Another Sunday, A Better Result

Posted on Apr 29, 2007 - 10:37pm by MarkFu in Gym

Returning back to the Met-Rx powerlifting corner where I dropped 360 to the floor a week ago on a quiet Sunday afternoon, knowing I blew out a disk, I started lifitng again, even overhead.

I started out easy doing some sit-ups and back extension-type movements and stretches to get an idea what I could do and what I should not even attempt. From the start, I found I could not do that warm-up stretch called "Samson". Too bad, it’s a good one.

I started by doing a pull-up pyramid of 1-2-3-4, repeated 5 times.
Next, was 3 sets of dips, 15/20/25.
With a stick I did 3 set of 15 overhead squats and that went well.

I was ready to try lifting some iron at this point and began with overhead squats, using a empty bar first. I decided to go with a 7×3 routine and went light and cautious, concentrating on getting the form right and the body tight. I lifted 45/55/65/75/85/75/65. Not bad, but 85 was a little tricky for me, more because I did not feel I had everything locked in as I should.

I was stretching between sets and that seemed to help and motivate me to do a 7×3 session of shoulder presses. 45×10/65×9/95/115/135/115/95. Once again, I kept it light and made sure I had decent technique. I also left the gym feeling no more pain then when I started and even less as the evening went on. Perhaps I will sleep better tonight. Fingers crossed.

lastly, yesterday I did a push-up workout and did 204 repetitions over 6 sets for an average of 34 per set.

(Not) A Sleepy Sunday AfternoonSomewhat typical of Sunday workouts for me is the slow start they usually get off to and this was no different. I have had some solid efforts this past week and so it is natural things are moving slowly....
Sunday Morning Sk8 ...
Training Log for Week Ending 4/27/08Monday, 4/21/08 Behind the Neck Presses: 65×10/75×10 then to Overhead Squats; same weights, x 10. Overhead Squats: 45×15/45×15/45×15 Overhead Squats, workset: 90×3/90×3/110×3/120×3/130×2/140×2/150×2 ————————————– Wednesday, 4/23/08 Barbell Thrusters, x 10 45/45/65/65/90/90/ Kettlebell Swings, 32 kg x 10: 2H: 5×10 1H: 5×10 ——————————————– Thursday-Saturday, 4/24-4/26 No workouts. In meetings. ——————————————— Sunday, 4/27/08...
Squats and Deadlifts ...
Slow Burn ...
“Waited” Pull-ups & Waiter Walks ...
Training Log, Week Ending July 13, 2008Monday, 7/7/08 Kettlebell Swings 20 kg H2H, 50 20 kg 2H, 50 32kg 2H, 20/20/20/20/20/20 32 kg 1H, 20/20/20/20 —————————————————————————– Tuesday, 7/8/08 3 rounds of Burgeners OHS. 45# x 10 x 3 2 Position Snatch + 3 OHS x 7 45/65/75/85/93/100/105 2 Position Clean + 3 Front Squats x 5...