Vikki's Rehab Adventure to a PL Total

Training Over 35 Lifter
401

Grey, I’ll answer with my opinion in your log…though wonder why Jesse would say that, we all know he needs his old joints held together, ha ha.

Punnyguy, that made my day! thank you, I do box squats twice a week, speed and max effort and feel like I have the best coach in the world, so I’ll have to tell her that, kudos to her!!

off to do some cardio this evening, but got some more toys for the gym…75# and 85# DBs, so I can work my rows and presses up and can upgrade to average bands now that I have heavy enough dbs to hold them down… happy happy dance !!

402

Lil power, I want to see your form on Kettlebell Swings. Could you film a session of these as well (side view)? I have been studying this exercise and would like to see what yours look like.

403

[quote]lil power wrote:
Grey, I’ll answer with my opinion in your log…though wonder why Jesse would say that, we all know he needs his old joints held together, ha ha. [/quote]

Thanks for taking the time to answer, much appreciated.

Jesse said he got hurt more in gear than raw, but he might of been talking double ply. Regardless, I’m going to start training in single ply, and see how it goes.

I’ve had a shirt for a while, just haven’t used it much.

Thanks again, for your input!

404

[quote]Kairiki wrote:
Lil power, I want to see your form on Kettlebell Swings. Could you film a session of these as well (side view)? I have been studying this exercise and would like to see what yours look like. [/quote]

here is a video I did a while ago, adding band tension to the KB, but form should be the same. I try to get kb back without hitting the floor and snap the hips forward at the end.

405

Hmmm…here is a video I saw on how to do the kettlebell swing from Dan John and another person…this might help you. Please don’t think I am being critical…I am learning as well plus I know that building your posterior chain with KBS are the right way to go:

  1. - YouTube

  2. - YouTube

406

I love the new avi!!

I hear you on the wishing you had started this sport earlier. I’m not sure about other places in the US, but PLing is pretty big in high schools up here and seeing some of these kids is just incredible.

And those KB swings, holy cow are you a little powerhouse!!!

Hence the name, I take it. :slight_smile: Looking good!

407

[quote]Kairiki wrote:
Hmmm…here is a video I saw on how to do the kettlebell swing from Dan John and another person…this might help you. Please don’t think I am being critical…I am learning as well plus I know that building your posterior chain with KBS are the right way to go:

[quote]

Kairiki - no offense taken, I really appreciate anything to make my form/strength better. Looks like I have a bit too much ROM, I’ll try the plank and hitting the zipper next time. I always expended the most energy on the up motion (kinda thought I might be going too high) but never put much thought on the down swing. Thank you !!

Lula - thanks, that avi was from about a year + ago at my last raw meet, Sam Bryd is a pretty good back spotter. Congrats again on your first meet, glad it went so well.

DE Upper/1-31
shoulder warmups
Speed bench w/dbld micro minis
95 x 3 x 9, alternating grips close/mid/comp

went wider than normal to see how the shoulder handled it, did well. Will start playing around with wider grip to see if it might be a strong, less rom grip.

Comp grip bench
160 x 5…funny video at end…yay for safety bars…lol

BB Row
3 sets of 10 @ 105, 115, 125

Push Press
3 sets of 10 @ 75, 85, 95

Band Tricep pushdowns (light band)
reps of 40,30,30

Lat pulldowns
90 x 15
95 x 12
100 x 10

Rev Flyes
10’s x 15
15’s x 10 x 2 sets

DB Obliques
60’s x 10 x 2
60’s x 12

DB Shrugs
60’s x 15
add straps
60’s x 20 x 2

used a wider than normal grip and had a time getting the bar out, but even worse time trying to get the bar back in, my right shoulder just wouldn’t work to get it over the lip, and poor Odin just about got a head smash…but all is well…

408

You do a lot of volume. Do you find it tires you out or affects your recovery or is this such a light weight that it’s not an issue?

Yay indeed for safety bars. I love your dog.

409

just checkin on ya lady.

:slight_smile:

410

O-DE day volume is higher but weights aren’t really all out, kinda varies on how I feel.

