We take up strength training in hopes of, well, getting stronger. However, progression from say, lifting 75lbs to lifting 100lbs., is not linear. Progressions is more like a wave, with weaker results on some days and stronger results other days, but with an overall upward trend. I've found this to be true for the 6x6 program for isometric strength training. The Monday and Wednesday sessions produced force results that were lower than last week's. Before the Friday session, I was thinking of switching from 6x6 to Bruce Lee style, which would be doing 1 rep - instead of 6 reps - of a 6-second hold for each exercise. I wasn't sure if the drop in performance was just the usual progression I've experienced before under 6x6, which is to log peak performance on some days, but have drops in performance between those peak days... or if my body needed more recovery time. When I do Bruce Lee style, I'm only doing 1 rep per exercise instead of 6, and thus can recover much more quickly between workouts.
The Friday session resulted in the best performance of the week. I logged a max of 87.6 lbs in the Zercher Lunge, a PR for my right leg. I I logged a max of 118.8 in that drill, a PR for my left leg. I scored 115.4 lbs. in the overhead press, yet another PR. I did not achieve a PR in the curl, but I wasn't expecting one because of the raise in target load.
With the new PR in the overhead press, I just had to test my progress towards pressing the 24kg kettlebell. Where before my pressing force was just enough to move the KB up about a centimeter, today I was able to press the KB closer to the midpoint (arm and forearm at right angle). So for, that's the difference that being able to generate 9 lbs. more force makes.
This the mobility routine I've settled on for the recovery days:
- GMB Muay Thai mobility routine except for the last 2 exercises in the interest of saving some time
- Kettlebell Arm Bar
- Tall Kneeling Arm Raise to Side
- Quadraped Side Bend
- Locomotion
I found that working on thoracic spine mobility before any lat stretch seems to loosen up the obliques and lats. The Kettlebell Arm Bar is my choice here for t-spine mobility, as well as stretching the chest. Viewing this StrongFirst video and I can see some details that I missed before. Zack Henderson has a video that walks through the movement with pretty much the same details. One detail I've tended to skip is pausing in the side lying position with the upper foot hooking on the lower leg (thigh) and the upper knee folded over, to check the stacking of the shoulders and hips. I've also skipped the step of sliding the knee up past 90 degrees of hip flexion and pausing there with a few deep breaths. I think I've been making one of the common mistakes of letting the shoulder slip forward. What should be happening instead is the shoulder stays stacked on top of the other shoulder, even if I straighten the top leg and try to bring the top hip to the ground.
The Tall Kneeling Arm Raise to Side, Quadraped Side Bend, and Locomotion are all from GMB's shoulder restriction article, and recommended for people whose low backs arch when reaching overhead. One detail I missed with the Quadruped Side Bend was I should be actively pressing the hand of my working side away from my torso, instead of just reaching with that hand. Actively pressing the hand makes a difference in this stretch. Another difference maker is expanding the ribs during a 4-second inhale, and thus gently increasing the stretch - in addition to stretching on the exhale. I start the Locomotion section of my mobility routine with Monkey 180 or Monkey 360, then do Twisting Bear forward and Backward Bear backward, then finish with Sumo Frogger.
My double arm overhead reach is getting better. My arms improved from about 45 degrees away from vertical to 30 degrees.
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