Great book. Great funny intro to how to use the book from Former UFC Champ Forrest Griffin.
Since Monday sleep has been off. Actually everything has been off. I did Swim Tues & Thurs.
Wed morning i did 3 sets of Straight legged Deadlift and some GHR and not much else.
Other than that it has been Sauna, stretch, Foam Roll, repeat. I will turn things around this weekend. I have to take some time and get my back to loosen up. For some reason since Tuesday morning it has been tight so it has thrown everything off all week. Left hip flexors has been weirdly tight, left Glute has been crampy. All this usually leads to something bigger, a popped SI joint, when i try to lift without mobilizing things again.
I would rather take it easy for a few days than pop my SI joint which usually translates into muscle spasms.
So on the spoke for this weekend will be pull ups, Rev Hyper, back Extensions, Rev hyper, Side bends, Rev Hyper, and Rainbows. Once the back is mobilized things will be easier again.
So yes i am alive. Just bringing it down a notch for a few days. Once i get things back up to speed it will be full bore right into the Learn To Train Seminar in Ohio.
Watched this tonight and got goose bumps. What a great way to spend my 37 th Birthday. This is the Video from the last LTTS.
Back tomorrow with true awesomeness not this blah-ness.
So i started training well enough this morning. Then i put my training book down and it kind of threw me off for about 15 minutes while i did my warm up and searched for the book in between exercises. Everything felt decent today. But also because of the discombobulation i ran out of time. Yet another early morning timing at work. Damn this gym needs to be open earlier. So i simply came back in the evening for 2nd Light Session.
0550 hrs Warm Ups: Skipping 2 min 20 sec On /10 Sec Off GHR 1 x 10 Rev Hyper 3 x 10 Side Bends 3 x 10 Red Band Pull-A-parts 3 x 20-30
Before /During /After: Head Harness 6 x 20 x 35 lbs
Bench
2 x 5 x Bar
1 x 5 x 95
1 x 5 x 115
1 x 3 x 135
1 x 3 x 160
1 x 3 x 185
1 x 8 x 205
Close Grip Bench
5 x 8 x 145 Machine Row
1 x 5 x 105
1 x 5 x 130
1 x 5 x 155
1815 hrs Skipping 3 min 20 sec On /10 Sec Off Barbell Rows 3 x 15 x 135 lbs Head Harness 4 x 20 x 35 lbs (200 reps for the day) Orange Band Tricep Pressdown 7 x 30 (210 reps) Rear Delt Laterals 3 x 20 x 10 lbs
Run /Walk 12 x 100 m Runs (walked on the corners)
(I finished 1 Mile walking and running in under 9 min) Side To Side Jumps 8, 6 Depth Jumps from Bench 1 x 10
Second Session was smooth and easy. I was tired going into this but my nutrition is still holding up. I am not crashing mid afternoon. This is a good tired.
-The Side to side Jumps are coming along well. i have added a sprawl with hands release. I am simply combining two movements from the new PT test i have to do, but also practice because my leg is still re-wiring new movement patterns. Everything is becoming easier but unfamiliar movements i have to practice a few times.
-The Depth Jumps were something new. I will build up the height as my leg reacts better but tonight it felt very solid. I figured out something while running which carried over to this movement and the side to side.
-While running the 100 m repeats my knee (patellar bursa) was still not enjoying the running. reaching deep into my proprioception i realized.....i was running WITHOUT my big toe. How messed is that. So i consciously shifted my weight inwards on my foot slightly as i was running and Bingo! No pain or irritation what-so-ever. I did pick up the pace slightly but did max out tonight.
-I will try to replicate this slight movement change again tomorrow. I am confident this is the key i was missing. By the slight shift in weight the pressure has come my knees and redistributed.
-To say i am pumped is putting it lightly.
Something to build on for tomorrow. The game has changed, i will figure out the new rules and get back to dominating.
Warm Up: GHR 2 x 10 Monster Walk 2 x 10 Banded Side step 2 x 10 Rainbows 2 x 15 Head Harness 2 x 20 x 30lbs
Squats
2 x 20 x Bar
1 x 10 x Bar
2 x 10 x 135
2 x 5 x 185
2 x 3 x 205 Head Harness 4 x 50 x 20 lbs GHR 3 x 10 Red band Tricep Pull downs 2 x 100 reps Red Band Face Pulls 50 reps, 75 reps Rainbows 3 x 15 TKE's 3 x 20
This took longer than it looks. Not because i was picking fights either. I simply could not get my knees to fully warm up and stretch out. I had not problem hitting depth but there was no drive out of the hole. 185 i had trouble even getting the bar out of the rack. 205 lbs felt like a shit ton. I could hold it in the hole but no pop to bring it back up. So i decided to just shut it down after 205. No reason to try and destroy myself, at least not yet. I think the sled drags on Friday might be a small contributor but i will not make excuses. it was a bad day for squatting so it is what it is.
