Three video clips from today, links below
Warmup
- rolling supersetted with light and bw-only getups
- Press From Split, for video, click here, only a 16 kg but haven't done these in a while.
ETK Medium
Five Ladders of 1-2-3, two videos, links below
2 Presses + 2 Pullups @ bw + 24 kg - note that my shoulder comes up too much at the lockout. I watched this video and attempted to fix this problem during a later ladder although there are things I like better about the earlier sets - the presses look more solid to me. Here is the second press video:
3 Presses + 3 Pullups @ bw + 24 kg
Later: 2 x 16 kg pistol, 1 x 24 kg 1-leg DL - lats cramped on 1-leg DL's.
Notes on Strength and Hypertrophy
- It took me over an hour to do this. For pure strength and minimal gains in muscle size, I take my time, usually not resting between the rungs of one and two reps, but resting before the rung of three, and resting 5-10 minutes between ladders.
- I try not to rest between the presses and the pullups while still at this low volume, but on Heavy Day, I will likely rest between those things at rungs of three and of four.
- As we age, we don't need to worry as much about gaining muscle size for the simple reason that it's harder to do. Today's workout took less time than I would have chosen to use 10 years ago.
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