Midway point in the strength quarter

Quick update, 3 weeks into the 3x10 sets and I am LOVING it.

It must have been the extra calories, or the fact that it is really about breaking a number this time, and that I have time (1 to 6 sets) to work my way up to it, but the feelings are fantastic.

Fear, right before the target set. fear of injury, mostly, but also fear of failure. Then the cues, slowly wiring themselves into the brain, finding ways to activate patters. Then when the bar starts moving and I know "I have this!" it is really pure elation.

Quick cues summary (there are many that pop in and out of existence like unpredictable quantum particles)

Dead-lift - GENERATE TENSION.

This cue neutralizes the curve of my spine, puts my chest out and well open, and starts pulling slack off the bar.

Chest press - SQUEEZE BAR + DRIVE BACK INTO BENCH

This is a slow one. I am not nearly explosive enough at the bottom part of the movement, but it is getting better. Slightly more angled elbows also helped.

Squat - DRIVE LEGS INTO GROUND

Mostly low-bar squats, I am trying to stay at least close to parallel. Also a slow grower, but I am getting more confident.

Overhead press - various DRAGONBALL images and mental shouts

This is my black sheep. Stuck at the 33-36 kg plateau since forever, and that is not even a good number to begin with. Technique sucks, strength is lacking. Too much fear. This will be my Mt. Everest! I am, however, getting much better at straight pull ups, all grips. Under hand grip with 28 kg kettle bell for 3 reps x 5 sets!


Now a quick break until Tuesday, so 5 days, with maybe a jog and some body weight in between, because I feel BEAT tendon-muscle-joints-ligaments wise. 

First set-back, back to bro-splits before I could even begin strongman work

Today begins with a set-back. The come back to the gym was a few days too soon, that is, I could not wait until the end of this heat wave that will last until next Friday. It is late September, and to work-out in 30-32 degrees in a BERLIN gym is just not acceptable. I should have stuck with running for a few more days, conditioning, pull-ups/pushups.

The intention was to follow Brian Alsrhue EXCELLENT and free (wow, just wow) strength program. It is featured here, as a guest-vlog on Alan Thrall's untamed strength channel

Incorporating strongman work

Do watch it, and then subscribe to Brian's channel. he is both very strong and very knowledgeable, athletic, and practices what he preaches. A rare combo.

Well, in that insane heat, even with the warm up, and a gradual increase in weight, I simply could not do more than 1-2 dead-lifts with 60kg (total. a laughable load). To top it off my lower back is now contracted into a tight knot. Hopefully it will go away soon, but bending forward is painful.

I also pin it on a long hiatus, poor rest, and lack of concentration and focus (which led to improper form), but the heat in the gym still takes the biscuit for the main factor. My bad for still trying it out of guilt, rather than out of single-minded determination.

With a bit of luck I can still do exercise until I am healed. Sadly, I have to wait for the proper strength work, and be content with the bro-splits that should really be assistance work at this point (like curls of all kind, isolation work etc...)

Then some movement, gentle, very gentle, in the hurt area. Like Brian says: blood heals. Gotta get the blood to go to the damaged area, and fix it quick.

More on that later.

M.

Brian Alsruhe's channel

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