when posed with a “to move, or not to move?” scenario I would usually pick “move,” however, when the lactic acid gets that bad, for me, I do extreme stretching pwo.
chest- 2 db’s near your 3rm. lay on a flat bench and hold the dbs, neutral grip, at the bottom of a press, for 2 minutes. no resting the dbs on your shoulders, thats cheating. shaking hands, numbness, and a burning sensation in your hands that crawls into your forearms is normal here. everything feels better as soon as you drop the dbs. dont forget to arch your back and tuck your feet.
shoulders/lats- depending on your grip, you may do this with a 45lb plate around your waist, like some use for dips. grab onto the pullup bar. hang till failure or 2 min, which ever comes first. if fail comes first, hop back on until your time totals 2 min.
(I use the smith for my legs. you may find another appropriate apparatus)
quads- set the bar at about waist level, scoot under, and sit on your heels. lean back, holding onto the bar so you can keep your chest up and your spine pretty. guess how long you hold for.
hams- bar still at waist height, lift one leg up and rest your ankle on the bar. chest up, pretty spine, lean forward until you feel a stretch that might kill you. hold.
i’ll take this opportunity to note that this should NOT be ballistic stretching by any means. do NOT incorporate mini-bounces at the end or ROM with the idea of pushing your muscles into relaxing even more. I’ll add that this should be done ONLY pwo, and ONLY for the muscles you’ve targeted that day.
This concludes our ride, please keep all hands and arms inside the ride until it comes to a complete stop. Please exit to your left and down the ramp. Refreshments and souvenirs are available near the entrance. have a good day, and thank you for riding CBear’s Advice Train.
lottery…must start playing.
that squat rack always brings me joy. maybe squat guy will be there again and check on my form again.