How are you liking the indian clubs? Are you doing them for rehab, strength work or whats the goal?
Like all decisions I make there's a long convoluted path to get here. I started with my dead hangs so I could get my money back at the fair, I paid 10 bucks to win 50 and couldn't so now I'm coming for my money. And it was all going fine, but then coronavirus hit and I took a month of of work... which is where my pullup bar is. So I started doing rows with similar times and loading parameters. Then my shoulder started to hurt. Badly. and it got a little better when I went back to work and started doing hangs again, but the pain never really went away.
Now I'm no strike at work. Yeah strike. can you believe it?! Who goes on strike? So I'm home again where there is no pullup bar, and I don't want to do rows, and my shoulder hurts. Enter the indian club.
Truth be told I like indian clubs (or clubbells or maces or whatever) for a lot of reasons, but one of them at the moment is that they make my shoulder feel good while putting an appreciable amount of support grip requirements on my hands. It's not the same as a pulllup but I think it will fill the gap. I like the mobility, core, and coordination requirements of them too, but I'm not totally sold on their utility just yet. As a side effect, they seem to be making my hip (which has had some bad sciatica/bursitis pain these last few months) happy too, So I'm going to keep on keeping on. I'm kind of working my way through the exercise progression in "indian clubs and how to use them" by E. Ferdinand Lemaire and it's kinda fun.
Wednesday 15th July 2020
** 2 Handed Swing - Neutral grip - 1" Handles **
- 80.0 lbs x 10 reps
- 92.5 lbs x 9 reps
- 105.0 lbs x 9 reps
- 72.5 lbs x 30 reps
- 80.0 lbs x 10 reps
- 97.5 lbs x 7 reps
Last friday I skipped squats cause my hip hurt badly (probably from my banded deadlifts last week) so I tried doing some barbell hip thrusts, which made my hip hurt aftwards, but it did feel better on wednesday. So I did some swings, and hit both of my requisite PR's. I may move swings to before deadlifts in the future, they felt good and I felt ready for more after them.
Thursday 16th July 2020
** Front Circle, Back Circle With One Arm, Back Circle Front Circle With The Other **
- 6.25 lbs x 48 reps
Did this by accident, went the wrong way but it was a 1 rep PR anyways.
** Reverse Front Circles, Reverse Back Circles With One Hand, Reverse Back Circles Reverse Front Circles With Opposite Hand **
- 6.25 lbs x 31 reps *1 rep PR*
- 6.88 lbs x 29 reps *volume PR*
- 6.88 lbs x 24 reps
- 11.25 lbs x 8 reps
- 13.13 lbs x 7 reps *heavy set PR*
I'll likely increase my 2.5 minute sets (the higher rep ones) to a 6.875lb weight to start and my 60 second sets to 13.125lbs. These weights seem to still get me volume PR's without being impaired by how many reps I can do in the given times.