My previous post showed me doing hang snatch, back squats, and snatch grip dead lifts. These were all done at a tempo with pauses. This is very challenging. Today things shifted to more of an upper body day. Over all things were good with the exception of my hip and the connection of the Sartorius and Rectus Femoris was locked up. I felt this hip on my last couple reps of my squats yesterday. I looked at my program and thought my hip would not be a problem since it was mostly upper body (aside: It is never just an upper body day with Mash Elite programs) . As stated previously, I am getting old, so the aches and pains are little more often. I hear from my mom all the time "Do you need to start to scaling things back a little?" The answer is always NO to this question because once I start scaling back is the day I start to die a little more. I am a firm believer that to stay young we must deal with the aches and pain, by resting appropriately, but still go hard in the gym. Loss of muscle mass is big problem as people age, and we must work hard to make sure, we are building and not losing muscle.
Today's program:
5 RM Push Jerks then -10% for 2x5. (Bar, 95, 135, 165,185,205,215,225,245#, 220#,220#)
Upper Body Day ...Haha...Jerks require an explosive hip drive and catch with the legs so this is not really an upper body movement, and this is where my initial thought process breaks down from the first paragraph . My sore hip limited me on the 245#. I only did two reps because my hip was painful in the dip and catch of bringing the weight back down to my shoulders. I could significantly feel my hip on all weights over 205#. At least I was using my hips on my Jerks, I am constantly being told by my coaches "Use your hips and trust your legs". The above video of my Push Jerk at 225#.
This was followed by 10x4 (This means 10 sets of 4 reps) Strict press at 80% of my 1 rep max. I am working off of 205#. This is little less than my true max, but I have some shoulder issues with a torn labrum. I had a cortisone shot about 3-4 weeks ago, and It has felt great.
I performed strict press at 165#. I was able to get 8x4 at 165 and one set of 3 and then dropped weight to 155 for my last set. I was probably cheating a little on a few of these sets and got a little leg drive. Strict press should be no legs.
I moved on to Dumbbell up right rows 10x4 at 50# in each hand. I love the way these feel and always get a great workout.
Last movement was 3x40yrd Overhead bottoms up Kettle Bell carry unilaterally. This means on carrying one kettlebell overhead at a time with the bell part pointing up. I was able to do 30# for all three sets. My next kettlebell is at 40 # and there is no way I could make that jump any time soon.
Overall it was a great work out and I will take a rest day with lots of soft tissue work to get my hip to loosen up for my next training day.
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