I did try some lateral jumping before stretching and going home. It will be apart of the PT test i have to do. It felt fairly good. Although it took some concentration the first few reps. I actually could not picture the movement in my head so telling my leg what to do was a little strange. A few days of practicing this and i will have it done squarely.
Today was definitely one for the books. Pull Up Redemption, Stolen equipment while i was using it, and a near fist-i-cuff over a broken piece of equipment. So yeah for a Silver Back Saturday it was nothing short of intensely awesome! OK trg break down first and then the stories. Everything is done in a semi-no-rest-circuit style. I simply move form Exercise to exercise with purpose and stop for a drink before every pull up set.
Pull Ups 3 x 16 Bosu Sit ups 3 x 25 Push Ups 3 x 15 Head Harness 3 x 15 x 30 lbs Lunges 2 x 5
So i leave the rack to go get a drink. A friend of mine stops me briefly to ask me a question (hip was cramping during Bench) and i see out of the corner of my eye someone walking into the back spin room with a Bosu Ball. I knew there was only one in the whole room. I glance at the rack where i had all my stuff and...MotherFucker! They took my (the one i was using anyhow) Bosu Ball! So i walk down to the door of the spin room, and in my best passive aggressive behavior, i open the door and lean to tell the woman:
"No its OK i was not finished using that but go ahead i will adjust and do something else."
She responds with "Oh i guess i should have asked."
In her defense it was on the right side of the Squat rack surrounded by my stuff as opposed to inside the squat rack and barricaded in by all my chalk and bands and stuff. What ever, i let it go and decided to do Side bends instead this week. Carrying On.
Pull Ups 5 x 10 Push Ups 5 x 15 Side Bends 5 x 10 (L&R) Head Harness 5 x 15 x 30 Rev Hyper 5 x 10 Lunges 3 x 5
So somewhere during my 2nd and 3rd set of pull ups one of the regular Saturday morning guys came. A dude in his mid forties. Nothing special about him, but i see him in the gym regularly. He is one of the guys who will forget from time to put stuff away and just comes in to "work out". I usually ignore him and the rest of his ilk.
Well today he came in pull a pin from the Incline bench, inspected it, then tossed it in the center of the weight pyramid. Then pulled a pin out of the flat bench, inspected it, and used it as a replacement for the one he just tossed away. OK whatever, i will only use 3 bars in the whole weight room so i get this mentality to a certain extent.
But 5 min goes by and the nimrod has still replaced what he removed. Which is annoying because i can picture someone coming in later and not being able to use the bench because they don't know where the pin is. I try to let it go. But the phrase "never pass a fault" echoes in my head.
So after a set of Rev Hypers i grab the pin, throw it back in the bench, and put the bar back up. Now at this point i should explain that the incline bench nimrod is using is directly in front of the flat bench. So he sees me do this. (Passive Aggressive behavior again i know). As i circle around the bench to head back to the squat cage to do pull ups i see nimrod get up quickly. I pull out my head phones expecting some sort of brief comment to see the look of incredulous disbelief and rage in nimrod's eyes.
What happens next i do not fully recount but it was something like this: (he used a lot of expletives right from the start, i am not intentionally cleaning up his language i just cannot remember every curse word he used.)
Nimrod: "What are you doing? that pin is broken. someone will get hurt."
Me: "How? It fits in there and gravity holds it in" (pins go in at 45 deg angle)
Nimrod: "It is broken (pull pin out to show me). See! there is no stopper" (he means a metal plunger ball embedded on the side of the pin)
(His volume is starting to go up at this point, from talking loudly and angrily to a low yell)
One of these should have been in the side of the Pin to hold it firmly in the rack (7lbs of force to remove the pin instead of 4 lbs)
Me: "The pin is held in by gravity, it is not going to come out"
nimrod: "No it will! I had one come out on my and ended up getting 15 stitches." (points to the top of his skull which i see nothing as he has a full head of hair)
"You guys always put stuff back that is broken and that is how people fucking get hurt in here. "
He actually raised his volume again during that last sentence, i am talking with intent but not yelling at this point, i realize i have slid into a defense stance as nimrod is in my face and only getting more angered. Which puzzles me, i get his point and after the stitches argument i am willing to concede the argument to him.
I also question if i am going to get to finish my Pull Up session which would a waste of the last hour and 10 min if i don't finish my assignment.
I am in no way afraid of a physical altercation with this guy as i don't feel physically threatened.Although The possibility of a physical altercation is rising so i decided to watch my words as to not personally insult or attack him which would probably trigger him at this point. I am actually trying to remain on the moral high horse. Which i will explain why in a minute.
Me: "Ok fair enough. But throwing it in the fucking corner doesn't help. You should take it up to the front desk."
Nimrod: "I am not taking it up to the front desk"
Me: Why Not? If you don't tell them it is broken they will not know and they can't fix it. Have you even fucking tried?"
