Monday, January 12, 2015

85 lb press x 5x5 ,Handstand! ,barbell hacks, inclined pushups, sled pull

What an amazing workout. Woke up feel so-so and didn't really expect much but man what a huge day! First off today's press workout was the strongest I have been in it ever. My press finally felt STRONG! Like the old days. Not like something was going to break on every rep. Or, just holding the damn bar. The empty bar.

But perseverance pays off and today felt as solid as could be,Usually I come off the bar saying ' damn ,that was hard' . Today was "damn, that felt good"! Like that much better than the former.

PLUS my first attempt at a handstand in many months was a great success! Last time I couldn't stay upside down even with a partner holding my feet! Today no problem, and, while the position overhead was no near perfect it was no big deal either and I wasn't torqued at all.

My hypothesis was that the military bar press would transfer into the handstand and  I was right! This last year as the first time that I can remember that I could not hold a handstand. That was unacceptable but I was afraid I was going to have learn to accept it. Now, I don't! These will go back in the mix for sure now.

Now next- get my pullup back and I will be pretty much set: walking, squatting,pushups, handstand, pressing, pullups. what more do I need. Oh yea, kb snatch. That too :)

Military press
stick x 10 x 3
45  x 5-8
65 x 5 ( first time making this jump)
75 x 3
85 x 5 x 5 ties pr

5-6 attempts with Glenn spotting then against wall. Nice!

Barbell hacks
35 lb x 15
55 lbs x 15 x 3

even better than last week. stronger

Incline pushups ( feet on box hands on floor)
12, 12, 10,
feet on floor

again, these are feeling fantastic

Hip sled
110 lbs x 250 ft x 4 laps

strong! great day.


coming back soon


lars said...

Rif, its so nice to see your progress!! Respect! I am interested in the progress, what have led you to ultrarunning? And back to powerwork? You were a hunchback also, right? Even hackenschmidt was a rider.
Would you be so kind and maybe post pictures of that transformations?

Mark Reifkind said...


I turned first to running in 1977 after my shoulder dislocation in gymnastics and couldn't do anything upper body for many months.
too slow to be a good marathoner I realized I could suffer well, albeit slowly, for a long time.

I never competed as there were few ultras at that time and I knew I needed many years of training but I did run 50 miles in training and did many run bike swim trainings as I wanted to do the Ironman event which had just come out

Mark Reifkind said...

as far as back to powerwork I got tired of being 5'5" 125 lbs and not able to get a date :)