Sunday, November 11, 2007

Rite of Passage - Heavy

Sunday is heavy, always heavy.  The Rite of Passage workout went down like this:

20k One Arm Press Ladders: 5 x (1/1, 2/2, 3/3)
Chin Ladders (Alternate Sets w/ Presses): 3 X (1/1, 2/2, 3/3), 2 X (1/1, 2/2)
20k One Arm Swings: 9 minutes - 9X6/6 (one set at the start of each minute)

Today was a breakthrough day in two respects:

1. I finally learned what Pavel means by "screw the shoulder into the socket".  As I pressed with the kettlebell, I literally pivoted it around my forearm while moving upwards.  Instead of pressing straight up and down, my arm went from internal rotation in the rack position to external rotation at the top of the press.  This was much easier on my shoulders and stopped the light clicking I was getting at the top of the press with my right arm.  It feels great to press freely again.

2. I took my chin ladders to 3's on the first 3 sets of the workouts.  This aligns with my new understanding of how I will progress volume as I increase reps.  Now that I am doing all my sets, I will increase the first 3 sets of my press ladders to 4's next weekend.  Then I will add a set of 4's and 3's to the presses and chins each of the next two weekends, so the week before Gripmas I hit 5 ladders with the new rep counts for both exercises.  From there, the world!

Afterwards I downed a protein shake and attempted to train my grip.  It went poorly.  Later in the evening I tried again, still weak.  I think the swings fried me.  At bowling a broke 100 all three games.  Sweet!