At this point i have decided i will take the pin up front, actually from the moment he showed me the problem i was willing to take it. i have also ceased to see the point of his aggressive argument. he complained people get hurt, proved it. But will not even try corrective action.Also please realize i am cursing but not yelling. i curse on a daily basis in normal conversation because i am part cro-mag-non man.
Nimrod:(SCREAMING at this point) "WHY DON'T YOU FUCKING TAKE IT TO THE FRONT DESK?!"
Me: "Why Not?"
Nimrod: "BECAUSE THEY WON'T FUCKING DO ANYTHING!"
Me: "Actually i was planning on it. Fine I will"
Turning towards the door i realize everyone has stopped and is watching us. I am sure he felt like a total nimrod at that point. I actually start smiling at the lunacy of the whole altercation.
I get to the front desk smiling from ear to ear. Both the guy and girl working no me as a gym regular and talk to both of them regularly. The guy is a regular lifter and understands when i show him the pin. I explain the altercation story to both of them. They immediately know exactly who i am talking about. The guy comes back to the weight room with me. I go back to doing Pull Ups.
Pull Ups 2 x 7 (done fast an explosive, adrenaline is great! that and i had a fifteen minute rest) Push Ups 2 x 15 Seated Calf Raises 4 x 15 x 70 lbs Head Harness 2 x 15 x 30 lbs TKE's 3 x 20 Banded Tricep Extensions (225 reps)
45, 45, 30, 30, 40, 35
So while i was finishing up the gym guy (employee) goes over to nimrod who at this point is doing decline bench (because you must train all 3 parts of your pecs!) and nimrod has a similar discussion with gym guy. Not to the same volume he had with me of course. Then as gym is walking away nimrod shouts out "it is not like you are going to do anything about it anyhow".
Which leads me to question if you hate this place so much why are training here?
Talking to the staff on the way out i also found out:
-Nimrod has a pending lawsuit against the gym, apparently a cable broke on a Tricep Pressdown machine and he had to have stitches on his face from the cable breaking.
-He is continually complaining about something.
-this is not the first the pin has gone missing in the weight room. the staff has had to go looking for it before.
-nimrod is not a gov't employee and other than the fact he pays his membership dues has no reason to be there. he is allowed in as a privilege that is extended to all non-government people in the city.
Now i mentioned the moral high ground. Did i curse? Yes but only after he started yelling and cursing at me. This dude came at me with anger in his eyes and violence in his heart. Shit like that gets me fired up and engaged. But i also will not escalate first. I train in a gov't facility. That has a wide range of people in it. I am a gov't employee. The facility is there for me to train in and maintain a high level of physical fitness. If i cause shit i can get myself in a lot of trouble at work. This nimrod was not worth it. But hit me or make me feel like you are going to do me harm and i will engage fully. Fully and truly i wanted to finish my Pull Ups plain and simple. Breaking my hand on some asshole's face on impedes my trg for weeks.
Tired this morning but fought through it and got to the gym. Found the inner anger and channeled it for a solid Standing OH Press session. building the Upper back and shoulders with some good ole barbell work. But first i had to hit the Rev Hypers because Deadlifting tightened everything up. The hip rotating from swimming yesterday helped but still a little residual stiffness to be worked out this morning while warming up.
My Trg /recovery log, now for learning about Science stuff!
0550 hrs
Warm Up:
Red band Pull-A-parts 3 x 20
Black Band Face Pulls 3 x 30
Rev Hyper 3 x 20
Head Harness (done through out the session -205 reps)
25 lbs x 45, 30, 30, 30, 35, 35
OH Press
2 x 10 x Bar
1 x 5 x 60
1 x 5 x 75
2 x 3 x 95
1 x 5 x 110
1 x 10 x 125
1 x 15 x bar
Seated Calf Raises 3 x 15 x 75
Banded Incline Push Ups (Red Band - 205 reps)
15, 15, 20, 20, 20, 25, 20, 20, 20, 15, 15
I switched up my banded Tricep work today by simply doing banded push ups on a Oly bar in the rack. It was to just alter the stimulus a little bit. I have also found in the past doing these after my OH Press actually helped increase my OH Press. So this was it for the morning session. I had another time slot for trg offered by work so i decided to make good use of it.
"Make sure to Pee Clear by Noon everyday" -H. Selkow
1300 hrs
So back in the gym right after lunch. I was feeling sleeping going into this session but once i got started i was pretty fired up. This was an extra session. So what do you do during extra sessions? You FREAKING DO NECK WORK!
GHR 3 x 10 Horizontal Rows 5 x 15 x 70 Side bends 3 x 10 Trap Machine Shrugs
2 x 20 x 45 lbs + Orange mini bands doubled
3 x 20 x 75 lbs + Orange mini bands doubled
The Bands? Just to change things up for today. No super secret reason, just to add a little more weight at the very top. From here i moved into the field house for some recovery work /more neck work /rehab the knee.
