This evening's workout was destined to be an exercise in going through the motions. I hit significant PRs on both Saturday and Monday, juggled kettlebells on Sunday, and only slept 5 hours each of the last 2 nights. It was time to take a down workout. I almost skipped it, but decided to go out in the gym to warm up and see how things felt. I did:
12k Kettlebell Warm Up
16k Kettlebell: Swings, Snatches, Presses
20k Kettlebell: Swings, Snatches, Presses
Partial Chins: 2 3 rep sets, 2 jump assisted chins
Curls: 12k kettlebell, 16k kettlebell
Push Ups: 2x5
Grippers: 5/5xT, 5/5x#1, 5/5xBBSA, 5/3xBBSA
Levering: Worked way down 6lb sledge, to several full singles with each hand
The snatches woke me up and gave the energy needed to do a lazy workout. Knowing I am so close the doing a full chin gave me the incentive to try those. It was clear I am tired, but I went through the motions. I added a little direct bicep work, since I haven't done any in years. I lost the chin at the top, where my arms are almost fully flexed. While my biceps are strong with a straight arm, they almost never get worked in the fully flexed position. I think there is some "easy" strength available to me here.
My shoulder didn't feel great on the presses today. I was doing normal presses, focusing on sucking my shoulder in and pushing with the elbow. It did not stop the shoulder from clicking as I transitioned from the rack to the press. I would like to resolve this, but am not sure if it is possible to do so without resolving the imbalance in my hips. If I have not worked the hip issue out by sometime next year, I will put all training on hold to attack it full bore, just like I did with my shoulder. Hopefully it doesn't come to that.
I discovered a secret on the levering. It is incredibly obvious and I feel dumb for missing it for so long. For years I have had hammers, but failed to progress on them. Any serious training with the actual hammers results in a shooting pain through the nerve between my thumb and pointer finger. I would tough it out, but still struggled with the 6lber. I even had Chris Rice build me a special tool to train around it, but still I struggled to lever the 6lber.
Today I really thought about what was happening. I looked at the shape of the hammer handle, and summoned my deepest problem solving skills. Gradually, it occurred to me that handle was oval, shaped like this: (). In other words, the handle comes to a relatively sharp edge. That edge is what presses into my nerve. Self, I thought, what if the handle was shaped like this: 0. Then I got my file out and went to work. Sure enough, by taking one edge of the oval down to a quarter inch flat strip, I eliminated the pain. I was able to lever my 6lber without any problems. Given how tired I was, this was very pleasing. It made the entire workout worthwhile.
I will stretch tonight, before bed.