Press Wednesday: The Occasional Whinge

I HADN’T trained properly in over a week. I’ve turned up to events on saturdays and done minimal overhead and accessory work, but no events. My last time squatting was a bad time. I was using a straight bar again, and I didn’t even lift anything heavy… I still managed to ruin myself, to the point where I’ve got a referral for an MRI, and the results of that will determine what it is I’m training for in 2014… if anything. Right now at least.

Who would have considered that getting under a standard bar to squat well below max would be responsible for so much damage. Until yesterday, I wasn’t able to walk without discomfort. I still kinda start hobbling after a little while, but there was nothing stopping me from doing something worthwhile with the press tonight. If I’m programming for anything right now, it’s the GPC Perth Cup, which is why I’m back benching again. At this stage I don’t know if I will even be able to squat in January. Here’s hoping.

Here’s a list of what’s been fucking with me lately:

  • My right forearm tendon is still strained. Nothing major… I really just miss weighted pull-ups and KB Kroc rows, which I cannot do until it is fucking healed.
  • My right knee has been painful to bend for two weeks. The kneecap filled with fluid during my last squat session (this is not uncommon).
  • To be honest, both my knees feel kinda fucked.
  • A pinched nerve, which I’ve had for years and years, and only really bothers me if I sneeze or cough violently, became a near constant ache from my left lower lumbar radiating through my glute. The frequency of this lessened a week ago, but I still feel it occasionally in my everyday movements.

In the mean time, I’ve started doing Klokov press. While it’s mostly true I’m doing this just because all the cool kids are copying Klokov right now, it’s also true that this movement will assist my shoulder mobility, pressing strength and flexibility for the squat. It’s a great movement for a pretty inflexible lifter like myself to incorporate into my regular routine.

warmup w/DBs & bands

DB OHP warmup
15 kgs x 10
20 kgs x 6

Axle OHP (strict)
50 kgs x 5
70 kgs x 3
85 kgs x 3
95 kgs x 5 PR

Bench press
60 kgs x 5
70 kgs x 5
90 kgs x 3
100 kgs x 3
110 kgs x 3
120 kgs x 3
130 kgs x 3

Klokov press
20 kgs x 10 reps x 3 sets

Pinwheelz
10 kgs x 15
15 kgs x 15

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