Monday, August 17, 2015

Barbell Press 100lbs x 5x5,32 kg Belt squat,floor pushups, sled drag, hangs

For some reason my elbow went wonky again, again in the middle of the night. Perhaps it was the weighted pushups but it was bugging me all morning. Of course it was press day but I hoped that the bar would help re adjust it. much as it did last time.

The workout went ok but 1) the bar was heavy after doing just the single bell press last week and 2) the elbow was not happy and that was distracting.Especially on the pushups.

I got Tracy to release the long head of the triceps like she did last time and that has already made a huge difference. Getting into front leaning rest also helps set the elbow into external rotation.

It just made me realize again, just how much energy being in pain and tweaked really sucks from you. It becomes the entire focus of the day, figuring out how to un fuck it, then going through the inevitable pain to do so.

Importance #1 Pain free and easy ROM of all joint PLUS a little extra precedes loading big time. When that goes away put it at the top of the priority list ASAP!

Barbell Press
 stick x 5
bar x 5
65 x 5
85 x 5
100 x 5 x 5

not easy at all but overhead position is better. This takes SO much total body exertion it's not funny. and 100 lbs seemed way heavier than expected

Belt squat
32 kg x 15 x 4 sets

strong and solid

Floor pushups
86 total reps

the shoulder was not clunky at all but the elbow was very distracting. BUT at the end, holding in the lean and rest posture the elbow adjusted correctly INTO external rotation and felt immediately better

Sled pull
105 lbs x 250 ft  x 4 laps
strong but the 100 degree heat didn't help

Bar hangs
3 grips x 30 seconds

these are crucial

day off tomorrow. lots of mobility work


No comments: