A. Peg Board work - low up and down, continuous for 30s; rest 60s x 10 sets
This got hard. Worked the bottom 3rd of the board, last couple sets spent some time just holding offset lockoffs vs, actually moving up because I was worked. Doing this let me get a feel for my movement patterns - left arm definitely weaker, fatigued more quickly and I came to rely on the right arm to do the big pulls. Cool to learn those things.
B. Strict HSPU; Accumulate 10 reps @ comfortable pace; rest 2 minutes x3 sets (set 2 - 8 reps, set 3 - 6 reps)
10 reps: really long (2:04)
8 reps: still really long (1:50)
6 reps: less really long (1:08)
Ugh. Not the best these have felt in recent weeks. And yes, it got to me mentally. First 5 reps of 10 and 8 were decent then things went downhill. I got frustrated during the set of 10 and I'm sure it affected the other sets. Just one of those days that are harder mentally than others, which I know (from way too much experience) is part of the injury cycle.
B1, Banded face pulls; 12 reps @2222; rest 30s
B2. FLR on rings; 30s; rest 30s
B3. Banded External rotation @20x1; 10 reps ea arm; rest 90s x 4 sets
Done.
C1. Cuban Press w/5lbs in each hand; 10 reps; rest 30s
C2. HS hold; 30s; rest 30s
C3. Scap only push ups; 20 reps; rest 90s x 4 sets
And done.
OVERALL: The most frustrating thing about the HSPU work is how much they change from day to day. I have had really strong feeling days but then I have others where every single rep feels like a max effort. I don't get it but what else to do but keep working, keep feeling out positioning and form and all that and trying to find the flow.
If consistency seems to be off I would start taping each set, everytime you do them so you can compare what a 'good' day looks like vs a 'bad' day and see if you spot differences. If not then we know it's not patterning/mechanics and something else (muscles fatigued/smoked from previous work / always a certain day they feel off / etc).
ReplyDeleteI've found patterns in many athletes, one was that the 3rd day in a row was always a bad day for an olympic lifter of mine and after 6 weeks of noticing this pattern we made it only light accessory work and that helped a great deal. So lets start keeping an eye on things and see if we notice a pattern - but it could just be your upper body was smoked from the pegboard as well. We haven't done hspu after a pegboard session so no way to tell at this point. Either way we are still getting in some great training while we are recovering from the glute, the glass is half full! ;)