Age: 63
Weight: 150 lbs.
Pressing experience: Have done a full ROP several times but not lately. Almost a year and a half of powerlifting meets behind me, my next mission is to regain at least 28 kg in the one-arm kettlebell military press, and I hope 32 kg. Have hit 32 kg several times in the past but not in the last 5 or more years.
Relevant history: 1. laterally herniated L4-L5, gives me trouble, gets pinched, if I try to get too tight in the wrong way. Solution - set the bell down between hand switch and shake it out for a moment, helps a lot. 2. Overuse shoulder injuries in the past, no surgery, diagnosed torn labrum in the better of my two shoulders, my left side. Have never had right side imaging.
Plan: Press portion of the ROP, plus continue mobility work on t-spine and shoulders.
Other training: Strong Endurance-inspired sprint work, and swings.
Other other: Played around with 16, 18, 20, and 24 kg presses for the last couple of weeks as I recovered from my last PL meet.
My format:
Left arm C&P
Bell down briefly to switch hands and shake out spine.
Right arm C&P
Bell down
Rest approximately equal to work time of previous rung.
Repeat for next rung
3-5 minutes between ladders
Week #1
Tue 27 Nov 18
20 kg x (1-2-3) x 1
Thu 29 Nov 18
20 kg x (1-2-3) x 2
Sun 2 Dec 18
20 kg x (1-2-3) x 5 - last rung of last ladder, did 4 reps
Notes: by-the-book, today would have been 3 ladders, but the rule is do whatever you can do in good form and without approaching failure. The press groove is returning, could have done more. In the past, when returning to the ROP, it's been a sped-up run through the ROP @ 20 kg then a by-the-book run @ 24 kg. That is still the plan.
Planned Next Week #2: Tue = 20 kg x (1) x 5, Thu = 20 kg x (1-2) x 5, Sat or Sun = at least 1 ladder to 4.
Weight: 150 lbs.
Pressing experience: Have done a full ROP several times but not lately. Almost a year and a half of powerlifting meets behind me, my next mission is to regain at least 28 kg in the one-arm kettlebell military press, and I hope 32 kg. Have hit 32 kg several times in the past but not in the last 5 or more years.
Relevant history: 1. laterally herniated L4-L5, gives me trouble, gets pinched, if I try to get too tight in the wrong way. Solution - set the bell down between hand switch and shake it out for a moment, helps a lot. 2. Overuse shoulder injuries in the past, no surgery, diagnosed torn labrum in the better of my two shoulders, my left side. Have never had right side imaging.
Plan: Press portion of the ROP, plus continue mobility work on t-spine and shoulders.
Other training: Strong Endurance-inspired sprint work, and swings.
Other other: Played around with 16, 18, 20, and 24 kg presses for the last couple of weeks as I recovered from my last PL meet.
My format:
Left arm C&P
Bell down briefly to switch hands and shake out spine.
Right arm C&P
Bell down
Rest approximately equal to work time of previous rung.
Repeat for next rung
3-5 minutes between ladders
Week #1
Tue 27 Nov 18
20 kg x (1-2-3) x 1
Thu 29 Nov 18
20 kg x (1-2-3) x 2
Sun 2 Dec 18
20 kg x (1-2-3) x 5 - last rung of last ladder, did 4 reps
Notes: by-the-book, today would have been 3 ladders, but the rule is do whatever you can do in good form and without approaching failure. The press groove is returning, could have done more. In the past, when returning to the ROP, it's been a sped-up run through the ROP @ 20 kg then a by-the-book run @ 24 kg. That is still the plan.
Planned Next Week #2: Tue = 20 kg x (1) x 5, Thu = 20 kg x (1-2) x 5, Sat or Sun = at least 1 ladder to 4.