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Toledo's "Intensification Phase I"
Sep. 5th, 2011 08:00 pmToledo has posted an article on how to do the perfect pullup.
Dang it! Ever since I had to start doing palms-out pull-ups, I've totally been rounding my shoulders and, therefore, relying on the muscles I'm theoretically not supposed to. If you look up the function of the lat in any Kinesiology book, it will show that the lat – in the fully contracted position – the shoulders are drawn down and back! Round the back and shoulders forward, and you shift to the Teres major muscles. Or the subscapularis, says Toledo.
Feh. I shall try to do better. :P
In general, this second 6-week phase of workouts involves harder strength moves, lower reps, and longer rest periods. I get a little less of a good feeling out of the workouts than I did out of the ones in the first phase, maybe partly since they're much less aerobic. However, the exercises are starting to be aligned with my goals. Evening equilibre sessions now have a lot of work on my straddle and pancake, plus two exercises done in a handstand. And the straight arm workouts now include eccentric straddle-downs with assistance from a wall. So I'm not complaining -- indeed, I'm currently feeling inclined to continue, doing another 3-month round when this one is over.
I had a wee little breakthrough tonight: doing seated straddle Good Mornings with a 25-lb plate clutched to my chest, I touched my chin to the ground for the first and second times ever. When I was done I did it one more time sans weight, just to see if the range of motion was still there. And it was!! Woo hoo, I really am getting better.
The massage therapist at work commented on my bulking up, last Friday. Apparently there are places near my scapulae that she used to stick her hand, that she can't get to anymore because of the muscle in the way.
I need to make another progress video soon.
Dang it! Ever since I had to start doing palms-out pull-ups, I've totally been rounding my shoulders and, therefore, relying on the muscles I'm theoretically not supposed to. If you look up the function of the lat in any Kinesiology book, it will show that the lat – in the fully contracted position – the shoulders are drawn down and back! Round the back and shoulders forward, and you shift to the Teres major muscles. Or the subscapularis, says Toledo.
Feh. I shall try to do better. :P
In general, this second 6-week phase of workouts involves harder strength moves, lower reps, and longer rest periods. I get a little less of a good feeling out of the workouts than I did out of the ones in the first phase, maybe partly since they're much less aerobic. However, the exercises are starting to be aligned with my goals. Evening equilibre sessions now have a lot of work on my straddle and pancake, plus two exercises done in a handstand. And the straight arm workouts now include eccentric straddle-downs with assistance from a wall. So I'm not complaining -- indeed, I'm currently feeling inclined to continue, doing another 3-month round when this one is over.
I had a wee little breakthrough tonight: doing seated straddle Good Mornings with a 25-lb plate clutched to my chest, I touched my chin to the ground for the first and second times ever. When I was done I did it one more time sans weight, just to see if the range of motion was still there. And it was!! Woo hoo, I really am getting better.
The massage therapist at work commented on my bulking up, last Friday. Apparently there are places near my scapulae that she used to stick her hand, that she can't get to anymore because of the muscle in the way.
I need to make another progress video soon.
