What I learned or noticed.
1. My hook grip was not far enough in my fingers, now it is. Improved my Grip and my swing form improved with it.
2. Every day the first 100 reps are becoming easier in terms of fatigue, breathing and heart rate. Now I look at the first 100 as my “warm-up”.
3. My hip hinge is more of a hinge and less of a squat, so also better arm contact with the body and better hip lockout on the finish. All powerful + points for me.
4. Recovery – not at the “this does not touch me phase”, but I am pleased at how fast my body is responding to the point I am now adding in other exercises or in some cases increasing the load to keep things interesting.
5. Load – 48kg minimum, in some cases I am starting to alternate Double 32kg’s when my hand heals a bit more I will be willing to do that more frequently. Not in a hurry to rip it back open senselessly.
6. PR’d my barbell Military Press with 235 lbs, I figured as sore as my posterior chain was at least I could feel it enough to get really tight and after all the pulling I wanted just a few pushes. (a few wound up being 5 reps to be exact)
7. 1/4 TGU is back and starting to practice again with the 48kg – Performing 5 consecutive a side which I have never done before, nor attempted. Completed 2 practices and the 2nd one was noticeably better than the first. Signs of life.
8. PR’d my Rep Max in the Double Military Press w 40kg 1 x 12….I love to press, but have not for the last 8 months as I have been focused on regaining my hip and shoulder health.
9. Tested my “new” hips with 10 x 5 Double Front Squats w 24kg, it was much easier for me to get depth and my hips and back are now moving much more to safe/stronger positions. Fatigueing because I have not practiced them OTM but knocking out 10 sets on the first pass tells me they will come along soon. Just going to work on form and reps up to 10, then mixing in the 32kg and 40kg. Taking my time keeping it safe.
The big take away, given the Swing uses so many muscles in your body what happens when they all get stronger ?
Starting to get my answer, your results may differ but I will take the cards delt in the next 3 wks. Great learning experience in deepening my swing(s).
Breathing – swinging a heavier weight 300 times daily will certainly tax your breathing, I am reducing my discomfort by integrating some of the Breathe Exercises prior to starting and 1 after I finish.
They help you activate muscles for strength (2 pressing PR’s in week 1 of reintroducing the Breathe! exercises), they help your endurance and breathing (I am recovering faster and have enough juice left to want to do more). I know what they do and I am already reaping the benefits. More to come this was just week 1, the Breathe! benefits do not plateau they cascade upward, the longer you do them the larger the benefit. So I will continue to do mine and move on up. In as little as 10 minutes a couple times a week you can see for yourself for the cost of a Gymboss how powerful this approach is.
www.russmoonow - go to my site, look to the left and you will see buttons where you can order Breathe! Realize Your Full Athletic Potential. Czechoslovakian based method of activating deep seated muscles to enhance your ability to breathe/lift more/endure. $19.99 and I challenge anyone to show me something that will do more for you for less money.