June 15, 2012 Training
So…let’s talk. Here was my workout:
Barbell overhead lunges:
115lbs x 5, 5, 5, 5, 5 (each side)
L sit pull ups:
12, 15, 10, 12, 15 (superset w/ barbell overhead lunges)
Now, you may recall that I said that when I first tried the OHL that it wasn’t very challenging because I used the empty bar. So this day I decided to raise the difficulty level a notch and load the bar up to 115lbs. Not that much at all. Snatch the bar into place, feeling good, feeling good. Now lunge. Oh, I feel that. Lunge with other foot. Definitely feel that. Repeat process. Realize long strides forward make getting back into the starting position a challenge. Keep going. Wow…I sure am breathing hard. Finish set.
Go on to next set after L-sit pull ups. This is noticeably harder. By the third set start seeing visions of Jesus and SpongeBob.
Here’s the thing, working that hard (legs, core and shoulders all firing at near max capacity) with your arms up? Very taxing.
Also, one little glitch. In the 3rd set I pinched a brachial nerve, causing my arm to very inconveniently go numb. However, I was NOT to be defeated and I finished my set. And the next one. And the next one. It has been pointed out that my dedication to weightlifting takes the form of a kind of blind, competitive, reckless obsession at times. I have no comment on that matter.
So what’s the take away?
- OHLs are AWESOME. They are challenging (raw strength, balance, core strength, concentration) as a mo-fo but they make you feel like freaking Atlas himself.
- SHOULDER MOBILITY AND STRETCHING IS YOUR FRIEND. Trust me. My numb arm would tell you this if it could talk.
- Don’t step too far forward or your return trip will be filled with excitement.
- Seriously, they make you feel like a superhero while doing them.
- Do them.
- If your arm goes numb, you probably should stop until that clears up.
And thus concludes our lesson, and cautionary tale, for today.
6 Notes/ Hide
- fullyactivated aime ce billet
- ironwarriorstraining a dit : Yes, OHL are a great lunge progression/variation. I have to start most clients pretty light, using a Med Ball or something easier on shoulder mobility until they can progress.
- echoofmydreams aime ce billet
- ironwarriorstraining aime ce billet
- progressiveresistance a publié ce billet