Monday, August 11, 2014
100 Pushups, 100 Belt squats, triceps and hip sled
This is a big deal to me. 10 sets of 10 in the regular floor pushup is crazy progress since I haven't really been able to do a pushup safely in years. This is Just great progress and my chest shoulders and triceps are responding well to it also.
5:30 am roll and stretch
Mostly focused on overhead hangs in chin bar with multiple grips as well as overhead dislocates with a stick. each set was about 2.5 minutes long.The dislocates are another key stretch. Hate it with a passion as I suck so badly at it but it has to be done. Making a very big difference in my overhead position as well as shoulder pain. All better. I think I might have figured out what I wasn't doing- holding the damn stretches longs enough to "kill" the stretch reflex. The exact strategy I used for getting my knee flexion in my left leg.
It's no fun but it seems to work. No overhead loading until I can get my arm overhead with no weight correctly! Sounds stupid to write that but I've been doing it for years no more.
One arm swing warmup
16 kg x 5/5/5 x 3
10 sets of 10
Red band rear delts
10 x 10/10
this was nice. No problem at all. easy
these went great as well. 5 sets of 20 for 100 reps as well. Serious quad burn!
4 sets of 10 with 15 lbs these really help strengthen the elbow lock position. Plus NO joint pain or restriction at all is a nice thing for a change
95 lbs x 250 ft x 4 laps
just finishing off and working on my tan :)
3 sets of 1/1 with hold at sticking point about 3.5 second rep. these are tough still but I can feel the whole body get into it. parallel stance is definitely stronger than lunge stance.