Monday, July 21, 2014

Double 24 kg floor press, 32 kg belt squats, ring extensions, hip sled



Solid work today. Knee resolved when I opened up the TFL of all things.It referred right down to the lateral part of the knee, right next to the knee cap. When that released all went well. Thank G-d. loving my new knee and mobility way to much to go backwards at all!

Had a full hour stretchout this morning and worked the shoulder/lat openers in Starretss video. It got right where I needed it to, in the nexus of the lat, teres major and long head of triceps netherworld under my armpit. Grody locked down glued down tissue but this helped a lot even though I had to jerry rig it quite a bit.
that just means lots of progress to be made :)


one arm swing warmup
16 kg x 5/5/5 x 3

Floor press
2 16s x 5 x 2
2 20s x 5
2 24s x 5 x 5

this went very well once I figured out a manageable way to get the weights into position. I'll stay with this weight til I can do 5 sets of 8 easy and then go up. Nice to get some pec work again too :)

Belt squats
32 kg x 14, 16, 18 ,20
 very solid reps with bell touching floor each rep and a solid quad contraction at top of each rep. wind was good. energy too

Ring extensions
12, 12, 10, 7

Band rear delts red
4 sets of 13,13,15 15

Hip sled
95 lbs x 250 ft x 4 sets

more upright on the walking hits glutes more. I figured since I really lean in on the shoulder version I should stay more upright here.

Gripper 1.5 x  4 singles. no warmup just go. Actually not that far off. 1/4 " but that final click has always been my nemesis!

solid solid day and everything feels good

datsit
neverquit

never forget.

No comments:

205 x 1 x 5 !!, Floor pushups 3 x 23,single arm band pushdowns band rev curls

 This was decent! first time in forever to do this workout. and, while not perfect reps most were very solid and the last set was the best. ...