Shoulders feel a bit tired today, so I need to autoregulate.
Warm Up (5 minutes)
Main (25 minutes).
1a. Pistols (8x17.5 assistance, 8x15 assistance, 8x12.5 assistance)
1b. Handstands (over 5-10 minutes)
2b L-Sit/Manna Variation (for time)
3a. OAC (4x62kg, 5x57kg)
3b. Backlever (5s, 5s, 5s)
4. Golfers Elbow Drumstick Rotation (12)
5. Two-Way DB Rotator Cuff (10 x external and internal shoulder rotations)
6. Wrist PUs from the Knee (12)
A brutal session. Loved every minute of it. Weight is currently 87kg!
The handstands felt poor. The shoulders are fatigued so I integrated the handstands with pistols. The pistols felt fantastic and I ramped up the weight to give what I think is an RM for 8.
OACs were also ferociously good. I felt I had some hustle so ramped up the weight. I had to work hard for the last rep on my left arm for each set, but form was good throughout. Again I think this is an RM for the number of reps. I need to think about closing out this training cycle in a week or two and deload.
Mannas are progressing slowly but surely and the backlevers still suck - but these are not a priority. I just want to keep up some volume and exposure to these exercises.
I sometimes ended up with a tight right hip with deadlifting. If I 'cracked' the hip it would feel infinitely better. Over time the hip has needed cracking occasionally even on rest days - so this suggests to me bad DL technique, or a lack of complementary exercise. In contrast, pistols seem to really seem to lubricate the hips and I feel very fluid after them.
Another issue of late is the amount of press-ups that feature in Lau Gar. This means that I cannot really work the planche much at the moment due to fatigue - and is probably the reason for the quality of my handstands as noted above. I need to 'roll with it', listen to my body and keep autoadjusting as the vicissitudes of life dictate.
Rule one: Do no harm.