Saturday, August 15, 2015
32 kg One Arm Swings,First Fee Pistol!, parallel weighted pushups, db laterals
Well there ya go! One week short of two years of my TKR I made my first unassisted one leg squat! Not perfect by anymeans but all by my lonesome and a double to boot!
I've made much faster progress in this than I expected, of course I have been training for this, in retrospect, for the last two years. Have a long way to go but it is a solid start. Now to go back to some TRX or ring support and work on depth and static strength in the deeper position.
Now that I know I can DO it, I can go backwards a bit and rebuild. What an amazing present to myself and a great way to celebrate my two year anniversary of the knee replacement,
I did these after swings and did 5/5 kickstand squats right after. These are helping quite a bit in the progression as well
One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
32 kg x 10/10 x 10 sets
14,000 lbs work
positively EASY. Fast accelerative and no problem at all. Backed off instead of 12's and was a good idea although 12's would have been easy too. Recovery catching back up
( as above)
bw x 10
25 lbs x 10 x 4 sets
draped chains around neck worked great.need a weighted vest though
Db side raises
4 sets of 10 with 15s
getting better, actually
ok heavy ruck tomorrow!