Monday, December 11, 2006

Monday Training

I am not a big Woody Allen fan but I do agree with his principle on success.

"80% of success is showing up."

As I was training today (a very short workout) his quote made perfect sense to me. Just showing up is half the battle. If people just committed 20 to 30 minutes, 3 times per week for focused exercise, they would be astonished how much progress they would make in one year, yet alone one decade.


A-1 Double KB Front Lunge
20kg x 2 5 x 5/5

B-1 Clean and Press

20kg 2 x 2/2
16kg 3 x 5/5

B-2 Single KB Bent Over Row
32kg 1 x 8/8
28kg 2 x 6/6

That was it. My elbows are really jacked, especially my right elbow where I had reconstructive surgery. Something is not right. The ligaments feel weird and often I cannot straighten my arm if I have it in a flexed position for any length of time. Moving furniture around this weekend trashed it. I love the high rep KB Ballistic work but it seems to be aggrivating my elbow. I need to find a balance between high KB rep work and recovery. I'm still not there yet. Going to do some studying on how I might rehab my elbows. The forearm stretching and band extensions don't seem to be working.

Thoughts anyone?


Mark Reifkind said...

dude you need some deep tissue stripping of the deep flexors of the forearm esepcially the pronator teres.many many many trigger points in there. getting them out really helped get my SHOULDER back into the socket.anytime extension is hard I immediately look to the opposing flexor group.

I use a percusion massager turned upside down and run the forearms flexors over the top to strip it as, as well as flexing the wrist, pressing on a flexor trigger point then putting the wrist back into extension.

I can get the radius/ulna to adjust doing this.

Mark Reifkind said...

also, is your elbow straight during the kb ballistic work? mine wasnt and it was causing all kinds of problems. you might check out doing straight arm swings/snatches.

Franz Snideman said...

thanks Mark,

my arm is usually not too straight because when it is straight it hurts my bicep, weird huh?

Trigger points, I don't have any!

Yeah right..... :) I am one GIANT TRIGGER POINT!

Mark Reifkind said...

so if the biceps hurt when it is straight then you HAVE to get it opened up!it probably hurts when stragiht because the too tight flexor is being pulled into extension against it's wishes.
flexors dont open up on their own( z health not withstanding) but jsut get tighter if theyr are not "opened". Youwouldnt beleive how much stretchng, thumping and tirggerpoint work I have to do BUT once it opens you dont have to do much to keep it that way.
do you have a serious percusion massager?

Franz Snideman said...

no, I don't have one.

Where do I get one?