Alright, I am not back at 100% yet, but I am much better, so it is time for an updated training plan. UPDATE 15/Apr: REVIEW
There are two issue that I need to work around: firstly, there is my tendonitis, and I really need to beat it. It is almost three months that this is going on. So I am doing my little exercises in this respect, and we’ll see. For the record, here they are:
- Eccentric loading of the affected areas (using light weights and my new Thera-Band Flexbar)
- Stretching out the shoulders using a heavy duty elastic
- Some deep tissue massage using a foam roller, or a ball
UPDATE: I have been seeing a physio on 31/March, and from then on I have done the specific tendonitis rehab stuff pretty much every day (“wrist curls”). It has significantly improved, but it is by no means gone yet
Secondly, I am still a bit beat down on the cardio side, so I need to take it slowly. I will do a couple of metcons, but I really want to make sure that I don’t overdo it on those.
UPDATE: Haven’t really done any metcons because of the issues I experienced with respect to palpitations
So the focus will be on the one hand on lifting (minus the pulling movements, ie no dead-lifts, no pull-ups, no rows etc until further notice) leaving as core lift my beloved squat and the presses (overhead rather than press).
I have a feeling that I want to lift PR’s only every 4-5 days to leave me some time for other stuff. What is this other stuff? Well, a number of things
- Clearly some metcons, subject to the remarks above
- Some mobility work (eg Kelly Starretts, also along the lines of Verstegen’s work)
- Some kettlebell work (of the kind that does not affect my tendonitis)
- Some bodyweight work, including the TRX
- Some skill work, in particular handstand practice
UPDATE: Looking through the WOD’s, I see that I am rather short mobility work, both MWOD’s as well as my own series. I have not done metcons but this was for a reason. I have done a bit of kettlebell work, but I actually found that it was either metcon (swing) or did impact the tendonitis, so I did very little of it (mainly presses). I did very little bodyweight work, but I did a fair amount of handstand practice, albeit more on the strength side.
What I did do though was to improve my dips from 30kg support to 10kg support on 5×5, and I took my 3×8 bench from 50-65. It must be noted though that my 5x5PR from Jan is 72.5 so this was more of a catch-up. More importantly, I also improved (slightly) on the overhead press, where I PR’d at 45 strict military, and at 52.5 with some push
I do not really want to plan it our further than that. The core structure are the heavy lifts every 4-5 days, and in between I will put a variety of things playing around. Let’s see how it goes, and reconsider in about four weeks.