KONG's Training and Self-rehab

[Dwayne_KONG_Wint]

I've got the triumvirate: lacrosse ball, baseball, and softball....Each one is a nice way to wake up tired dead muscles.

I want a rumble roller. I used one at the meet and it was awesome.

[Dwayne_KONG_Wint]

OMG YESSS!!! Light weights feeling light....yeah buddy.

Bench: up to 300X1, 280X4X3, 265X5X3
Floor Press: 225X5, 245X6, 275X6, 285X6
Chest supported DB Rows 65X10X3 (hold at top for a count....very nice...good)

Circuit 3X10: Inverted Rope Rows, Pushups, Chain Curls

Weights felt light today as they should. Shoulder did not complain in the least. I started doing the rows as one arm rows with a slight supination of the hand but that made a tendon in the the left shoulder on unhappy. Creep recommended the chest supported rows keeping the hand pronated and focusing on the hold at the top. This was awesome. Keeper.

Happy Holidays all! I'll be back in the gym on Wednesday.

[djl236]

I can't wait till those are light weights for me on bench. Nice dude. Merry Christmas.

[Nick D'Agostino]

Glad to hear the shoulder is coming along, can't wait to see the progress here.

[Dwayne_KONG_Wint]

Thanks guys. I've got a follow up with the shoulder doc on Friday to review the MRI results. I'm pretty sure I'm going to be told, "Its not bad. It won't get better though. Continue. When its bad enough, we'll deal with it then." I'll learn to deal as I have with all the rest of my injuries.

[Dwayne_KONG_Wint]

Deficit Deads (3 inches): after warm up...385X5, 405X4, 435X1, 405X4X2, 385X5X2
Squat against light bands (72 in. ~ 110 lbs tension): up to 225+light bands X6X4

GPP circuit 4X10:
Situps (paused 3 seconds when fully extended)
Reverse Hyper (on first two rounds)
Hyper (on last two rounds
Air Squats

I got the numbers right today for deficit deadlifts. I also made myself go through the deadlift set up steps in a very deliberate fashion. It slowed down my sets a bit BUT I didn't care. If I do this every time, it will speed up and become more and more automatic AND most importantly, the set up will be correct. I was MUCH more recovered for this session than last week. I thought I'd be wrecked from the increased weights on Saturday's session and the Prowler work. The opposite happened. I guess I just forced my recovery capacity to increase. If this is what the prowler does, I wish I had been doing it all along.

[Les Hahn]

Great deficit DL's KONG! I agree, getting your setup nailed down is very important. I hope you get good news from the doc too. You will find a way to keep progressing! :-)

[Mosin Warrior]

I've got the triumvirate: lacrosse ball, baseball, and softball....Each one is a nice way to wake up tired dead muscles.

I want a rumble roller. I used one at the meet and it was awesome.

Haven't used a rumble roller or a softball, but lacrosse ball and baseball are pretty sweet for loosening up tight and tired muscles. I feel like a new person after doing 10 minutes of work with either a lacrosse ball or baseball.

[Dwayne_KONG_Wint]

Thanks Les.

[John Petrizzo]

Nice job with those deficit deadlifts Kong. The set up and bar path look much better than your videos from just before the meet.

Also, I hope you get some good news from the MD. Based off of what you have written, I think your instinct will be right.

JP