the press.
5:30-6:45 AM full stretchout
another thing I realized is that I really haven't been putting in enough time with the stretching and it's been adding up- in the wrong direction- since going to Israel. Today I put in the full lower/upper body roll and stretchout and the hip pain and restriction just melted away :) Lots of work however but it was so necessary.
100 ups( almost ready to run in place!)
Foam rolling full assessment
back bends over stab ball
OS resets/rocking, four positions
hamstring strap stretch
up and down dogs
frog squat stretch
straddle stretch and pike stretch
hangs from bar with feet on and off floor, three grips
overhead stick stretch, reverse grip and behind back from overhead.
coffee table pigeon stretch
kneeling hip flexor stretch
close med and wide stance dynamic squat mobs
heel to toe lunges
10 minutes on treadmill at 15 Deg elevation
Feels like my squat depth in the supported squat is really gotten to another level of late and it feels great. the quads are just letting go as I hold the bottom position for longer and longer periods and I have more hope than ever that I will get my full deep squat position in the future.Seiza would be nice too but one thing at a time
one arm swing warmups
16 kg x 8/8 x 3
16 kg x 5/5/ x 2
20 kg x 5/5 x 3
22 kg x 5/5 x 3
24 kg x 5/5 x 3 sets
this was perfect. Didn't even know last night if I would be able to swing and I certainly didn't think I could snatch and there was NO possibility of snatch the 24 kg given how I was feeling. Motion is lotion indeed.
I definitely need to go up slowly as it was taking a while for my hips to reset to where they were before the tweak. I believe that the "newer" the tweak the easier it is to shake it out by trying to move as close to normally as possible as soon as possible and as much as possible. I feel like this presses a 'reset' button in my nervous system and my body goes back to the state of being it had before the 'injury' .
You can't push it too fast though and pain usually restricts anyway but I do this everytime I get tweaked and it works well. Did today as well.
By the time I got to the ninth set and the 24 kg was done I was feeling 90% of normal and still do 5 hours later as I write this
Split squats ( Bw\)
2 x 10 each leg ( prepping for next week)
these felt great and will take the place of walking lunges
80 lbs x 230 feet x 5 rounds
these were good but tough I used 70 lbs last week and could feel the difference but I'm ready for it.
Cable curls 4 x 10-12
Pushdowns 4 x 10-12
this was a great Christmas day present to me! Feel SO much better than I did the last two days and won't neglect my stretching or floor work. It's my key to muscular recovery.