Press Wednesday: Stop Poking Me, the Yoke’s Back

THERE’S a new needle man in town and his name is Dan Rucci. Having finished the course just five weeks ago, the PTC Perth owner/operator/athlete is already a dab hand at hurting people in new and interesting ways with tiny needles. I asked him to attack my right quad – which he did – but also stuck a bunch into my TFL and right knee. The long, fun ones. Dan can explain it better than me, providing this more clinical info; “we hit the patella tendon and also the medial condyle of the femur with knee in about 70 degrees of flexion. Quite useful when dealing with certain knee pain.”

As expected, once he was done I felt like I’d been hit in the hip with a mallet… but later during my stretching I noticed zero pain in the affected area. This is very good news, and I’m anxious to see how everything feels on Thursday when I deadlift. If I can put this issue to bed I can switch my attention back to getting stronger, which would be nice. Novel, even.

In other good news, the yoke is back and it’s better than ever! I took it for a quick run on the track; it’s sturdy, just as heavy and freshly painted, which makes it go faster, of course. We will be firing on all fours at the clinic this weekend; those who might compete in May can now train effectively. And we’ll see if Kong can even fit in the yoke.

AA Yoke walk 415 kilos 5 meters

Cardio: HIIT assault bike 7 mins rpms: 40/60/40/60/40/60/40
DB super-set
supine curls & rotators: 4 kgs x 2 x 10
Stretch

Bench press:
DB 15 kgs x 10
60 kgs x 5
80 kgs x 5
100 kgs x 2
120 kgs x 3 x 5

Axle OHP:
45 kgs x 8
75 kgs x 3
85 kgs x 6

Pinwheels:
15 kgs x 10
20 kgs x 10
22.5 kgs x 10

DB front raises:
10 kgs x 10
12.5 kgs x 10

1-arm triceps pushdowns:
Plate 11 x 2 x 10