Thursday 12th November 2020Traps, shoulders, bicep still fairly sore.
Plus my hamstrings/erectors
It's taken almost a year, but as of this week I have been able to power snatch, pushup, dip, bench and pullup pain free!
Shoulder dislocates probably helped the most after all the stretching, and soft tissue work on tight muscles, and strengthening of serratus, lower/mid traps and cuffs.
Daily mobility work and a lot of other things I did and removed over time in phases as well.
Still have much more work to do though...
Soft tissue work - upper plus some lower.
bodyweight at home without shoes = 84.4kg
Resistance at the HomeBeen almost 2 weeks since I did this upper session, and my body didn't skip a beat, no strength or form loss.
Nothing felt any heavier either.
also received a bunch of stuff from Amazon today - some climbing nylon loops and straps, and heavy duty carabiners, to use for holding my loading pin and plates for belt squats and dips/chins etc.
They are certainly way overrated and strong enough, and cheap!
The segments allow you to vary the length when you clip the strap onto a dip belt, much like a chain
Plus a Chinese oly style lifting straps, quick release for snatches, and Element 26 Gymnastic style ISO grips hand pads
Spent a few sets trying them out on rows and pullups/hangs etc - took a bit of time to figure it out, but they work well.
Will start to use them for RDLs next time around
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externally rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band - dual strands x 10 each, 20 secs rest between each axis
band rows x 15
Yates rows 20kg bar x 15
Dip shrugs - BW x20 @RPE 6
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x20
Rotating sets between each exercise 2-3 minsA1) inverted rows - undergrip - explosive - legs bent BW x8, BW x8
explosive - weight vest+10kg x 2x9 @RPE 7 (
+1 Rep at same RPE)
feet elevated 20 inches - explosive - BW x8, @ RPE 8
A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x5
Weight vest+10kg x11 @ RPE 7 (+1 rep at same RPE)
Straight bar dip - BW x3, BW x13 @ RPE 7
AB1) High angle rows to ribcage - slight pause at bottom, explosive - barbell 20kg x15, 40kg x5, 60kg x3
explosive
65kg 2x9 @RPE 9 (
+1rep)
B2) Bench - shoulder width 14 inch grip 20kg x10, 40kg x8,
60kg x10 @ RPE 7
70kg x10 @ RPE 9.5
75kg x7 @ RPE 10
C1) single leg SSB Knee over toes soleus calf raise 4.5 inch elevation - Explode up, 3 sec eccentric - 77.5kg x10, x11 @ RPE9 (+2.5kg)
C2) Zercher Carry - with rolled towel 60kg x 5 secs, 80kg x 5 secs, 95kg x 5secs
95kg x 50secs, 45secs (
+5kg)
95kg x 35 sec hold
First carry was brutal and a bit scary!
Switched over to static hold for second set and from now on...
CD1)Muscle clean and press - no hip drive, elbows tucked 20kg x8, 30kg x10 @ RPE9
D2) AB wheel rollouts - legs bent x 12, leg straight x3
on feet, straight legs - 85% ROM - 3 count pause - BW x9 @RPE 9.5 (
+1 rep)
D3) Barbell curl explosive - 20kg x10, 27.5kg x3,
30kg x7 @ RPE 10
Miscellaneous stuffPike pushup, on feet, shoulder width grip BW x8 @ RPE 10 - failed on 9th rep attempt, harder form today - legs straight on tiptoes within 6 inches of hands, brutal!
L hang - Medium grip pull up to base of neck x6 @ RPE 9 - solid suprised I was able to do it after all the stuff I have already done
L hang hold x 30 secs - solid even after the zercher holds and ab wheel
Elbow on knee external rotations - 10lbs x 15 @ RPE 9.5 (+3 reps)
Scarecrow into press - 40 degree chest supported- 5lbs x10, 7.5lbs x8 @RPE 9
Lateral walks - band around knee, 3 steps each direction x5, 1 x Iron Edge heavy band, 1x Xheavy band
hang from bar, 2x20 scap shrugs
Jumpstretch monster mini band dislocate + stretch x a few
release rectus femoris with olympic bar
stretch
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14 hour fast - broke fast before BBall - a bit of pistachios, raw carrot/beetroot and a slice of cheese
3100+ calorie burn - according to Fitbit Charge 3, with HR monitor off, not including weights
ate 2700+
