Had a litte double-dip today starting with a nice, hilly 5k in the morning (rolled in at just over 23 minutes, should be better than that, but with the hills, I wasn't all that dissapointed). In the evening I had max effort strict presses with an absolutely killer metcon. When I failed at 170# on the press (I was able to get it locked out on my final set, but with a massive struggle) I realized a little something, I have been beating my head against the wall for way too long wih hopeful gains. I'll get into that in a second here.
The metcon, well, the note in my log book says it all...wow. 3 rounds of a 500 meter row, 10 squat cleans at 135# and 5 handstand push ups. Now I am sure t would have been a tad easier if I could actually rep out the HSPU's, but to be honest, I am feeling so much better with these, and felt good with my time of 11:53. I know that unbroken HSPU's would get that well under 10 minutes, but I gave the rows and cleans my all, so I'm pretty happy. Yeah, that crushed me!
So on to my shoulder crap. I hav always been a pretty big advocate for supplimental training, as in, additional exercises that assist growth in specific areas to help improve gains. But sometimes, as is the case with anyone in anything, I can get caught up in certain things and totally forget the most efficient and effectove ways to train. You see, I have been so focused on getting my strict press numbers and HSPU's up, that all I have been doing is strict press and HSPU's. And this is just NOT the way to go about getting better. I have failed to perform isometrics, eccentrics and modifications of the desired movements with DB work and unilateral work. When I came to this realization (thanks to a great conversation with 1st String strength coach Matt), I also realized that I have been neglecting these additions with all my other moves. I need to mix in box squats, bottom up squats and presses, rack pulls, single-limb movements and isometrics. Given how my progress has been, I don't want to change things up too much, but I know mixing these in during de-loading periods, and as additional supplemental exercises, I'll see some added punch to my already speedy improvements.
This is proof that even trainers need to surround themselves with fitness minds. Nobody knows it all, and even the most knowledgeable (and I am NOT one of those people) will benefit from outside advice. Here's to always learning and keeping your mind open! Oh yeah, I had steak last night for the first time in probably over a year. Not too bad at all!
Never Stop, GET FIT.
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