I've been working on shoulder flexiblity because I have been unable to squat comfortably, or even uncomfortably for some time. Mike Robertson, of I-FAST and Robertson Training Systems offered me several very nice tips and ideas to help. Thanks Mike, I appreciate it immensely.
So, I've been stretching them off and on for, really, the last 6 months. But every time I tried to squat it felt the same...I just didn't have the flexibility to do it. So I slacked for a while, but then I finally got serious about it and have been doing them on a daily basis for two weeks.
Today I was sick of it. I decided that I was going to do the back squat, and allow my body to become re-accustomed to the positions required by the back squat. And that was that. I'm done with screwing around.
This was the warm up:
135x5 - felt like shit. shoulders felt stretched to a painful point, so uncomfortable that I couldnt' focus on the movement.
135x10 - felts a little better. didn't hurt as much.
135x15 - felt better yet. Not good, but not like set 1.
135x20 - about the same. I figured that it was time to add some weight.
225x8 - good
275x5 - good
325x3 - felt heavy, a bit awkward.
Humble beginnings for a guy who's done 555 raw almost 1o years ago. It's been so long I'm just happy to have done the movement.
Rest of it:
Dan John's press sequence (2, 3, 5, 10 reps then repeat 3x) I used the 16kgs. Easy. KB pressing is something I want to start doing better.
2" PVC wrist roller. Plate pinch wrist extensions ('sup NICK!), supergripper