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

Floor Pushups
10 sets of 10
Supersetted with

Red band rear delts
10 x 10/10

this was nice. No problem at all. easy

Belt squats

these went great as well. 5 sets of 20 for 100 reps as well. Serious quad burn!

Db kickbacks
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

Hip sled
95 lbs x 250 ft x 4 laps
just finishing off and working  on my tan :)

#1.5 gripper
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.

great day



Hunter Jarvis said...

Been meaning to ask Mark. Do you prefer shoulder dislocates with a stick or bungee cord and why?

Mark Reifkind said...

I am using the stick right now as it gives me a better pec/ shoulder stretch. the bands stretch right at the point where I need the muscles to stretch instead.
much harder for me but more effective.

those overhead hangs, though are helping more than anything.