29 July 2013 -365...measuring a year in passing.

First off i will open with this. It is a link about Brian Cushing. One of my favorite NFL'ers who had ACL Surgery about 2 weeks before me. Pretty crazy he will be ready to go in September. but it is the miracle of science and surgery.

Brian Cushing Wants to Hit Something

1635 hrs
Ruck 4.5 km /53 min

A little slower today but not by much. I was pushing the distance to see how everything holds up. Felt solid enough. I did regret not doing any ankle mobility before i left but not immensely. Feet held up no hot spots or blisters so the increase today went well. I also decided today that when my Km's are over 6 km i will drop to only one ruck session a week and throw in Sprints.
Better hydrated and well fed. I finished this and changed my shoes ( I am not a guy who wears boots in the gym like Jay Cutler) and headed to the gym. What happened next was very fast paced. it was easy stuff so i smashed through it quickly.

45 Back Ext /Side Bends 3 x 10
Band Pull a parts 3 x 21

Super set
Side Laterals 3 sets with the last set being a drop set going from 35 lbs down to 15 lbs
w/ Bicep Curls 3 Sets matching rep for rep with the laterals

OH Tricep Extension 
Single Arm 1 x 13 x 60
Two Arm 1 drop set from 100 lbs to 40 pounds (20 lbs drops) lots of reps

Tricep and left Lat still seem to be recovering strength but it is coming. The Tricep especially is strong at certain points of the range of motion and very weak in others. I will continue with the Daily Tricep Work to make it fire the way it should. Although my psoas is still tight i can tell my lower back is doing much better and is better alignment. The Back Extensions are not blowing my back up like a hot air balloon. One more bonus step.

1 Year Anniversary

I would be hard pressed the last week has not had me thinking back over the last year. I have come along way from this point last year. I have learned an unbelievable amount. About myself. About Knee rehab. About Surgery. About Who is in my corner.

I generally talk a lot of shit. I Have a fair sized chip on my shoulder and will walk with swagger from time to time. So to say i have set the bar high for myself is true. So going into this whole scenario i simply continued to train hard and push things as far as they would go physically because that is what people generally expect from me. I also don't think i know any other way. So it works for me at least.

Despite training like i was in a race to go to surgery, 2 days before surgery i had no idea how this would turn out. I will admit in a short time of panic i did have to ask my girl if i had what it takes. I truly think I vocalized the question now so that it would not linger and rattle around in my head. The day I woke up for surgery and every day since then I answered that question with deeds and actions. I was always taught to inspire and motivate you have to demonstrate and do. I know i have done that for some. I am glad i could help you push yourself.

 Things have changed and there is no going back. I would have it no other way. I learned too many important things in the last year and i am still learning. I will not get into all of it because it would take too long. The big one i have re-learned though is focus. To keep things consistent you have to have a focused goal to drive towards. When the goal is reached you have to scramble for the next one to keep pressing on.

I would like to thank each and every person that did something to help me no matter how small. The two biggest contributors are the two very important girls who I live with. The four legged one never stops trying to teach me patience, love and to take time to relax. The other pretty blond girl, she is my rock and my sounding board (which is a nice way of saying she takes a lot of sh*t when i get frustrated).  I appreciate everything they have done for me. From getting me outside a few days after surgery, to making sure my ice and water was always full. To making sure i took time to nap on the weekends. You know the little things

I love them both more than i can say. Team Harsh-Steel is pretty damn resilient.

Keep Moving Forward, Keep Getting Strong(er)

28 July 2013- living one day at a time, one week at a time, one yr at a time.

1120 hrs

Other than cricking my neck locking the door this morning (insane i know) i felt pretty solid going to train today. I did have to stretch out my warm up slightly (which is never a bad thing) while i waited for the Varsity Bball coach to finish squatting.
Warm Up:
Hip Mobility Series X lots both legs
Banded Side Steps 2 x 13
Mtn Climbers w/stretch 1 x 13
Rollovers 1 x 15
Banded Pull-A-parts 3 x 20
GHR 9, 9, 11
Bench Jumps 3 x 3

