Sunday, November 11, 2007

220--The Magic Number

I've noticed over the years that as soon as my weight drops below 220lbs, it seems harder to maintain my strength, let alone increase it. Over the last 8-10 weeks I've cycled carbohydrates back into my diet and gone from a low of 208-210lbs up to 222lbs last night (cheat day) with a minimal increase in bodyfat. At 220, everything just feels lighter--the bar, KBs, even my relative strength feels better. Interestingly enough, even my conditioning feels better. At my absolute strongest I was over 240lbs. It's been almost 15 years since then, but I'm heading that direction. Alfonso always told me that for my height and structure, I'd only lift my potential at over 240. I'd like to stay and compete in the 105's, so there may be some dieting involved.

I'm also doing some scar work on my appendectomy scar with some interesting results: Greater bilateral hip extension, especially right; greater hamstring, adductor and VM recruitment on right side; greater bilateral shoulder flexion and increased Lat. recruitment, especially L side. Cool stuff.

Today's training:

A. BSQ: 120kg/5 x5; 2 mins rest
B. Mil. Press: 65kg/5 x5; 2 mins rest
C. RDL: 120kg/5 x5; 2 mins rest
D. KB Snatch: 32kg/5+5 x5; 60s rest

Total RPE = 6. Felt good. Squatting felt really good--light.

Z tomorrow and back under the bar on Tuesday.


Blogger Franz Snideman said...

Scar work! I to am working on a scar on my right elbow from reconstructive surgery when I was thirteen.

how are you treating your scar Geoff?

I am using wheat germ oil morning and night...and this week I will start using a laser on it!

8:37 PM  
Blogger Geoff Neupert said...


Just gentle pressure and multidirectional mobilization. Right now it seems to respond best to 2 things: Squeezing the scar and pulling superiorly combined with I-Phase open-chain posterior hip circles and pressure beneath the scar on the EO with slight superior pressure and the same hip circles.

I'm no expert on scar work so I'm deferring to my wife on this and those were some of her recommedations. Of course, I'm also performing some other mobility work with the scar work too.

2:49 PM  
Blogger Mark Reifkind said...

Congrats Sr RKC Geoff Neupert! What a great choice,welcome to the team.

3:46 PM  
Anonymous Anonymous said...

Sr. RKC? Woo Hoo, congrats Geoff!!!

Does this mean you'll be in Atlanta in a few weeks?

Katie :-)

6:09 PM  
Blogger Tim Anderson said...

Congrats Mr. Senior RKC. That's great, man.

6:14 PM  
Blogger Iron Tamer said...

Congrats Sr. RKC Nuepert! Hardstyle!

10:32 PM  
Blogger Franz Snideman said...

CONGRATULATIONS SR. RKC GEOFF! Very cool brother! You deserve it man as many people will be blessed by your teaching and incredible knowledge!

Rock on man!!!!!!!!

CONGRAT's to you David!!!!!!!!!

6:27 PM  
Blogger Mike T Nelson said...

Awesome work on Sr. RKC! Way to go!

Very nice that you have Courtney there to help you with some scar work. I got some freaky results from working on my thoracic scar during the Z level 4 cert. Good stuff! Again, it is just one of many things that could be an issue. Nice to see you working in the active drills with it of course.

Keep up the great work! Tell Courtney hello too.
Rock on
Mike N

12:49 PM  

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