10 June 2013 -Be a force of Awesome

09 June 2013
1910 hrs

Me and The Maxine at the Drive In (barrel says STRONGMAN)

After a late night at the Drive In with the Girl and My Old Dog i slept in till nearly 10 and then i had a Brunch to go to. Anytime you get a chance to get a bloat on before Deadlifting you take it. Plus hey it was free food and lots of laughs with friends. Anyhow after being out in the sun in the afternoon walking the Dog at the point i was fully energized on Vitamin D (and a Coffee) to go Deadlift.
My low was feeling better still as was my shoulder. My Knee is barely a concern at most times which is exactly where I need to be. The surgeon wants my knee and my activities to be feeling mostly normal when i see him later this month.
This was designed to be another Technique session for my Deadlift. I would call the weights as I lifted.

Warm Up:
One Arm Core Blaster Shrugs 1 x 12 x 35 lbs (no counting bar)
Hip Mobility Series 1 x 10 ea movement

Deadlift (all sets Double Over hand)
2 x 5 x 135
1 x 5 x 185
1 x 5 x 225
1 x 5 x 275
1 x 5 x 295

Head Harness (between all sets)
1 x 20 x 26 lbs
1 x 15 x 35 lbs
3 x 15 x 44 lbs

One Arm Core Blaster Shrugs 2 x 10 x 35 lbs
Mtn Dawg Rows 2 x 8 x 60 lbs
GHR 3 x 6

Gym was hot and humid. I still left my hoodie on because i am like that. The Deadlifts felt great. i had the front desk guy watch me for the set with 225 and he said they looked fast and explosive. 275 felt just as easy as 225 so i knew i was having a great day. Decided i would try 295 Double Overhand just to see how things would go. I did do 2 resets during the set with 295 but that was more for body positioning and not so much my grip. But even 295 felt really fast and light. My grip even felt strong(er) i think because the Bar is coming off the floor in a better path over all. No Issues my knee either. Everything felt rock solid. The extra low back work paid off because i felt i was holding a stronger arch as well.
The Rows and shrugs gave me a little added rear delt work on the day on top of my rehab exercises.

10 June 2013
0540 hrs

A little slow and groggy but feeling good overall this morning. Less and less ache in the shoulder every morning. With the sun shining and the day looking promising my knee felt great as well. I had my thoughts on doing some repeats on the track and of course neck work.

Back Ext 3 x 10
Side Bends 3 x 10
Rev Hyper 3 x 10
Leg Press Eccentrics 3 x 8 x 90 lbs (Back & Forth /L&R non stop)
Head Harness
1 x 10 x 25
1 x 10 x 35
1 x 10 x 50
1 x 15 x 35
1 x 20 x 35
Kirkawoski Shrugs
1 x 20 x bar
1 x 15 x 115
1 x 15 x 165
1 x 15 x 165
Band Pull-A-Parts 4 x 20 (red band)

Sprints 4 x 400 m

TKE 1 x 20
Plank 40 sec (internal /external shoulder rotation)

I attacked the Shrugs today. I made extra careful to keep my hole body tight. Low back is getting better everyday but i don't want to do something foolish at this point. There is something to be said for 50 lbs Head Harness at 6 am. It is invigorating and makes you feel bullet proof for the day. I really had planned on going lighter today with the Head Harness but i was just feeling it today. First time doing TKE's in a while. I felt a much better contraction today while doing these. I think the eccentric work may be partially to account for this.
The Sprints i did not push really hard but decent enough. What i did notice is that my whole body felt smoother and more comfortable running. Rest was 2 min after the first 400 and then 4 min after each following lap. My last lap was the fastest at 1 min 40 sec, i was not pushing the pace and this felt fairly easy. My slowest lap was my first one, 2 min 5 sec.
Considering i had not run in weeks this felt like an outstanding session over all. before heading out i used the Lax ball on my traps and low back as well as stretching out my Hip Flexors something fierce.

Keep Moving Forward, Keep Getting Strong(er)