Head Harness (done throughout) 
1 x 50 x 20lbs
1 x 27 x 30 lbs
1 x 15 x 40 lbs
1 x 17 x 35 lbs
1 x 21 x 35 lbs

Squats
2 x 10 x bar
1 x 5 x 115
1 x 5 x 145
1 x 3 x 175
1 x 3 x 205
1 x 3 x 235
1 x 5 x 260

Joker Sets
1 x 1 x 275
Last /First
1 x 7 x 225 /1 x 7 x 205 /1 x 7 x 185 /1 x 13 x 135

Squats felt terrible today. nothing majorly wrong but i think my 3 x 3 week curse of 5/3/1 has returned. Typically O have a solid 3 x 5 week followed by a grueling 3 x 3 week followed by a solid to great 5/3/1 week. So I am hoping this is the case. The tempo run from yesterday did not seem to be a factor other than after the first Joker set i could feel my energy levels crashing. The 275 x 1 was fast and very deep but i could my ability to stay tight waning so i called it there for today. It is the little adjustments right now while i transition into the conditioning work so i don't Frack myself up listening to my ego. My Motivation to do 5 sets with 205 lbs was not there, especially with my Energy levels dropping so I did drop sets from 275 down to 135. The rest was only long enough to get the plates off.

Good Mornings 
1 x 11 x bar
2 x 11 x 115
GHR 7
I had planned on doing more good mornings and GHR but my low back started to tire out so i shut it down 1 set early. I checked my water bottle at the end of my session. I am going to have to make a more concerted effort to chug the augua.

1820 hrs

Hip Mobility Series Lots
Ankle Mobility Lots
1 Mile Run 8 min
Stair Push Ups 1 x 25

The point of this was simply to get the run in. Especially after Squatting this morning. It felt solid enough and i know it will improve with consistency. It has been a solid week. Tomorrow is day 365. I look back on the last yr and I am amazed and a little awestruck at what i have done. I have barely blinked or retreated from the challenge set in front of me a year ago. To say i am happy is an understatement. I am definitely proud. I definitely know what i have done in the last year.

Keep Moving Forward, Keep Getting Strong(er)

27 July 2013 - the conditioning continues...

26 July
0540 hrs
Ruck 2.24 km /24 min
KB Swings 1 x 40 x 53 lbs
Chain Lunges driveway down and back once.

This was a great a way to start the day. I will be pushing the start time earlier and going further every Friday. But for a second time out this was perfect. 10 more KB swings than last time. The Lunges were slow and "grindy" mostly from the fact i Deadlifted the day before. It will not be an excuse /factor next week. Between the KB Swings and Lunges my left hip is starting to feel stronger.

27 July 

0920 hrs

Hip Mobility series X lots each leg

Lunge Walk Activation w/arms 15 reps

Tempo Run 15 min (avg pace 5 min 50 sec)

1015 hrs

45 Deg back Ext  /Side Bends /Rev Hypers  2 x 10

Alwyn Shoulder Protocol 

Stevie P Neck Crunch 4 x 21 x 25 lbs

Red band Tricep Pushdowns 20, 21, 17

Drove to the gym. Ran around the water front by the gym. The Tempo Run for me right now after 6 weeks of minimal running due to complications was me running as fast as i could for 15 min without stopping. I am very happy i got this completed. I have never been an outstanding runner, never enjoyed it really. I was at one point many moons ago, an OK to decent runner. (Oh wait yes at the age of 19 the army made me an outstanding runner for 4 mths, but i also weighed 150 lbs and also had 14" arms.) I am going to be pushing the running hard but ultimately it is about conditioning my body for hard runs and other calisthenics that are in my future. I also have a PT Test in my future. I have been told that i could easily pass it now but i want to dominate the fucking test.

The shoulder is coming along. My biggest indicator is the Push Ups on the Bosu Ball. I easily completed 2 sets of 11 reps today. So things are starting to fire and activate normally again. The daily Tricep work is already paying dividends as well. 

