bradshaw
02-08-2005, 10:54 AM
Hello,
In November and December I was working on a swipe century with my 15's. Things were going great until the Christmas break interrupted my training. I was using full choke with the 15s. Following that break, I returned to clubbell training and completed a 4 week cycle working on grip strength and shoulder stability. I now feel I am at the point where I can return to my swipes - can now do these and mills with no choke for 5 reps at about RPE of 7 (swipes) and 8 (mills).
I do Warrior Wellness or PYB-mobility drills daily. Bodyflow goal will be 2-3 x's /week (30 minutes). My primary goals are to put a little more muscle on the lower body, and try to lose the little abdominal fat I have left. The reason for the lower body work is to continue with my knee rehab. CST has brought it to a place it hasn't been for 15 years and it's so very very close to full ROM - probabably only 2 degrees less extension than the good knee. I find the added functional strength/hypertrophy helps with sustaining duration of weight-bearing activities. Spring goal is to get back to mountain hiking. (Would really like to kick butt on this full day pass hike that kicked my butt 2 years ago....sweet geological revenge).
Should I go back to the swipe density cycle or would I benefit more from a double-d cycle?
For equipment, I have 2 15 lb clubbells, 2 20 lb clubbells(still in the box), and adjustable dumbells (up to 70 lbs). No real time constraints.
Any guidance is very appreciated. In the meantime, I'm going to continue playing with swipes and mills, no choke on the 15's for sets of 5 to work on form.
In November and December I was working on a swipe century with my 15's. Things were going great until the Christmas break interrupted my training. I was using full choke with the 15s. Following that break, I returned to clubbell training and completed a 4 week cycle working on grip strength and shoulder stability. I now feel I am at the point where I can return to my swipes - can now do these and mills with no choke for 5 reps at about RPE of 7 (swipes) and 8 (mills).
I do Warrior Wellness or PYB-mobility drills daily. Bodyflow goal will be 2-3 x's /week (30 minutes). My primary goals are to put a little more muscle on the lower body, and try to lose the little abdominal fat I have left. The reason for the lower body work is to continue with my knee rehab. CST has brought it to a place it hasn't been for 15 years and it's so very very close to full ROM - probabably only 2 degrees less extension than the good knee. I find the added functional strength/hypertrophy helps with sustaining duration of weight-bearing activities. Spring goal is to get back to mountain hiking. (Would really like to kick butt on this full day pass hike that kicked my butt 2 years ago....sweet geological revenge).
Should I go back to the swipe density cycle or would I benefit more from a double-d cycle?
For equipment, I have 2 15 lb clubbells, 2 20 lb clubbells(still in the box), and adjustable dumbells (up to 70 lbs). No real time constraints.
Any guidance is very appreciated. In the meantime, I'm going to continue playing with swipes and mills, no choke on the 15's for sets of 5 to work on form.