Sled Drags (Supersetted 20 m there and 20 m back) Face Pulls /Back Wards Walking drag (hands high at face, arms in flexion)
1 x 20 m x 80
1 x 20 m x 105 lbs
4 x 20 m x 113 lbs (i switched plates with guys that were Deadlifting)
So what it is totally clear. What i did for Face Pulls i did on the way back with the backwards walking drag. The Face Pulls i tried to keep as explosive as possible. i stretched all this out to just over an hour. Chatted with some dudes that were Deadlifting a LOT more than most of the young university guys in my gym. Then i found out after they are two of the douchers who routinely leave all their shit loaded and go home. Ah well they seemed decent enough, i will just have to teach them the error of their messy ways in the gym.
When you don't know what to do, figure out what you can do.
Ok so another Zero Dark Stupid timing for work and no time to get early morning training in. no complaining here, simple glad my scheduled trg sessions work around this scenario to a certain extent. So today after a supremely awesome rebuilding session of my Deadlift i got a semi-forced recovery /active rest scenario. Only Pool Time today. So despite being up early and doing several things well before 1 pm i got in a full intensity swim session. No backing off off with this session. I have 1 month until the LTTS 6 in London, Ohio. The charity event for the MAW. When i show up into a room full of elite lifters and coaches i am bringing everything i have that day. So every session from now until then means A lot. Fuck, every session every day means A lot to me because i am recovering from an injury 7 mths ago i had no idea how things were going to turn out. I am getting fired up again. That has happened A lot this week, mostly because i missed two conditioning sessions. more on that in a minute.
1300 hrs
Flutter Kick w/Fins No Arms 5 min
Front Crawl (Free Style) 15 min
Deep End Water Running w/ Water Db's 5 min
Shallow End Running 10 min
Single Leg Jumps on one leg 50 reps (L& R)
Single leg jumps Alternating 30 reps (L&R)
Jump Squats (singles) 15 reps (12 x 1)
Jump Squats (triples) 12 reps total (4 x 3)
This in no way reflects the level of intensity and how hard i pushed today. Everything made me see stars, and make me think i was going to pass out, drown or vomit all at the same time in the pool, for the first 35 min. i kept the rest to 35-40 sec as i was swimming lengths of the pool closer to 20 sec today if not less.
So yeah i noticed the past few days my adjustment in Nutrition has paid off. Despite my sleep being less than normal i am having no mid afternoon crashes. I feel like i have every thing dialed in.
20 Inch Gosh Darn neck on this coach! Insane!
Thank you for your Help Harry Selkow!
After yesterday mornings deadlift session something else clicked in my head /subconscious that i will have to keep tabs on. My fearless intensity returned. i caught myself nearly calling people out simply because they were being ignorant which triggered my Hulk Smash Button. Good to see i am recovering and i am getting the remained of my intense Swagger back but i also need to keep tabs on that a little at work so i don't get into trouble, trouble. But i will take it as another marker post of my confidence returning. i said it months ago. i would be calling people out and fucking shit up.
Keep Moving Fucking FORWARD! Press the ADVANCE! KEEP GETTING STRONG(er)!
I know what I had written in my book for training today. But that never means anything until the lifting starts. Worked up to something i have not truly touched since Nov of last year. The day before Surgery in fact. Butterflies and trepidation be damned i walked away feeling satisfied and strong (for 1.35 min anyhow, i can't stay satisfied ). The process continues in rebuilding my Deadlift.
Warm Ups: Skipping 3 min 10 sec On /10 Sec Off Rainbows 2 x 10 GHR 3 x 10 Monster Walk 2 x 10 Side Step 2 x 10 TKE's 2 x 20
Done before during and After Deadlifts: Head Harness (210 reps)
6 x 35 x 25 lbs
Post Surgery Awesomeness!
Deadlifts
2 x 5 x 135
1 x 5 x 185
1 x 5 x 205
1 x 5 x 225
1 x 5 x 250
1 x 5 x 275
1 x 5 x 315
1 x 5 x 340
The 340 lbs x 5 i am very happy with. Only 100 lbs to go to match my PR. The 340 lbs felt good in my hands. Not too heavy. The Knee was extremely stable and is coming along nicely. Especially compared with 3 weeks ago where i had to consciously keep it engaged. I was originally considering doing some drop sets with 225 lbs for extra volume but as i looked at the number of reps i was completing did not think it was required. Also i was pretty burned after the last set. So going into Front Squats i was going to focus more on holding technique and less on push lots of weight.
Front Squat
1 x 10 x bar
3 x 10 x 95 lbs Banded Triceps (250 reps)
2 x Back Band 50 reps super set w/Orange Mini Bands 75 reps
That was it for today. Glad i backed off yesterday. I did feel i caught up on my sleep a little bit. But with i more super early morning tomorrow it might be tough.
Only a Pool Session today. I had to be up at 3 am to be into work so an early morning session was not in the cards. As well my hamstring and quads need a slight de-load for the day.