Keep Moving Forward, Keep Getting Strong(er)

25 July 2013 -...and whoever holds this hammer

I woke up this morning and simply stretched and rolled out my legs and back. I do prefer to actually move and sweat but I opted to push my Deadlifting to this afternoon. I was actually anxious because I wanted to make sure the rebuilding of my Deadlift continued, in essence my ego was not quite ready for a mediocre day. I have also been watching my food intake the last few days closely so that i am not completely burned out and drained over the weekend. I am pushing my Squat session back to Sunday mornings.

1515 hrs
Warm Up:
Banded Side Step 2 x 15
Wipers 3 x 11
Hip Mobility Series X 15 ea
TKE's 2 x 20 (before DLing) / 2 x 20 (Post Deadlifts)

The Mobility series is starting to pay off for my hips. That Clunk from Monday's Squats may have been my pelvis resetting i am starting to think. My Over all mobility feels better. But i do need to stay on top of my IT Foam Rolling to keep my knee pain down. i think cutting back to only 2 hard lifting days a week will assist recovery as well.

Deadlift
2 x 4 x 135
1 x 4 x 145
1 x 3 x 175
1 x 5 x 190
1 x 5 x 220
1 x 8 x 250 (Double OH rep PR i think)

Joker Sets
1 x 3 x 265 (switch grip from here on)
1 x 3 x 280
1 x 3 x 300
First /Last
4 x 7 x 190 (Mjolnir was feeling so effective the bar felt like it was lifting it self)
Head Harness (Done throughout the session)
5 x 15 x 40 lbs
Although i did not go as heavy as last week everything felt better. The weight felt better and i was able to hold the Mjolnir Technique with minimal strain, in essence i can tell by how things felt I am getting Strong(er). Most reps popped off the floor. The max set of 8 x 250 lbs is a rep PR and for me another indicator that i am dialing the Technique in. My Body is adapting to the volume as well. I am a little tired tonight but not losing my will to live like previous weeks. The Shoulder /Upper back and low back all feel solid as well. Another promising sign. I will try to remember to get the camera out for my next DL session.

Front Squat
1 x 10 x Bar
3 x 9 x 95 lbs
Red Band Pull-A-parts 3 x 20
Red Band Face Pulls 3 x 30
Orange Band Tricep Push Downs 1 x 25

Front squats A to G to stretch my knees and work a full ROM. The band work is for rehab purposes.
I will have to remember to ask my physio about the daily minor spasms /twitching i am having in my left tricep, Pec, and Lats. I imagine it has something to do with the fact they were locked up as tight for a few weeks and my body is resetting.
Ate my usual post workout shake and then a  thin crust pizza. i will be sure to ingest max calories the next 24 hrs and then back off slightly. Tomorrow morning before the sun comes up is another Ruck Session. In the afternoon is a lite Pre /Re -Hab Session. If i am spunky maybe a 1 mile run or sprints. Saturday is a Tempo run, i have to check the template to see how long the run will be. Sunday is Squats and a 1 Mile Run. I found my Cleats so i will have to get out on the hill soon as well.

Keep Moving Forward, Keep Getting Strong(er)

24 July 2013 - Some running and Gunning

Slow getting to the gym this morning. A little tired but apparently my Magnesium before bed made nature's call a little more important this morning. But i got everything covered i want to this morning. The big thing this morning was that the Mobility work from yesterday held. So i woke up with minimal neck discomfort.

0615 hrs
Ankle Mobility
Hip Mobility Series X

400 m Runs
1 min 50 sec
2 min rest
1 min 47 sec
4 min rest
1 min 45 sec
4 min rest
1 min 48 sec

I will work this up to 6 x 400 m. I am looking at getting my Mile and a half time down.  Starting next week also Thursday will be an Upper body lifting day with it eventually moving it to Bench /OH Press. Next up this week is a 20 min Tempo Run. I am eyeing on getting that done Friday.

Blast Strap Face Pulls 3 x 20
Blast Strap Roll Outs 3 x 10
GHR 2 x 7, 1 x 9
Band Pull-A-parts 3 x 10
Black band Tricep Pull Downs 2 x 30, 1 x 25

I am using JL Holdsworth suggestion when it comes to rep ranges. Getting away from even numbers and going to odd numbers. Why? Just because my body can't tell but it is a strange mind fuck. GHR felt good despite my hamstrings and legs being stiff. The band Pull-A-parts felt like work today. But they felt decently strong. They do need to be work daily again now that my upper back is firing better. Same goes for the band Tricep work.

