Rehab went very well and I’m getting a bit quicker through the exercises now. What that means is I get more time to play at the end in my bonus session. The wall exercises are still giving me hassle and I think that’s because they are last in the session and my shoulders are isolated. I’m not going through my pain indicator of 6 but its bloody close.
The Iron Cross is a hard exercise to get right. The temptation is to lean forward on the balls of your feet and roll the shoulders forward to give that little bit more movement. This allows you to get lower and bring the arms back further. Not only is it the wrong thing to do, you are cheating the exercise. It doesn’t matter if you are not getting the full movement straight away, what you are doing is training your muscles to move in the right way and gaining strength with the right movement.
My bonus session was a really good one. I did 3 exercises in total the Lat Pull Down followed by Squats and to finish off I was on the Leg Press Machine.
It went very well and I have increased my Lat pull down weight from when I did my testing, so I will have to adjust my sheet, that will prove to be a difficult set. The Squats were as I predicted, difficult but manageable. I had 50 Kilos including the bar and the weight wasn’t the issue. I could really feel it in my collar done. I couldn’t hold onto the bar with a full grip, what that meant was I couldn’t squeeze the bar as hard as I could at the bottom of the lift to help me pop out. I just did the ten reps and I think I’ll stay at this weight until I can master getting under the bar and a proper grip. My final exercise was the Leg Press.
It was a double press (both legs) and I started at plate 12 in the middle. No real great shakes so I moved up the plates with a press on each one. I got to the last plate (18) and although it was a slow press I did it. So from now on it will be how many I can push out on the 18 plate.
Today is the first day of my program and I’m looking forward to seeing if I can complete all 15 reps in all 3 sets. The other factor is going to be, can I get them all done in the allotted time of 75 minutes. There will be no time for resting or taking my time so it’s going to be a good cardio session as well as weight training.
I’ll keep you posted as to how I get on and where I found it difficult and indeed if I got it all done in time.
Be safe and enjoy what you are doing.
Ed
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