Monday, March 3, 2008

Ramping Up

I'm back from my Taper Week, and decided not to jump back in with two feet just yet, but to ramp back up a bit. This morning was a very good session nonetheless. And this is how it went...

Getups: 20kg - 5/5

Palm Press: 12kg - 5/5, 16kg - 5/5, 20kg - 5/5

1-Hand Swings: 20kg - 5/5 on the Minute for 20 Minutes

That was it! I then cooled down with a few French Presses, Wrist Rotation/Flexion/Extension exercises and some stretching of the forearms. I'll try to continue greasing the groove with some Z throughout the day. Hopefully, I'm now on the right track...


Franklin said...

Very nice with the palm presses .. glad to hear you are getting back in the groove.

Your RKC countdown timer is pretty slick too!

Taikei Matsushita said...

Palm press, one thing.
Just be careful you don't develop habit your wrist to bend backwards.

Takeonestripperpole said...

Would you be kind enough to explain a palm press ... please.

Howie Brewer said...

Not to worry Taikei, my wrist form is excellent. I'm used to throwing lots of punches and pressing dumbells and barbells. I prefer that to the palm press, but this will have to suffice for now.

Yes Franklin, I like my countdown clock too! Only 150 days!!

TOSP, palm press is where you lay the belly of the bell in your hand and press it up. I let the handle point downard as I think this allows for the best balance. So I don't need to grip the handle and put stress on my forearm flexors.

Franklin said...

I read your DD post regarding how elbow problems can occur when using GS technique about pointing the thumb away from the body at the bottom of 1-hand swing. I then saw Steve Friede RKC's response (who I have the utmost respect for) about this being a totally valid technique. My take on it is summed up as follows:

Patient: "Hey Doc, every time I drink a cup of hot coffee I get a sharp pain in my eye."

Doctor: "Take the spoon out the cup!"

Seriously, when you get completely recover you can go back and re-visit this technique .. in the mean time ditch it as you have been doing.

Howie Brewer said...

Exactly Franklin. I am going to remove that motion from my swings for now and see how things progress. If that turns out to be a source of aggrivation, then in the future maybe slowly reintroduce it. Maybe first only when performing cleans, that way I don't overload it with high swing repititions.

Takeonestripperpole said...

Ah ... goood to know. It is always fun to learn something every day!