I ramped things up a bit yesterday. I decided I have spent enough time on the sidelines with this shoulder impingement and am ready to tackle some real weight and lower rep ranges for a change. I think I have improved my form and perfected (well at least practiced enough) retracting my scapular all the time while pressing, so as to stop anterior drift of the shoulder. I can't ignore this issue, but I think I'm safe to tackle some real iron from now on presses.
And to the lions I threw myself with glee!
I immediately bit off more than I could chew. I had worked out what my 5RM would be, but was off by 5kg. I blame this squarely on non-functional hypertrophy from higher reps, basically I could do more reps rather than improving my 1RM. I held it together and lightened off for the second set, cursing the weakness that high reps had given me.
Meanwhile on the opposite side of my body; my back was thriving in the precisely chosen weight for DB rows. For the first time in ages I could actually feel my back working hard to pull the weight.
THe move to lunges and single leg SLDL's had me breathing hard. A quick clean to the shoulders and I was into the lunges finishing with some calf raises. I am starting to actually get somewhere with my hamstrings, especially with the SLDL's. My new outline will pay dividends I believe!
I finished off with a couple of light sets of fatman pullups and shoulder presses. I'm going to have to watch the shoulder presses. My shoulder still clicks on these. I may do these as handstand pushups next week to see if that makes a difference. I'll keep experimenting until I find the "correct" technique.
MMMMMMmmmmm chicken for dinner!