Pool Flutter Kicks w/ Fins 10 min Front Crawl (25 sec lap /35 sec rest) 10 min Deep End Running w/ Water Db 5 min Shallow end Running 10 min Single Leg Jumps 5 min (approx 50 reps per leg) Jump onto Alternating Leg 5 min (approx 50 reps)
Legs felt good and loose afterwards. The fins added a new element which has changed things just a little make them fresh.
This is just a small vid on why the best do what they do. I am no less motivated most days, and on the days i am not motivated i find a way to fire myself up and do what needs to be done. Why i do what i do is for a variety of reasons. Not being average is one of them. A little narcissistic i know but really every day is a gift.
So why not do something with the health and function i have?
My job is a big motivator. I have been both a fat slob out of shape which i NEVER want to repeat. I have also been as fit as i could possibly be (at the time). But i know there is more i can do to beat level of strength, that level of conditioning and overall awesomeness. I still have time, everyday.
It does drive me to anger some days i am injured but i keep it focused or at least channel it into something productive. I have a desire to see what i am truly made of. i have been there, I know where the line is, but for reason i am not content and i do want to go back. Back to the line physically where you aren't sure you are good enough, strong enough, or have trained enough. Some how i kept moving forward. Just like what i did from the day i was injured July 2012. Kept moving forward.
Today was one of those days i woke up fired up and ready to go.
Warm Ups: Skipping 2 min 20 sec On /10 sec Off GHR 3 x 10 Rev Hyper 3 x 15 Side Bends 3 x 10 Band Pull-A-parts 3 x 20
Done Before, During, and After Bench: Head Harness (205 reps)
4 x 40 x 25 lbs
1 x 45 x 25 lbs
Bench
2 x 5 x Bar
1 x 5 x 95
1 x 5 x 115
1 x 3 x 135
1 x 5 x 155
1 x 5 x 175
1 x 10 x 195
3 x 10 x 140 (Close Grip for Kung-Fu Tricep Action!)
Very solid session today. I could be a little tighter in my upper back but over all leg drive was decent and everything moved well off the chest. I have noticed i am starting to lift my head when i bench because i am trying to watch the bar. going to have to break that habit right away. That set of ten was fucking intense. I went for rep 11 but could not quite lock it out, so it doesn't count.
Mach Row
1 x 5 x 170
1 x 5 x 195
1 x 5 x 220 Barbell Row 3 x 20 x 115 lbs Red Band Tricep Pressdown (225 reps)
75, 50, 50, 50
A little over an hr for this. Kept myself moving and occupied rather than sitting around and waiting for the next set. I did want to get some rear Delt work in but i will get it in tomorrow morning with the sled. So tomorrow is going to be like fighting a crocodile. I win or i die or somewhere that intense anyhow. Find your reason to train and live your life.
A little stiff and sore this morning after yesterdays double session training. But nothing a little moving around would not fix. The Achilles felt A lot better but i decided to forego skipping one more day to rest it. but i did do some light Calf raises and GHR. It was irritated so i think it will be fine to skip on tomorrow.
0925 hrs:Warm Up: Leg Swings Front & Side 1 x 10 Banded Side Step 2 x 10 Monster Walks 2 x 10 Rainbows 2 x 15 Red band Pull-A-parts 3 x 20 Black band Face Pulls 2 x 50
Done Before, During, & After Squats: GHR 5 x 10
Dave Tate of Elite Fitness Training systems demonstrating how to do Glue ham Raises.
Too Many people don't know this exercise even exists or that the name of this machine is a GHR Machine.
Squats:
1 x 10 x bar
2 x 15 x bar
1 x 10 x 95
1 x 10 x 115
1 x 10 x 135
1 x 5 x 185
1 x 5 x 205
1 x 5 x 225
1 x 5 x 255
3 x 10 x 145
Getting some decent volume work in. Both Knees felt tight so i took my time warming up. All sets were slow, controlled, with a pause in the hole. The 255 lbs felt heavy but moved smoothly enough. The last three sets with 145 i tried to pop fast out of the whole, speed was decent but will take some time i think until i can make it feel explosive.
Seated Calf raises 3 x 20 x 75 lbs ADduction 2 x 20 x 115 ABduction 2 x 20 x 205 Orange Band Pressdowns (220 reps)
50, 40, 40, 25, 30, 35
Observation for the Day:
The "cardio room" faces the weight room in my facility. After hours on the hamster wheels you would think people would begin to reason out the obvious. Look around the cardio room everyone is generally puffy, fat and doesn't look like they exercise at all. Look around the weight room and people generally looks leaner, strong, healthy, and fit. Maybe what they are doing is not bringing them closer to their goals. I don't know just a thought.
Also hand in your man card if you decide to wear these.
