Many days of dormancy then
Day (?)
Pulls!
Power Snatch
135 x 3 x 3
Sumo Block DL against Green Bands
365 x 2....3 rep…..ouch)
Chins
10 x 3 sets
Needed to go to gym. Thought it'd be good. Power snatch took some grooving..first set, 135 found the wrong path and was unstable overhead. Added so e O.H. K.B. squats between sets...worked like a charm. Feel a little unbalance, like my stance or grip are off and shoulders positioned differently, but this may be just my asymmetrical existence. Once again, adding in balance as well as mobility moves pre-lift. Ideally, I'd do my re-charge in the morning and just go lift later, segmenting all my necessary training parts...something to consider.
For some reason, DL against bands with sumo sounded like a good idea. The green bands are pretty strong, but since I'd worked up to 475 x 1 on sumo block pull, I'd figured it'd be easy...wrong. First warmup was easy...doesn't mean it was good, others followed and I just jumped so high in weights...only two warmup sets on a lift I hadn't locked in,...stupid...back gave out on rep 3...then I could barely walk/stand or sit. My lumbars tightened and ANY rounding froze me...pullups were all I could do following...stupid but you have to learn I guess.
Day 2
Stumbled into work, barely able to get my socks on in the morning. Bending over was a nightmare...what do I do at work? Bend over and pick up heavy boxes....no sympathy from my boss and I need the money...badly now more than ever. After having to squat perfectly straight to do anything requiring what I'd usually just bend over for (my fellow coworker wo lifts commented "Nice form! Look at how straight that back is!" while I drank at the water fountain) my back loosened up. There was a dull pain for quite some time, and lack of ability to move much of my torso. As the day progressed, it got better, but sitting down was just hellacious.
Training-decided to repair my back and do R.E. upper work
Tonic
Sun Stretches, Single Leg DL, suitcase DL's (back felt great after)
K.B. neck ext (tied a band around a K.B. and did somewhat like squat extensions with band behind neck, clasped by hands)
R.E. Upper
Circuit
Plyo Pushup- x 5, 5
Kneeling Y's
K.B. Floor Press
53 lbs.
L:30 R:26
R:20 L:20
K.B. Row
53 lbs. x 20, (way more than 20 but lost count)
Band work for upper back + cooldown
Windmills x 3 (45 lbs. K.B.), Prying Goblets x 5
A great workout done at home with just three tools. I decided to fix myself as a warmup. I've had a cranky neck, frozen lower back, anterior hip pain, knees that crack when I squat (sometimes) and ankles that were too weak...The warmup helped everything feel better. After this session, my back felt superb and bending over was no problem. I must say, the whole rest thing seems counterproductive...your body gets used to what you subject it to...so if my back is stiff, what good does not moving it do? After hurting myself, bending over to pick something up and not being able to bend over afterwards, how did I get better? By bending over and picking things ups...properly.
Left and right still a bit unbalanced in pressing...may always be this way. Did my left hand first as a challenge to give my right hand a goal...I was also quite winded after that so that may have fatigued my system as there wasn't much rest between each set. Unilateral work makes you work for twice as long... so I did less sets. Rows had me envisioning that I was helping to pull someone up from a potential death situation, like up a mountain or off a train track with the engine racing in...helped me put a little more oomph into each rep, Kroc row style. I liked it. Some nice easy "stretch lifts" to cool myself down.
Pondered the idea of max effort lifts with light weights, seems they'd be more similar to "grinds" as pavel would say. These would be lifts that would have to have leverage changes like going from a K.B. B.U. clean and hold, to K.B. B.U. press with the 53 lbs. K.B....which would be pretty great I think. I suppose a pistol for the lower body would be the best "lift" to train in such a way, as any type of DL, even one hand and one leg, isn't too challenging with these weights. Swings would take up the PC training. But when I move to Paris, it'd be nice to have low tech options like a K.B. to train with along with my bands and BW. I'll definitely bring my bands and, hopefully, my body.