Saturday, 29 September 2012

Delayed Friday

Got held back at work so on Saturday morning instead

OHS with band overhead and band around knees.
10 x 20 kg back squats

The OHS with bands are not a bad concept.  But the band I need overhead is the same one I need around my knees, so slight logistical issues.

Back and forth a  few times, around 4 I think, playing with different band combinations.

Wednesday, 26 September 2012

Almost romanian

Row 500m
Treadmill 500m(? Really don't know what those units are)

Modified CFWU
10 x Air squat with small purple band around knees, 12" box
10 x Ring rows
10 x girly push-ups
10 x abmat sit-ups


  • 10 x 60kg Deadlifts
    Hamstrings seem looser, I was able to get the bar almost to the ground with knees straight. Not that I was trying for that. Usually when I send my hips back my hamstrings are so tight I have to bend my knees immediately to lower the bar. This time I waited for the pull in my hamstrings and the bar was almost on the ground before I felt it.
    Tomorrow will be a different story I'm sure
  • 10 x 15kg Behind the neck press
    Brett Fforde's suggestion.
    Neck back. Push bar back slightly. Reach hard for the external rotation.
    Neck position was a bit yeck. Too turtley too often. Shoulders were OK, lost concentration some times. Has potential to get that external shoulder rotation groove.

Monday, 24 September 2012

On the road back

I know this part of the road better than the destination.

CFWU variant
3 Rounds
10 x 12" box squats
10 ring rows
10 x girlie push-ups
10 x frog abmat sit-ups

10 x 20 kg 12" box + 20kg bumper

Going for position and posterior chain recruitment. Mostly got it at the end. A few deadlifts needed to wake things up back there I think, that and more mobility work to let my femurs externally rotate.

Sunday, 23 September 2012

Well I know what the problem was

Nothing wrong with technique or the non-existent programming.
The day after the last post we were out 'n about and my hips, legs and lower back felt heavy. Not sore, not really achy although there was a bit of that. More a combination of tight, numb and heavy. I couldn't figure out what was wrong and was getting worried that I'd popped a disk again and this was a form of nerve impingement. So we did our stuff that, being Auckland, included wandering through fairly heavy rain for a mile or so to get back to where we'd had to park the car, then not getting home to get changed for 3 or 4 more hours.

Next day I woke up with with a sniffle an inflamed sinuses and by days end out was down an out. And stayed that way for the rest of the week and most of this week.

It's almost passed now thank goodness and while my hips and hamstrings have a strength approximating custard, I can get them to fire if I concentrate hard. So should be able to get back on track again.

Which is a huge relief.

And I don't know where I found it, but I came across someone linking this video which wonderfully illustrates the hip hinge style of KB swing. I've been pursuing this as a tool to get my posterior chain switched on and this is a great example to aim for.

Melanie has a site and YouTube channel with some quite good tutorials, eg although this video, not from her site or channel, is probably the best of her with a perfect hip hinge swing.

Friday, 7 September 2012

Friday frustration

CFWU look alike

Dowel OHS
10 x 20kg back squat

Shoulders not right.
Hips not right.
Feel like the wheels have fallen off. What the hell happened?

Thursday, 6 September 2012

Deadlifts and presses

AMRAP until I felt like stopping
6-8 x 60kg deadlifts
6-8 or 12 x 12kg dumbbell presses

Mostly 6 reps but more if I needed a few extra to get things to line up.

A few turkish get-ups with a  10kg dumbbell. Terrible form.

Monday, 3 September 2012

Back squats

Modified CFWU - 3x
15 OHS
10 Rob rows
12 Frog ab-mat sit-ups
10 Girlie push-ups

6 x 60kg back squat
Wasn't getting my hips into it correctly so went for an extra