15 August, Week 1.1 Cycle 2 Overhead Press

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I made a decision to attempt training today and I’m glad I did.  I felt pretty strong throughout and it was a good workout.  I had hoped to take a video of my overhead press to check my form but it was a bit too busy for that.  Another good reason for a home gym!  Saw a gym friend who I haven’t seen for 3/4 weeks and the first thing they said was how conditioned I looked, little comments like that definitely make it worthwhile and dieting easier.  I have also put back on the 1kg I lost yesterday (minus 200g) so this was just water.  It shows just how much difference it can make.

I wasn’t sure what to do with the programming of my training after last week but I think I have decided now what to do (at least for now).  I am going with the Monday Wednesday Friday Monday idea and have started week 1 of cycle 2 again.  Will see how I feel at the end of the weeks last workout and decide if I want to move to week 2 or not (I think I might just go for it and see what happens).  Weightlifting is (surprisingly to some) as much a mental game as anything else so I think approaching the coming weeks with the right attitude will make a huge difference.

An order for some gymnastic rings was made yesterday through eBay, hopefully they don’t take too long to arrive – I want to start skinning the cat!

Week 1.1 Cycle 2 Overhead Press

Overhead Squat
10 x 20kg
10 x 24kg
10 x 31kg

Overhead Press
5 x 20kg
5 x 24kg
3 x 31kg
5 x 36kg
5 x 41kg
6 x 10 x 27kg

Chin Up
10/10/8/7/6

L Sit
5 x 15secs

 

 

 

13 August 2012, Posture shoulder pain and Osteopaths…

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Despite my last post saying that I didn’t want to visit a professional about the pain in my shoulder, I have booked in to see Jason Houghton this morning after a recommendation from a friend.  If I am honest I think the pain has probably come from poor posture and probably from sitting like I am right now on my laptop!  Years of office work and bad seating has always brought my shoulders up and forward but I have (in the past) worked hard to correct it.  I might have been a bit slack of late…

Watched a great video from Kelly Starrett on YouTube yesterday that talks about shoulder impingement.  Right at the start is a good way to test your posture and some posture cues.  I might have to start leaving post it notes for myself again!

Shoulder mobility/flexibility

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I think my body is trying to adjust to the extra low carb diet, which unfortunately meant that at 5am when I woke up – I did not feel like getting up at all.  So this morning there will be no cardio, only some stretching/flexibility work.  I’ve included below some videos from YouTube of the work I’m doing to improve my terrible shoulder flexibility.  I really like the videos that Kelly Starrett and Carl Paoli do – I highly recommend signing up to the Crossfit Journal as there are some fantastic instructional videos on there too.

First one shows how to do a “Skin the cat”.  I don’t have any gymnastics rings yet but there is an alternative with the trusty broomstick!

Next are “Shoulder dislocations”.  Although they aren’t as bad as the name suggests!  Again with the broomstick :)

And lastly (although it should be first!) a rotator cuff warm up.