Mimsy - hi girl

ME Lower / 2-2
shoulder/hip warmups
bar x 7
95 x 5
135 x 5
185 x 3
suit bottoms on, my old tight centurion finally got it on !!
225 x 3
265 x 2
315 x 1
365 x 1
395 x 1 +10# , feels good not to think I need to use kneewraps at this weight

Seated GMS
95 x 8
115 x 8

KB swings, trying new form
4 sets of 53# skullbell x 10’ish reps, kept losing count while concentrating on form

bulgarians
3 sets of 25# db in each hand x 10

band hip abductions
3 sets of 20

Kairiki, if you’re around check out the KB swings, I think I’m still going higher than plank position, but definitely was tighter thru out the entire movement and kept the shoulders back and locked…

411

My pleasure…I seen a girl at the local gym who was going way too high as well so I was wondering if you were doing the same. Thank you for taking the suggestion in the spirit of helpfulness. :slight_smile:

412

Odin will learn to stay out of the way :slight_smile:

Hai!

413

Thanks Mainly, yep Odin will get use to the gym and weights hopefully not the painful way

ME Upper/2-4
Warmups
Bar x some
65 x 5
95 x 5
135 x 3
155 x 1
175 x 1
Single ply Rage X, 1st time in a year and 7 months after surgery, let’s see how this goes…
Well I got the shirt on, about 15 lbs heavier so really really Really tight
3 board : 225 x 3, 245 x 3
2 board: 245 x 3, 265 x 3

1st set was all over the place, last set with 265 was the best set, I have to remember keep super tight and pull the weight down and get the belly up. Shoulder was a bit sore but not painful if that makes sense.

tates on incline
25’s x 10 x 3 sets

Cable rope triceps
90 x 10
100 x 10
110 x 10

DB press
45’s x 10
55’s x 10 x 2

Facepulls
80 x 12
100 x 10
110 x 8

Pushdowns
110 x 15
120 x 15
130 x 12

Seated rows
120 x 8
130 x 8
140 x 8

Feels good to have bruised my triceps again, yep shirt bites in the right place ftw!!

414

[quote]Kairiki wrote:
Please don’t think I am being critical…[/quote]
What’s wrong with critical? No one improves by being complimented. Not that compliments aren’t valuable.

Vikki: I love the vid of the benching. It just cracks me up that your arms are at full extension when you lift off. And how exciting to be back in a shirt. Have you competed in that Rage X? You have come back so strong, so fast. It’s really thrilling to see.

415

That really is great Vicki. You must be feeling pretty satisfied to be back in the shirt with no bad effects.

Regarding the DE day volume you’re right. I guess I just look at your bench and think ME. I’m sure you can understand the confusion right?

You’re dog is awesome. I love seeing him in your videos.

416

ODIN IS AWESOME!

417

Hows the shoulder feeling after all of that?

418

Looking a lot better…the only other suggestion is to remember “violent hips”…you really want to pop those hips at the end movement to emphasize the posterior and keeping the bell at shoulder level…soon, the benefits will make themselves known!

419

[quote]kpsnap wrote:

[quote]Kairiki wrote:
Please don’t think I am being critical…[/quote]
What’s wrong with critical? No one improves by being complimented. Not that compliments aren’t valuable.
[/quote]

This is sooo true, I really appreciate the critiques.

O-yes, loved being back in the shirt and sooo happy my shoulder could handle it. Still need to work the weight up slowly…if I can :slight_smile:

Joe - shoulder was a bit sore this morning, I probably should have iced it yesterday. Really I forgot my wrist wraps on the first shirted bench and my wrists really felt it…guess I was so excited to see what I could push in my shirt… :confused:

Kairiki - thank you again.

DE Lower/2-5-12
warmups
Speed box squats
warmups to 185 x 3
suit bottoms/belt
new band setup,lights choked over 2 dbs and over the qtrs for more tension, dang it, I’m short.
185 x 2 x 3 sets
205 x 2 x 2 sets
215 x 2 x 3 sets
boys told me to stand it straight up and really power it off the box, felt strong and definitely looked more powerful to me…

Rack pick/holds
465 x 15 secs, really easy
535 x 10 secs for 2 sets, this was heavy but still strong…

Speed DLs / Sumo
new setup with bands, used mini’s but will probably lower the weight and use monster mini’s
next time
135 x 5
185 x 1 x 2 sets
205 x 1 x 2 sets
215 x 1 x 2 sets
225 x 1 x 2 sets
235 x 1 x 2 sets, not quite as fast…

Skullbell swings
53# x 15 x 3, working on “violent” hips :smiley:

Pistol squats to box
box w/boards + plate x 10
box w/boards + plate x 10
box w/plate x 5, working on form, I WILL conquer these !!!

Hangmans w/average band
2 sets of 30

oh yes, on the pistol vid, that’s my long lost bench shirt bruise, they have been missed, lol

420

um, so I like have nothing to add but giggling and fawning… unless you want to talk about thongs or spraytans… but I’m in here alot so um HIEEEEE!