Handstand push ups are improving. I can now flip up from a walk, rather than having to set my hands on the ground. Bridging movements are getting better, along with some of the L-seat progressions I am playing with.
Today was my best performance in the double Inch deadlift. I was able to get 4 sets with multiple lifts in the set. Most workouts in the past were a set of 2-4 reps, followed by singles. Today was 3,3,2,2,3,1.
Many of my primary goal movements are still compromised by the hand injury. Most of my training is body weight movements right now.
Measurements from Nov- to Dec. Body fat down, shoulders up, waist down, arms up. Body weight is steady between 215-218.
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Hi Adam,
You’re videos are as usual very inspiring.
Do you have any good cues on how to achieve the full bridge, besides just keep trying the bridge itself?
(Right now I’m struggling to get the full arch in my back, and to get my arms straight).
The specific practice will be most helpful, provided you are not forcing it.
secondary would be components of the bridge, so using only the hips, pressing out of a partial ROM, and using stoppers like a bench to put you in a more advantageous leverage position.
additional movements to work with are leg raises and rotation, presses from extension positions, overhead throwing movements, and hip extension movements with big ROM such as high box step ups. Your restrictions in the shoulder and spine may not be shoulder/spine problems. Without having more specific information about your personal movement history and issues it is hard to say what would work best for you.
Thanks for the great advice AG. Feelt I needed some qualified ideas/input on how to vary my training on the way to achieve the full range of motion, very appreciated!
My nearest history consists of trying to get back to full training/sports after a long rehabperiod of a ruptured achilles tendon.
Good Stuff Adam,
Your Overhead squat with the 3″ axle was amazing, with such a narrow grip. I love doing Overhead squats but I have to use a very wide snatch grip.
Also Im following the same Lsit progression, I want to be able to transition into the hand stand position eventually. Ive also never felt my abs contract that hard before.
For your hand stand pushup have you tested using an extended ROM by placing your hands on plates or plyo boxes? They seem to be really helping my progression.
Joe
on the HSPU, I will be using more and more ROM as I get better control. If you look closely at the first few times I showed this on video, I was going to the crown of my skull, now I lower to my nose or even chin, which is a much deeper ROM by comparison. Soon I will use more and more stuff to elevate it. All in time.