Back is feeling great, tomorrow is Thursday and it is also Deadlift Day.
Time to work the Mjolnir Technique

The Head Harness Story

Two weeks ago when i was in Deadlifting i was using my Head Harness in between sets like i usual do. At the same time there is was a Fitness Training Certification Course in the field house. It is a solid course for teaching leaders and guys who run group Physical training how to organize, train and run the group training progressive, safely and properly.
The 2 instructors in the field house at the time i was told were apparently Oly coaches and experienced weightlifters. I cannot confirm this. One of the topics they covered with the group early in the week and that they were reinforcing was "neutral spine" while training. I understand the concept and i apply it where applicable, but life and fighting does not happen in a neutral spine position.
So while i was lifting and they were learning and doing their thing it was inevitable that someone would notice me with the head harness. Well one person quickly became an entire course of about 20 people. No one said anything to me at the time but a friend of mine did relay this story to me afterward. They were all confused, quizzical, and mortified at my use of the head harness because they had never seen it before. My Deadlifting also caused even more ghastly looks. Did i happen to mention the majority of the people on course i had rarely seen in the facility training to be more awesome? Or had a neck bigger than 15 inches.

So yeah when i found out i had mortified close to 20 people with my normal training i had quite the laugh.

Keep Moving Forward, Keep Getting Strong(er)

23 July 2013 -Shazaam!

I got myself out of bed early this morning for some rehab and back /trap work. I changed things up slightly from the Cosgrove protocol. i found i was getting a little too tight in my neck the day after. The psoas was tight and stiff but not in any real pain.

0540 hrs
Warm Ups:
Back Extension (flat) 2 x 10
45 Deg Side bend  10, 10 , 5
45 Deg Back ext  10
Ext rotation 2 x 10 x 5 lbs
L Side Laterals 1 x 10 x 10 lbs

I could not originally get the 45 deg bench /machine. I also shut the side bends down the moment they got remotely difficult or straining. I thinking me pushing through on side bends the past few weeks may have been a contributing factor with my low back. i can not quantify this thought but i shut it down today and my back is still feeling stellar.

Barbell Rows
1 x 10 x bar
1 x 10 x 135
1 x 10 x 155
1 x 10 x 175
Kirkawoski Shrug (3 grips -snatch/Index on ring /Pinky on ring)
1 x 6 /6 /6 x 175
1 x 6 /7 /9 x 185
1 x 7 /5 / 7 x 205
1 x 17 x 135 (Index on ring only)

Took it easy on the rows. I inputted a hand placement mention by JL Holdsworth in the Q&A. He has always done all three hand positions when he shrugs 3 sets of 8 reps at ea hand position. I figured i would try it with the Kirkawoski shrugs and superset the reps a little. I put the bar down to change grips and maybe grab a breath or two. My traps are tight as i sit here now so tomorrow should be interesting. O took it easy on the rows. I plan on doing another rowing movement tomorrow.

Sled Drags
45lbs (approx 80m down and then return)
Y/T/W/L 10 ea
Face Pull 20 pulls
High Row 10

70 lbs
Press 9, 11
Face Pull 11, 11
Row 11, 11
Fly 9
The sled stuff felt great and was a nice change from the direct db movements on a bench.
Standing Ab Wheel 2 x 5 reps
Blast Strap Push Ups 2 x 5
GHR 8, 10

yes i did the Ab wheel standing. i did use the wall to stop myself although i was fairly surprised how far down i can go and pull myself back. The GHR felt fantastic today, i really was able to stress the "G" part of the movement today.
I also bumped into a physio friend of mine. i asked her what she doing with a Lax ball, Belt and KB contraption. Turns out she was mobilizing her T1 Rib area. I gave it a shot on my bad neck and SHAZAAM! my mobility was back and tension /discomfort was massively alleviated. So i will be working this the next few days for sure.

