It was all about THIS book.
Mine came in the mail yesterday. I went late last night and picked it up.
Remember that low back pain i was bitching and moaning about yesterday?
Yeah i sat down and flipped through this book over my morning coffee. In less than an hour i figured out primarily what was wrong and fixed it. Now walking around pain free. I did not even have the book for 12 hrs and it paid for itself. If you even think about being active you should own this book.
This is a resource that will pay for it self 100 hundred fold.
Oh and i loosened my hips up. Now this will be a daily focus for a few weeks but being able to correct those minor things will pay huge dividends down the road.
I have noticed a repeating message this week from a variety of different sources. First from Brian Carroll's Trg Log on EFS via Stu McGill
To sum up the message it is this:
"...there is no distinction between lifting heavy in the gym and picking up a pillow from the ground....no matter what you are doing throughout the day you should always think about improving your position and movement mechanics..." -Kelly Starrett (Becoming a Supple Leopard)
Ok enough talk about that. Now onto today's Training.
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| Due to the External Rotator Issue No Silver Back trg this week. Yeah not being able to do Pull Ups Makes me want to fling mud too. |
1130 hrs
45 Deg Back Ext 3 x 10
Rev Hyper 3 x 10
Leg Raises 2 x 10
Eccentrics Single Leg Press (L&R)
1 x 10 x 90
2 x 10 x 180
Pulcinella Weighted Abs
3 x 10 x 95 lbs
Head Harness
5 x 20 x 20 lbs
With the low back feeling better i still wanted to push some blood through it. Mostly as active rehab and to warm up as well. I am working at holding the top position with a 1 count (ct) contraction during all reps and then on the last rep holding for 5-20 sec. Same thing with the Rev Hypers.
It creates a massive low back pump and fatigues things quickly at least for now. It felt good to do some weighted Abs, i have not done these for months. Head Harness work was simply to loosen the neck up after 2 hard days of pushing it.
It should be noted that my girl came with me today to partake in my Saturday training.
Next Saturday i have a plan for an all new SilverBack Saturday. I am adding in insane amounts of Neck work on top of the Pull Ups, Push ups, and Sit Ups. During the week I will continue to do Head Harness daily and one other Trap movement. On Saturdays it will be everything together. I want traps like JL Holdsworth
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| JL is the Giant standing next to me. |
After the Head Harness work it was off to the field house. Time for some Prowler with My Girl.
Prowler
100 m x 50 lbs
60 m x 50 lbs
100 m x 50 lbs
60 m x 50 lbs
100 m x empty
I set this up so i ran /sprinted the 100 m. My Girl would walk it back just until she started to fatigue then i would finish the return trip. I would suck wind for 30 sec and then Run it back. After the eccentrics this felt like an insane thing to be doing. I did not over do it, especially with my low back feeling better but probably not 100%. As well with the addition of riding my Bike to work the idea today was to get Prowler time in. It was an Intro day for My Girl and a Recovery session of sorts for me. i finished up with 5 min of doing the hip reset for my low back, followed up by the couch stretch for my hip flexors. My Girl laid on the floor and begged for death. She started this whole show with an additional 2 x 100 m with the empty Prowler. A cardio queen she is not. But she had fun!
I did my Puff Daddy Rehab Exercise this morning upon waking and then again this afternoon. I will do it again tonight before bed.
Later. Off for some Nachos and then the Drive In.
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| KEEP Moving Forward, KEEP Getting Strong(er) |
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