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
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 :)
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
12, 12, 10, 7
Band rear delts red
4 sets of 13,13,15 15
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