1700 hrs
Ruck 1.6km - 18 min 50 sec
KB Swings 1 x 30 x 53 lbs
Chain Lunge 2 x 25 m x 20 lbs (down and back my driveway)

So the Rusk March is a really slow version of part of my newest priorities. Part of my recovery for work is getting back the ability to move quickly over distances with weight, without burning myself out. The test if 13 Km but i don't plan on doing that much distance very often. more like 5-8 km but a faster than normal pace and probably eventually with a little more weight than normal. For now i am sticking with about 35 - 40 lbs. The Rucking will happen every 3 days or so.
Starting next week i am switching to a 2 day lifting schedule. So i will Squat every other week and Deadlift on the weeks i am not squatting. As the upper body work comes back in next week that will get alternated accordingly also. I will be getting back to running 2-3 days a week. 1 tempo, 1 interval, and 1 "enjoyment run". This is very rough and as the weeks go on it will become clear.

Head Harness story tomorrow. Time for Bed.

Keep Moving Forward, Keep Getting Strong(er)

22 July 2013 - 358 Days after the ACL Tear...

So i enjoyed my time up north visiting Friends and Family. A few big markers to speak of. A Lot of training as well. 2 a days are the norm when in Petawawa it seems. The Hip Flexor is still acting up a little but improving steadily every day. I am still able to squat and Deadlift so no complaints or reasons to drastically change my training.
The Shoulder and Upper back is coming along. But still day to day, some days it feels great and other days it feels like i irritated while sleeping or doing something else random.
I will not go through everything i did last week but here are some of the marking posts:

-Finished my first 5/3/1 day for Squat and Deadlift last week. With the New template I now increase the numbers and go for another 6 weeks before i deload.

-I finally got back on the mats. I know a lot of the guys from Evolution Petawawa including the head instructor so got some solid rolling time in. I kept it to a minimum but did get out on the mats for 3 sessions next week.

-Today was another major day. The Army Doctor cleared me free of restrictions (mostily). I am cleared off my medical category that essentially freezes my career and keeps me from deploying. I still get more time to work back up to full speed but I am good enough now to pretend i am like everyone else.

The log will go back to normal tomorrow. I have been doing a lot of thinking and re-vamping in my head for immediate (3-4 weeks ), Short term (2-3 months), and longer term goals (4 months - 1 Year) So some of that i will try to hash out so what i am doing makes sense.

My Girl surprised me with this when i came home from Squatting today. So i was totally in my anabolic window when i ate this wonderful Carrot Cake. We celebrate things in my house with Cake, you know the normal things...accomplishments, milestones, the death of terrorists, birthdays.

Keep Getting Strong(er), Keep Moving Forward

14 July 2013 -marrghh!

So as predicted i had the massive energy drain after the Deadlifts. Now thati can predict this happenning i will modify my schedule slightly until my body adjusts. I also will give myself the kick in the ass i need to to not lay around but instead get some extra recovery work done.

I spent some time going over things in my head while i was plodding away on the incline treadmill. I have to shift my priorities slightly. Now that my leg is recovering, everything else is trying to find balance and i am fighting a lot of little issues. My shoulder /upper back is coming along. I should be able to begin working my Bench and OH press next week. So with that being said i have decided to pull out of the Bench meet next weekend. There is just no point. I have not even tried to bench since the last Meet at the beginning of June because of all the sh*t i have had to mess with the last 5 weeks.

The Psoas is still giving me a little bit of discomfort but has not impeded training. It will require regular attention for the next few weeks as well. Along with making my leg still gets strong(er) and reacts to faster movement. But everything is moving along, i just have to remain patient for the moment.

0930 hrs
Alwyn Cosgrove Protocol
(Bosu Push Ups improved a lot from the last time i did this)
Head Harness
1 x 20 x 10 lbs
1 x 20 x 20 lbs
1 x 20 x 30 lbs
1 x 20 x 40 lbs
1 x 13 x 50 lbs drop set ---- 1 x 40 x 20 lbs
45 Deg Back Ext /Side Bends /Rev Hyper 3 x 10
Bar Hang 4 x 10 sec
 (low back got pumped up again, this seemed to help ease it and stretch my back out some)
Standing Abs
1 x 10 x 95
3 x 8 x 100 lbs
Incline Treadmill
30 min (5 min Incl 5, 5 min Incl 10, 20 min Incl 15)
(Started the speed at 15 min /km and increased to 9 min 40 sec /Km)

This was mostly about active recovery and rehab today. I will back off on the low back work a little bit only because by the time i got home things were "off" so to speak. But i will play that day by day.

