Trying to get back in the exercise saddle, making sure to keep pelvic floor up and tight
The Plan: Mon = easy KB FSQ, heavy BP, volume DL, KB snatch test
Warmup: walk 2 mi., rolling, 16 kg getups x 1 each way before phone rang
Below is a little sequence to try and help get my hips into my bent presses better
bw: windmill x 2 + bent press x 2
14: windmill x 2 + bent press x 2 - I like chaining these together
24/24: KB FSQ x 5 - easy, peasy, lemon squeasy
NB: Bench Press - I am thinking that I have no business having a "max" bench day - I need lots of 70%-ish volume, so that's what I'm going to do today to the extent I can, all paused on the chest.
BP: 110 x 5 (what was on the bar), 125 x 1, 145 x 2 (phone rang), 145 x 5 - this weight feels like my 24 kg kettlebell, heavy enough without preventing me from focusing on improving my technique by trying new things.
DL: on 3.5" platform, 225 x 5, 5, 5, 5, 5 - all overhand grip as usual
16: snatch, 25L+25R. Videotaped, form was variously between "barely acceptable but ouch that doesn't look nice for your shoulders" and "barely OK." Need to snatch more and with this weight for a while. I used to be good at these <sigh>
Onward and Upward!
Tue 1 May 2012
The Plan: Tue = KB getup, windmill, bent press, jerk for skill, KB swing w/ heavier weight
Warmup - not much, walk to high school to deliver something to my son.
16: 2 alternating full getups each side. Bent knee stays planted, torso moves 90 degrees.
16: windmill x 3 - hips felt tight, decided against bent presses this set
Cossacks to free hips, then try again
16: (windmill x 2 + bent press x 2) x 1
16: (snatch x 5, windmill x 2 + bent press x 2) x 1
32: swing 6+6 on the minute for 8:00, alternating lf/rf. Was going to do 10:00, abs started feeling really tired so stopped, also was more explosive than last Saturday with these.
Wed, 2 May 2012
The Plan: Wed = 28 kg press/pu x 1-4 total reps, heavy SQ, volume BP, easy 1-leg KB DL or other DL variation
warmup - kicks, cossack sequence
Wed = 28 kg press/pu x 1-4 total reps, heavy SQ, volume BP, easy 1-leg KB DL or other DL variation
28: press/pu x 1, 1 - been a while
NB: Overhead Squat is a very, very good thing, always seems to make both my SQ and DL immediately afterwards work better.
OHS: stick x 3, bar x 1, 1
FSQ: 95 x 5, 115 x 4, 135 x 3, 155 x 1 - a good day. I have no business having a really heavy day at this movement, either, but 155 isn't exactly heavy so this will suffice.
BP: 135 x 5, 5, 5, 5, 5 - perfect weight, first rep of every set felt really light
24: 1-leg DL, lf, 2 - most comfortable and best form in a while
No cardio feels good today - could have done it, will hopefully do some good snatches tomorrow.
Onward and Upward!
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