vanroofitness

Wed (2/7)-Sun (2/11) just worry about pain management and taking it easy. Very light knee stretching but just trying to give the leg some time to adjust and heal. Monday will be the start of a very slow progression. Also, I’m on a 10lb lifting limit (I don’t understand why I can’t lift more with my arms). So Monday I can hopefully resume normal upper body function as long as everything is feeling solid. This video shoes a few reps of easy part of my starting circuit today. When I can lift heavy, I may as well get the blood flowing. 25+ reps of anything with 5lbs can start to burn a bit. Isometrics would also work as well. Update coming soon.

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Here is a video of me doing box squats with a speed emphasis, not strength. However, as I get stronger, I am able to easily handle more weight. In this scenario, I tweaked some muscles in my back because my back/core wasn’t used to and ready for this type of weight in a dynamic fashion. This was a PR I was attempting while maintaining explosive bar speed. I pride myself on not using belts, however, in this scenario, I may consider using a belt in the future as extra support to avoid a potential injury again. One thing that could help prepare my core for this weight is some heavy holds, where I unrack and stand with heavier weight than I will actually be squatting with. That would prime my CNS and muscles to be ready to handle heavy load.

Can’t wait to officially start the new role!

Do your own research! There’s always new info coming out that I could have missed.

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Shane Van Roo @CoachVanRoo on YouTube! Find me on locals.com (ShaneCast)

Where to start with reps & sets if you’re new or revisiting a lift for the first time in awhile

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