1650 hrs:
Still had some head Harness to get done for the day and i wanted to do some sled drags to work extra volume for my legs /hips /low back. I definitely did sweat through this whole session but i tried to hold back the pace a little bit. I wanted this to be more of a recovery session. Although the Prowler Sprints i pushed really hard but that was a brief bit of intensity. The head harness work was done in between sets of sled drags. Head Harness (205 reps)
7 x 25 x 25 lbs
1 x 30 x 25 lbs Super set: Backwards Sled Drag (handles held high to the face)
1 x 20 m x 90 lbs
5 x 40 m x 90 lbs Face Pull Sled Drags
1 x 20 m x 90 lbs
1 x 40 m x 90 lbs Prowler Sprints (1 min rest between Sprints)
6 x 80 m x 50 lbs Hip Extension 1 x 20 (L&R)
The Prowler sprints sucked. Mostly because i was able to generate some actual speed today. Other than the first 80 meters (high handles) all other sprints i used the posts to push with. This is also kind of a big deal because it did not irritate my knee to do them this way. So one small step forward. I take every inch. So a solid weekend of lifting. A big turn around from last weekend that's for sure.
Felt good to be back in the groove two Saturdays in a row doing SilverBack work. Being disjointed throughout the month of March on Saturdays creating inconsistencies in my trg schedule. Those inconsistencies led to the stalling out last weekend. I train every day because i enjoy it, but also because i need it. As i said months ago, it is about managing daily intensity and volume.
So as things seemed to go all week this was another round robin "circuit" The point of today is to get the Pull-Up assignment completed. Everything else is filler for the rest periods. But i will break it down into two circuits, first 5 sets of Pull Ups then second 5 Sets. No rest between the two "rounds" just breaking it down so it is easier to see how i get shit done. There was little to no rest all session. Drinks of water and transition from exercise to exercise with out monkeying around.
Checked Body weight this morning. 101.7 Kg /223 Lbs. That is about right. I will tighten things up this week in regards to simple sugars, watch my food timing closer, and increase my protein intake. Time to bring the weight down for the Bench Meet beginning of July.
0735 hrs Round 1 Pull Ups 16, 16, 10, 10, 10 Push Ups 5 x 20 Bosu Spinal Flexion 5 x 25 Back Extensions 5 x 10 Head Harness 5 x 25 x 20 lbs
Round 2 Pull Ups 10, 10, 10, 10, 9 Head Harness (205 reps)
1 x 25 x 20 lbs
1 x 55 x 20 lbs Banded Tricep Push downs (205 reps)
30, 25, 25, 30, 30, 30, 35 Side Bends 5 x 10 (L&R) Rev Hyper 5 x 15
After all the Pull Ups the last thing i did before leaving the weight room: Oly Bar Curl 1 x 75 reps x Bar
Biceps and Forearms were pumped and fried at the end of the AMRAP set. I have this is the cure for tendinitis in my forearms and elbows from the high volume Pull up work. My Pectoral has tightened up which tells me i need to get a little more rear Delt work in during the week. I have cut back and i can feel the reduction.
My Left Achilles was tight and sore this morning which is why there was no skipping or running. I will roll it out and if it is still sore tomorrow i will tape it up for Squats. So as i mentioned early in the week i wanted some extra pool time.
1700 hrs Pool
Flutter Kicks w/Flutter Board (no rest) 5 min Combat Swim (30 sec - 1 min rest between lengths) 20 min Scissor Kick w/Flutter Board (no rest) 5 min
This felt very good. It seemed to stretch out my tight right pectoral a little. I spent 25 min rotating in and out of the sauna after swimming. When i stepped out i would use the cold shower and then back in for a good contrast recovery session. relaxing tonight. eating food and going to bed early.
Streamlined session this morning. Focusing on what needed to get done. Also it is the end of De-Load Week. Finishing up with OH Press
0600 hrs Dips 3 x 10 Black band Facepulls 100 reps OH Press
2 x 10 x bar
1 x 5 x 60
1 x 5 x 70
5 x 5 x 85 Tricep Push/Pull Downs (black band) 210 reps (40, 40, 40, 40, 50) Head Harness (205)
5 x 35 reps x 25 lbs
1 x 30 reps x 25 lbs Standing Single Leg Calf Raises 3 x 15 Db Rows (Drop Set)
1 x 10 x 70lbs, 60lbs, 50lbs
Superset Trap Machine Shrug
1 x 15 x 90lbs
2 x 20 x 45lbs (forwarding leaning hold for 15 - 20 sec on the last rep) Horizontal Shrug
3 x 15 x 65lbs
Bam! All Done. I barely rested the entire session 60 min almost exactly. I am able to post the pic below because i am not a personal trainer and i don't play one on TV. Relaxing and taking it easy tonight. The early morning have caught up to me. going to bed early so i can catch up on some sleep.
So i got up this morning knowing that my schedule had to be perfect for me to maximize my time in the gym. I got up on time and did everything that needed to be done to be ready for the day and my earlier than normal timings. Or so i thought. I got the gym and as i walked to the doors it hit me, i forgot my work boots. DAMN IT! So i quickly turned around because i knew at this early hour i could easily be home and back in under 20 min. So starting under the gun i was moving swift and fast.
