My apologies to anyone who is still following this blog - I've been really slacking off on updating it.
In my quest to rehab my lower back, I noticed that the Yoga routine assigned to me by my last two teachers emphasized the core in some way. I discontinued Yoga lessons because of the need to create some time in my schedule for other things, but carried the idea of emphasizing core work to my regular exercise.
Monday's training, with Intuitive Training scores:
Circuit (done 5x):
Chinups x6, RPT=8, RPE=6, RPD=4
Power Wheel Hand Walk x10 forward and backwards, RPT=8, RPE=4, RPD=4
Power Wheel Leg Curl x5, RPT=6, RPE=5, RPD=3
Power Wheel Pike Up x10, RPT=8, RPE=4, RPD=4
Rest 3-5 min.
Finish with Chest Expander work to compensate for training effects on shoulder. I was experiencing left shoulder soreness from the above routine until I tried the Chest Expander exercises I'd used to rehab the same shoulder a couple of years ago.
This has been my exercise routine of late, with rep numbers increasing as Intuitive Training scores allow. As a very brief recap, if RPT (Rate of Perceived Technique) is 8 or greaters, RPE (Rate of Perceived Effort) is 3-4 or less, and RPD (Rate of Perceived Discomfort) is 4 or less, then it is time to increase exercise difficulty. Intuitive Training is of course from Scott Sonnon's Circular Strength Training system.
The Power Wheel came with an instructional DVD and a brief set of printed instructions, which differ from one another in what exercises are prescribed for each skill level, so I use elements from both the DVD and the printed manual.
I use Lifeline's Jungle Gym 2 as my chinup device. I do chinups to strengthen my back from the top side - so the entire back is covered. The chinup was also one of the few ways to strengthen my arms without negatively impacting my back.
I'll keep doing this routine until I can do 10 Power Wheel Leg Curls. I figure by then the lower back should be strong enough to handle a switchover to Clubbell training.
