A bit wordy (big surprise there, eh?) but here goes - today's training
I'm a recovering powerlifter.
My last meet was just over two weeks ago. I decided to take a week off and then a "whatever I feel like" week this week before getting onto a program in earnest next week - next week, maybe - I still have to pick a next meet and then work backwards. If I do a meet in the summer, I may take a few more weeks of free-form training now.
24 kg kettlebell military press - 2 sets of 3. I've realized that anything lighter is too easy for me to press in a million different grooves, and anything heavier takes me out of my best form, so I've been starting each workout with just a few presses, the goal being to fix long-standing issues in my rack position and my pressing groove. My rack position is still too influenced by GS training I did a few years ago, and my pressing groove tends to go too far out to the sides. And I'm hoping that a benefit of a better, more straight up and down kettlebell pressing groove is going to be a stronger bench press when I get back to training that.
Next I did barbell front squats. I have a big fear factor when it comes to squatting. I suspect it has to do with my back injury history but, wherever it came from, it's time for it to go, so I'm FSQing light and fast, a real drop to the bottom and bouncing right back up again. Today, 3 sets of 8 reps with 115 lbs. The speed leaves me no time to be careful because I've been too careful. My recent FSQ 1RM is 185 lbs. and I want to add at least 40 lbs. to that in the not too distant future.
Next today are incline one-arm, one-leg pushups. My form at these, which I used to be able to do a few years ago, has been just awful so I've been doing them every day. Today, I felt like I started to find my form again and I got 2 reps each side. My hand was on a table at about hip height, so it's not big strength feat, but I need the right form before I load it any further. My cues: lock the glutes and keep them locked, and row myself down.
And that was it. The Dear Abbies felt well worked or I would have done a little ab work at the end but not today. Age 58, bodyweight has been 151.something lbs. of late.
-S-