Shoulders and back........

Motivation was high so didn't piss about just cracked on and did my thing!

Went like this -

W/up 16kg swing 5 / 5 / 5 / 5 x 5 sets 

12kg military press 10 /10 x 5 sets 

16kg military press 5/5 x 5 sets 

20kg military press 5/5 x 5 sets superseded with 5 x 30kg  barbell press x 5 sets 

Bent rows

20kg bent row 6/6 x 2 supersetted with 10 x 30kg barbell row x 3 sets

Shoulders and back worked - that is all

Sng

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Heavy swings......

Still not back to full speed with training my hip is giving me hell but decided I would see if it was the lack of it that was causing the pain

So decided heavy was good as it tends to make the hip sit better and behave 

Went as follows-

20kg 1hdswings

5/5 x 30 sets

300 swings 6000kg!

Felt ok and hip no worse for it?

That is all sng

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Shoulders.......

After over a week of no training - I decided today was the day to pull my finger out

Shoulders was the chosen w/o and it went a little like this -

W/up 16kg swing 

5/5/5/5 x 5 set

12kg military press

10/10 x 5 sets
16kg military press

10/10 x 5 sets

30kg barbell press 

5 x 5 sets

After resting for so long I was really up for this and felt as strong as an ox!! Don't feel quite as strong now - struggling to lift my arms to type!!

That is all sng

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Where have I been.......

Didn't train between 7th and 14th September - a combination of a really sore hip and a lack of enthusiasm and feeling very under the weather and to a point quite down - prevented me from training

Physically I could have trained through the pain but mentally ill couldn't do it to myself 

No need for further explanation here I know in my mind why I didn't train 

Laters sng

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WI

WI 14.5.5

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Snatch/vo2 snatch......

Tried to move my snatch w/o onwards this week and went. Ack to the future.....
Haven't done vo2 for months since my shoulder has been iffy

So started with swings to get some blood moving then some light snatches then straight into 16kg vo2 work

Went a bit like this -
W/up 16kg swings 5/5 x 2 x 5 sets
12kg snatch 10/10 x 2 x 5 sets
16kg vo2 snatch 7 reps x 32 sets

Felt good but hip sore although not related to w/o
Hands not brill

Laters sng

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20kg swings........

Heavy swings were on the plan so heavy swings it was -
Been neglecting the bread and butter 2hd swings so started with them then moved onto 1hd swings - w/o felt good but my grip was toast by the time I had finished
Workout as follows -
20kg 2hd swings
10 x 30 sets
20kg 1hd swings
5/5 x 35 sets
650 swings all done - 2 gallons of sweat deposited on the garage floor!!!

Laters sng

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shoulders with a twist............

when i trained my shoulders last i was concerned that i am struggling to improve??
well i reduced the rest times and seemed to get a better "pump" and felt more like i had had a workout afterwards.
today i took it a srep further and threw in some barbell presses supersetted with k'bell military presses
went a bit like this-
w/up 16kg military press 5/5 x 2 x 3 sets
20kg military presses 5/5, 6/6, 7/7, 6/6, 5/5 after each set off no rest did 10 x +-30kg barbell military press
then i supersetted 20kg k'bell rows with barbell rows -
20kg bent row 6/6 x 2 /10 x 30kg barbell rows x 3 sets

result = great w/o shoulders felt like footballs when i was done!

thats all sng