Training Update
Steve Freides
Along the way, I learned I had very poor thoracic spine mobility and
that has been my focus in rehab: get the t-spine doing the right thing
and the shoulders will have far fewer problems.
I started back again just two weeks ago, using one of my favorite
exercises, the one-armed, standing kettlebell strict or military press,
and practicing it in a 3-day rotation that's worked well for me in the
past:
Day 1: max sets of 5 or fewer reps, usually long rests, this time on the
clock w/ new sets on the 2:00 or 2:30.
Day 2: max reps in a single set
Day 3: off/easy
I usually do this twice a week. Below is reps x sets, everything is
first left arm and then right.
Nov 4: 20 kg: 5 reps x 2 sets
Nov 5: 20 kg: 5 x 3
Nov 6: 20 kg: 5 x 4
Nov 7: 20 kg: 5, 3, 3 - long pauses at top of last rep each set
Nov 9: 20 kg: 5 x 1
Nov 10: 20 kg: 2, 10 - 10 reps means time to move back to 24 kg
Nov 12: 24 kg: 3 reps x 5 sets on the 2:30
Nov 13: 24 kg: 1, 5 - our starting max reps is 5
Nov 15: 24 kg, 3 reps x 6 sets on the 2:30
Nov 17: 24 kg: 1, 6 - new max
Nov 19: 24 kg: sets of 4, 3, 4, 3, 3, 2 on the 2:00 - compared to last
time, less rest, more reps
Nov 20: 24 kg, 7 reps - new max, should mean I can now press 28 kg for a
rep or two
I'll probably get in one more each of a max sets and a max reps day, and
then take a few days off to cycle back over Thanksgiving weekend.
My "warmup" exercise is a new one I just heard about, a gooseneck
pullup. You make a fist and bend your wrists, and that's what you put
over the bar. I've generally been doing one of these each day before my
presses, sometimes two. And I've been doing some other stuff as well, a
little barbell deadlifting when I'm in the mood, always some bodyweight
or kettlebell windmills, kettlebell swings or snatches every other day
or so, and I'm working back to standing ab wheel rollouts again.
There you have it, Comrades.
David
"Steve Freides" <st...@kbnj.com> wrote in message
news:7motakF...@mid.individual.net...
Thanks Steve. I always wanted to know exactly how you did this
so the 3rd day is 'off' right?
>
Tom Anderson
> My "warmup" exercise is a new one I just heard about, a gooseneck
> pullup. You make a fist and bend your wrists, and that's what you put
> over the bar.
Yikes. How do your wrists like that?
This sounds like it actually might be useful for working around my ongoing
tendonitis, though, since it doesn't put any load on the hands.
tom
--
On two occasions I have been asked [by members of Parliament], 'Pray,
Mr. Babbage, if you put into the machine wrong figures, will the right
answers come out?' I am not able rightly to apprehend the kind of
confusion of ideas that could provoke such a question. -- Charles Babbage
Steve Freides
> On Fri, 20 Nov 2009, Steve Freides wrote:
>
>> My "warmup" exercise is a new one I just heard about, a gooseneck
>> pullup. You make a fist and bend your wrists, and that's what you
>> put over the bar.
>
> Yikes. How do your wrists like that?
Pain is just weakness leaving your body.
> This sounds like it actually might be useful for working around my
> ongoing tendonitis, though, since it doesn't put any load on the
> hands.
Not, I think. Try even just hanging from the bar in this position - it
is not terribly friendly to anything in your forearms. I've grown quite
fond of these - really do good things in alignment for me in the
shoulders and upper back, not sure _why_, but they do.
If you try it, please report back.
Here's one but no dead hang at either end, I'm afraid. Purist that I
am, I start in a dead hang and finish that way, too.
http://www.youtube.com/watch?v=X3Zta0Fv07k
> tom
Steve Freides
> On Fri, 20 Nov 2009, Steve Freides wrote:
>
>> My "warmup" exercise is a new one I just heard about, a gooseneck
>> pullup. You make a fist and bend your wrists, and that's what you
>> put over the bar.
>
> Yikes. How do your wrists like that?
>
> This sounds like it actually might be useful for working around my
> ongoing tendonitis, though, since it doesn't put any load on the
> hands.
> tom
Here you go, 2 reps @ bw + 8 kg:
http://www.youtube.com/watch?v=MDVK4HwmdM0
Tom Anderson
> Tom Anderson wrote:
>> On Fri, 20 Nov 2009, Steve Freides wrote:
>>
>>> My "warmup" exercise is a new one I just heard about, a gooseneck
>>> pullup. You make a fist and bend your wrists, and that's what you
>>> put over the bar.
>>
>> Yikes. How do your wrists like that?
>>
>> This sounds like it actually might be useful for working around my
>> ongoing tendonitis, though, since it doesn't put any load on the
>> hands.
>
> Here you go, 2 reps @ bw + 8 kg:
>
> http://www.youtube.com/watch?v=MDVK4HwmdM0
I had to stop watching that after the first, because it hurt too much.
I'd been thinking chin-ups, ie palms towards you. That sounds like it
should be less painful, although it might just not be possible.
Either way, this is a damn fool exercise!
tom
--
Any problem in computer science can be solved with another layer of
indirection. But that usually will create another problem. -- David
Wheeler