Lifting again

I'm back to the program.

Ring triceps ext - kneeling : 4 reps x 5 sets

ZSQ : 75# x 4reps x 5 sets

I backed off the weight and sets a little since I've been away so long. Felt pretty good

Wrist roller : 60# flex x 3
50# ext x 3

The best ab and back workout

- Coughing.
I've been down with something since Tues night. Had a fever through yesterday. Other than coughing and sleeping I didn't do much but sit around. Feeling better today, fever gone, head is getting congested and hacking phlegm but I can handle that. I missed 3 training days last week and today isn't looking good. Of course there's nothing like 24kg snatches to clear the junk out of your lungs. But with my decreased appetite I'm a bit weak. I'll just be doing joint mobility, maybe some Flow-Fit and perhaps a few swings the next couple days to get back on track.
After doing the FMS on myself I found I need to really retrain hamstring/hip flexor complex. That's to get my Active SLR up to an acceptable score. I also have to work with overhead flexibility. I'm fine with one arm but bad with both arms overhead. I think it's probably the giant wing-like lats I have (yes you can laugh). Lats and pec need some releasing.
Should be back in the saddle soon, giddy-up

It would have been easy...

to skip today's training. But having a gym at the office and a training partner kept me from skipping. Boy that's nice.

Slow start and on a bit of a time crunch.

TGU - 24kg x 2/2 x 3 1:30 rest
Snatches - 24kg x 2/2 x 15 , top of each minute. I'll stick with this until it feels a little easier then I'll increase the density.

changing it up

Tomorrow I'm attending a FMS workshop by Brett Jones (who? Brett Jones!) in p-burgh. That means I won't have time to DL tomorrow. Though I do hope to do a couple reps and get some pointers from Brett if he has time.

I decided I'd rather stay on track more with the DL than arm day. Plus I can still feel the triceps from the other day.

DL - 215# x 2 reps x 4 sets , 2 min rest. I'm really focusing on form trying to implement the suggestions given to me. The heaviness of the first rep surprised me a little but after that it wasn't bad. By applying high-tension techniques it all feels heavy, even 150#, so you just get used to it.

I didn't have to completely write off the arm training because of the briefness of the DL routine.

OA band pullup - did 3 singles back-to-back alternating R and L x 2 . So total reps 6/6. These felt good, able to lock off nicely at the top so I just continued to do a few reps instead of stopping with 1.

Bending - 3/16 CRS x 5" x 1 , I'm slamming these now, just need to get some more so I can do some volume and work on speed and explosiveness.
Pole barn nails x 4 , these are 6" x 3/16 but galvanized and significantly harder than the "greens" . I stalled out on the 4th one and had to go to DU to get the initial kink. I think I might be stronger on DU, I'm going to have to play around with this more. Maybe it was just the change of muscles that made it easier.
Finished with some leverage work and CB.

keepin' on

today's training -

ZSQ - 85# x 4 reps x 6 sets , 1:30 rest - I don't even notice the pressure of the weight on my elbows anymore and I'm able to start moving up to a weight that actually works my legs.

Triceps extensions on the rings - kneeling, 4 reps x 6 sets , 1:30 rest - I'll probably post a video of this soon. It is such a great exercise, it feels very fluid while doing it and blasts the triceps.

Finger rolls BB - 85# x 10 , 95# x 10 , these really blow up my forearms

Yesterday did a variety of grip work just playing around, swings with the big grip handle , wrist extension , a little wrist roller.

Tried some electro therapy on the forearms today to see if it helps recovery.

Kris is also seeing good gains and is still amazed by the ability of what would appear to be a simple exercise program to produce such great results. Simple in that you don't feel wasted at the end of your training and aren't doing a bunch of mindless reps for each individual body part. And that you don't get all that sore afterwards. I think he's a convert

5 secs makes a considerable difference

TGU - 24kg x 2/2 x 3 , these don't seem to get much easier, but just enough.

Snatches - 24kg x 2/2 x 15 , top of each minute. Last week was 1:05 rest. I could feel the difference in the rest of that extra 5 secs. But still recovered pretty good between sets.

wrist roller - 30# , extension , 2 sets of 2 rolls
35# , flexion , 2 sets of 2 rolls , that loading pin is working out great.

Gym photos

A few pics of the "courage corner". We have more stuff than we have time to use. You can also see the band setup I use for weight assisted pullups.