Anyone can be throat punched on a Thursday!
0600 hrs Skipping -5 x 30 sec Prowler (20 m there and back)
1 x 40 m x 90
3 x 40 m x 140 Face Pull Sled Drags (there...)
4 x 20 x 90 Backwards Sled Drag (...and back)
4 x 20 x 90 Head Harness (250 reps total)
20 lbs x 65, 60, 65, 60
All of this was done in a semi circuit. I did not care about the order i just simply got it done. I was pressed for time since i was starting 25 min late. No rest other than to suck enough wind so as not to pass out and suppress the urge to vomit.
Banded Triceps (205 reps total)
70, 60, 40, 35
The Tricep work i started after the Dragging was finished and i simply rested long enough for the pain to subside so i could do another set. I used the orange and red Elite FTS bands (avg and light i think).
Managing Angry Moments (BARELY):
So while i was pushing the Prowler some jerk off decided he wanted to foam roll at the opposite 20 m line which would have been fine if had not set up DIRECTLY ACROSS from the Prowler. He saw me pushing yet thought it was OK to set up there. Fracking Uni-kids in the facility i use are semi-brain dead. I did actually yell at him to move. he ignored me. So i yelled out "fair enough i will run you over" as i picked up speed with the Prowler. He still pretended to not hear me. I pushed slightly to the right of him and when i turned the Prowler at the 20 m line i swung the Prowler around so that the plates loaded were a mere 3" from his head. At this point he saw me but said nothing. It is Throat punch Thursday after all, his neck was 15 inches or less and on this morning i was more than willing to offer physical violence.
Yes a very dick move on my part but dealing with some of these young cocky assholes all the time i am going to snap once in a while. By the time i got to the other 20 m line he had moved off to do some other lame shit he read in a magazine. He did make a point of not making eye contact with me the rest of the time i was in there.
I was more completely choked and pissed off because in a massive field house he picked a spot directly in my way after he had already seen what i was doing there and then refused to move.
1300 hrs
Flutter Kicks with Board 2 Lengths (1 Lap) Front Crawl 5 min x 30 sec per Length x 1 min rest Front Crawl 10 min x 50-55 sec Lap x 1 min rest Deep Water Running 10 min Single Leg Jumps 30 Jump Squats 30
Front Crawl i pushed the pace again. Doing full laps today really sucked but again my recovery time of 1 min for roughly 50 sec of swimming was spot on. Although i cut the flutter board work short after 1 lap because my legs felt marble. The Prowler (Tues), followed by Deadlift (wed), Prowler (Thurs am) i guess caught up to me. But after Five minutes of front crawl i found my pace and picked up speed. I cut the running out instead opting to run in the deep end longer. I hopefully worked some lactic acid out of my legs. Jumps are coming along for sure, i am getting cocky. I was considering jumping the lane dividers. Almost. maybe another week or two.
Up early again this morning. Work is early mornings all week so I hoping the lack of sleep doesn't catch up to me. I haven't mentioned it but the gym has been like an actual circus this week with some of the things i have seen people doing as "exercises". This session also seemed to have a real thermogenic effect. I could not stop sweating until about 9 am. Although after this i went to work, stood in a steaming hot room for 30 min, then moved a bar fridge by myself, and then moved 12 cases of printer paper. But i spent almost the whole day trying to get Hydrated. 0545 hrs Warm Up (Before and During the first 3-4 sets of Deadlift): GHR 3 x 10 Banded Sidestep 3 x 10 Monster Walk 3 x 10 Red Band Pull-A-parts 3 x 10
So Close!
Deadlift
1 x 5 x 95
2 x 5 x 135
1 x 5 x 185
2 x 5 x 205
1 x 5 x 225
1 x 5 x 250
1 x 5 x 275
1 x 5 x 300
1 x 5 x 225
Deadlifts felt very solid again today. Definitely felt stronger through the Knee than last week. The 5 x 300 was very smooth and strong. My Technique was not perfect but close. 315 (3 man hole covers) is the goal for next week. Very happy with this. The grip is coming along also. I am not slipping but around 250 lbs i have to switch to an alternating grip. The volume and time will help.
Head Harness20 lbs -245 reps Total
-done from beginning to end of the session (30, 30, 40, 30, 35, 45, 35) Red Band Tricep PullDowns210 reps Total
-Started these during the Front Squats (80, 80, 50)
Front Squats
1 x 10 x Bar
1 x 10 x 95
3 x 10 x 115
This was a solid weight today. After all the Deadlifting there was not a lot of energy left in my legs. All sets Ass to grass but very solid. I find it Ironic that my front squat is coming along better than my normal Squat. No Run training today. My Achilles /Calves needed a small break. Skipping, Running, Sled Drags, and Prowler tomorrow in a tornado session.
