27 May 2013 -Mjolnir

i would like to say that i got my shoulder figured out in the past few days. But i can't. Lol. Did see the Physio this morning and what she did helped A LOT. But i have a massage Therapy appointment scheduled for Wednesday. I needed this sorted out by Sunday. I have a Bench meet to PR in. Either way i am going, just one might be a little more painful and require me to Warrior the Fuck Up. Oh enough bitching. This is what i have been up to.

24 May 2013
1115 hrs

Cable Row
1 x 15 x 75
1 x 15 x 90
1 x 15 x 105
1 x 15 x 120
1 x 15 x 135
Head Harness 3 x 50 x 20 lbs
Banded Good Morning (Orange) 20, 15, 15
Horizontal Shrugs 2 x 15 x 45 lbs

The whole idea of this was a recovery session to push some blood through my upper back. it worked. everything felt great until i cooled down. Oh and i had to drive to Ottawa and back again. But i have figured out driving with a Lax Ball jammed into my back alleviates and lessens the ache. Even relieves it over long amounts of time. Took a day off from the Eccentrics on the Leg Press.

25 May 2013
0925 hrs

Pull Ups 2 x 15
Push Ups 2 x 15
Bosu Situps 2 x 15
Facepulls (Black band) 2 x 15 (slow and hold at contraction for a 2 count)
Red band Pull-A-parts 2 x 15 (super slow tempo)
Rev Hyper 1 x 15
Seated Calf Raises 2 x 15 x 80 lbs
Standing Leg Curls 2 x 15 x 40 lbs
Leg Press (Single Leg Eccentric) 2 x 10 x 90 lbs

That is it. in and out on 25 min. With my shoulder Locked the push ups felt twice as hard as normal. My body also felt pretty fatigued. i made sure to nap a few times over the weekend to catch up on sleep and ate A LOT. Once again as i warmed up the ache subsided only to return an hr or so after training. I finally broke down and took some Ibuprofen in the evening hoping it might help relax things and get a muscle release.

At this point I also am "grenading" my back with the Lax ball, The Peanut, The Rumble roller, The PVC pipe, and the Foam Roller. My upper /lower back, my lats, My IT bands. The rest ofmy body has never felt better except for my left shoulder blade.

26 May 2013
1745 hrs

Facepull TRX 3 x 25
Deadlift
2 x 3 x 135
2 x 3 x 185
1 x 3 x 225
4 x 2 x 225
GHR 2 x 10
Head Harness 3 x 25 x 25 lbs

The girl wanted to go to the gym. I decided to give the new camera a spin and do some technique work. I am going to spend a few weeks trying to lock in the "Mjolnir Technique" that J.L. Holdsworth taught me at the seminar. I have Dubbed it the Mjolnir Technique because when i do it right i feel like i can lift THOR's Hammer.

27 May 2013
0540 hrs

Back Ext 3 x 10
Black Band Face Pull 20 ,10
Red band Face Pull 15
Red Band Pull-A-Parts 20

Bench
2 x 5 x Bar
2 x 5 x 95
Head Harness 2 x 25 x 25 lbs
Leg Press Eccentrics 
2 x 10 x 90 (Single Leg R Only)
1 x 10 x 140 lbs (Single Leg R then L)

My plan was to work up to 135 lbs today and simply do Technique Work. The last two sets of 95 i totally locked in my technique only to severely aggravate my Shoulder blade. So i shut it down. Finished up in the weight room and then went and did Lax ball /Rumble Roller work for 30 min. I did pick my predicted weights for this weekend. I dropped my Opener slightly but everything after that is a PR weight. So one to get me in the meet and 2 more to see what i can do. But i will still wait and make game day decisions dependent on how warm ups go.

Physio Therapy Notes & News:
-I went through some of the major points for me physically from the seminar. She studiously wrote them all down.
-We went though my upper back issues. She needled my trap and then did some other release work. But would not go near my Rhomboids with needles, something about poking holes in my lungs. i tried to explain blood in my lungs i can handle. But no go.
-She did check my Thoracic spine also for issues.
-i would say i am back up to 70% better. After the massage therapy appointment i should be closer to 90% and by Sunday i will be 100%
-My PT agreed with the Eccentrics.
-When i see my PT next week if i have no issues from Benching this weekend i will get her to quickly check out my hip mobility.
-Oddly enough i bumped into my former PT and she agreed with them also.
-Other than Sat /Sun i have not taken any meds for my neck. Just lots of active work to beat the area up in an attempt to try and get it to release.
-My Dog has crazy old gas. It is really kind of funny because as a dog no F**ks are given when she farts.
-The Eccentric work after just a week i have noticed an improvement already.

Keep Moving Forward, Keep Getting Strong(er)