Watched Henry Rollins Dvd last night. his show from 2005 in Australia. he talked a lot on how he hated complacency in this world and how he woke every morning, screamed, and Intently gave the Middle Finger to the mere thought of not living his life to his fullest each and every day. So many people have disability or handicaps in some way. if you are healthy and able bodied. Celebrate it every fucking day. So much in life is gone before we decide to appreciate it. When i am old and crippled i will not lay around with regret i will take solace and happiness knowing i earned every ache and pain i have.
Brilliant Video. Makes me want to go back to the gym and train.
So this morning was designed to be as a mostly active recovery session. Making sure to focus on some Heart bursting as well as continuing to strengthen the leg. 2 sessions again today as i also had some pool time also.
I officially got my date to see the surgeon for the final time. 26 June 2013. That will not be the end of the recovery but on that day he will give me his okay for me to ramp things back up. So there will be high 5's and Chocolate cake. But until then work and effort has to be done.
0545 hrs Skipping 4 min @ 20 Sec On /10 Sec Off GHR 3 x 10 Prowler
2 x 20 m x 90 lbs
2 x 20 m x 180 lbs
2 x 20 m x 270 lbs
*6 x 20 m x 90 lbs Sled Drag Face Pulls (*these were mixed in w/ the last 6 x 20 m Prowler)
1 x 40 m x 45 lbs
1 x 40 m x 70 lbs
Head Harness
10 x 25 x 20 lbs (done throughout the whole session) (200 reps for the day) Sled Drag Face Pulls Super setted w/backward drag (handles held to shoulders)
2 x 20 m x 90 lbs
1 x 20 m x 135 lbs Black Band Pull downs /Press Downs 4 x 50 reps (200 reps for the day)
The Prowler work i kept the rest to an absolute zero i only stopped just long enough to catch my breath or change the weight. The 270 i will not say i was running with but I did get it moving a decent speed and almost all the pushing was done from the high handles. Which in and of itself is a strength indicator as i am finding less and less that i have to use the posts.
The backwards dragging of the sled is now going to become a staple. It made my knee feel great. It really felt like i was able to tighten the muscles around my knee in a good way. This i think will lead to a carry over in my running. Holding the handles high is also to practice for an upcoming PT test i will have when i am medically cleared. I could pass the test right now but i have to wait until i get that final clearance. by then i plan on dominating that test.
The skipping continues to improve and i think from the increase control i am going to get a carry over to my running. The Head harness did not suck but i could definitely feel the sets of 50 reps from yesterday.
1300 hrs Flutter kicks with Board 4 min Front Crawl 20 min (1 Length (20-35 Sec) followed by 25-40 sec rest) Deep Water Running w/ Water Db's 5 min Shallow end Running 10 min Jump Squats 10 min (Single leg Jumps, Single Leg Alt, Single Two Leg jump Squats, Triple Two Leg Jump Squats)
I really pushed the Front Crawl today. Swim the length, relax 30 sec or so then swim back. The last 4 min i was consistently swimming the length of the pool in 20 sec easily. Even my normally sporadic breathing settled in. The Pool is 25 m, so it is not crazy impressive but i am happy where my swimming has returned to. This was a solid pool session. I was sucking wind through the last half of the front crawl and i was sweating during the deep water running. One to build on for sure. Going to add a third Swim time this Saturday. Tomorrow is Deadlifts.
A little Social D to start things today. Today was a new day and early mornings are always good to me. Morning Session 0540hrs Skipping 4 min - 20 sec On /Off GHR 3 x 10 Rev Hyper 3 x 15 Red Band Pull-A-parts 3 x 30
One of the Coaches i will meet next month, also an ACL Reconstruction Graduate
Bench
3 x 5 x Bar
2 x 5 x 95
1 x 5 x 115
1 x 5 x 135
Head Harness 4 x 50 x 20 lbs Close Grip Bench 5 x 10 x 145 lbs
Mach Row
1 x 8 x 155
1 x 8 x 180
1 x 8 x 210 Barbell Row 3 x 15 x 145 Rear Delt Destruction 1 x 60 /30 /15 x 40lbs /25lbs /10lbs
Tricep Pressdowns (Orange /Black /Red /Mini-Orange) 210 reps total
I found my energy and my body had natural groove and drive today. My triceps and Neck got a super pump today also. 200 reps of each daily from now until i hit the LTTS in May. GHR daily also. Hanging & Banging! I finished up with some thorough Rumble rolling of my calves, glutes, quads, and hamstrings. But i was not finished.
EVENING SESSION 1820hrs
Skipping 5 min 10 sec On /Off Sprints 12 x 100 meters Hip Extension 1 x 20 Glute Bridge 1 x 15
I finished up with some more stretching. The Runs were 100 m sprint followed by 120 m of walking. The added rest time seem to help the patellar bursa which is still mildly irritated but getting better. This works out to a farther distance than doing the 1 min on /off stuff. Which i will still keep doing but this seems like another tool to add to the box. This was good, made me sweat, breathe hard a little but was almost like a recovery session. Tomorrow is more Prowler work and Pool time.