Taking off for a week to go visiting. I will be trg. I will check in when i can.

Keep Moving Forward, Keep Getting Strong(er)

11 July 2013 -The more we will fight

I woke very stiff and sore. In a great way. My training is bang on. I am not a physical mess but my body is definitely being pushed. I just have to keep the calories up. I have somewhat determined that is what happened last weekend. Not quite enough food.

So with the psoas issue going on i will be re-implementing a daily dose of Rev Hyper, Back Ext, & Side bends to rehab and warm the muscle daily. Not sure when or why i stopped doing these 3 in the first place, regardless i have learned my lesson. They are back in.

0930 hrs
Warm Up:
45 Back ext /Side Bends /Rev Hypers 2 x10
These blew my back up like Franco Columbu blowing up a Hot water bottle. (Note: If you don't get the reference go watch the 1977 Movie Pumping Iron) So i was not sure at all how Deadlifting would go today. So i slowed my warm up some what and tried to stretch the muscle and push some of the blood out. This is also an indicator for me. When my back is "off" Hyper Ext usually have this effect, Rev Hypers make it more so. So i know the muscles are working harder than usual. Any how...
Banded Side Step 12, 15
Rollovers 10
Wipers 3 x 14
TKE's 2 x 20
Black Band Face Pull 40
Good Mornings 1 x 12 x bar (super slow and strict)

 Head Harness (as per usual done through out)
9 x 15 x 35 (don't ask why i did not do ten, i only wrote space for 9 sets in my trg log.)

Deadlift
1 x 5 x 135
1 x 5 x 140
1 x 3 x 170
1 x 3 x 200
1 x 3 x 230
1 x 8 x 255

Joker Sets -Deuces were Wild Today

1 x 2 x 270
1 x 2 x 300
1 x 2 x 340
1 x 2 x 355
First /Last
4 x 5 x 200
1 x 10 x 200 (I am going to pay tomorrow for this one I am sure.)

So my Upper Back is definitely starting to respond better than a few weeks ago when 300 felt bolted to the Floor. 355 was slow but still went up strong. This was already 40 lbs over my Trg max so since the speed slowed i would call it there and do my down sets. I really had The Mjolnir Technique working today, everything felt light off the floor. Just a little more work in Loading my body with the bar and i will be ripping 400 with ease in no time. I will say 15 sets of Deadlift is very empowering when you are finished. So yeah the low back pump did not end up affecting me.

Good Mornings 
1 x 12 x Bar
1 x 10 x 95
2 x 10 x 105
GHR (assisted w/red band) 3 x 12

Feeling a little fatigued and weakened by the Deadlift-a-thon i backed up a little with the Good Mornings. All reps were slow, strict, and under total control. The GHR i had wanted to do before deadlifting because i wanted to do more reps than last week. But oddly enough a woman with two kids in a baby stroller were set up right in front of the GHR and i did not have the heart to tell her to move so i simply waited until after Deadlifting to do them. I used the band mostly so i could keep the technique strict and finish off my hamstrings with some higher rep work. Tomorrow will be some steady state Conditioning for recovery as well as Shoulder /Upper back Rehab.

Keep Moving Forward, Keep Getting Strong(er)

10 July 2013 - They say the bad guys wear black...

09 July 
1000 hrs
Notes from "The Shaman" RMT Appointment

Things had definitely improved since the last time i saw the RMT for my Upper back /Shoulder. He did have to put the ribs back in, although not nearly as bad as last time. Shoulder was anterior slightly so he worked that back in as well. Low back needed a minor adjustment and he released the Psoas for good measure.
He showed my how to release it myself so it can get some relief and so that things will move forward.
He also did A lot of releasing through my pec and upper back. He even used cups on my traps /rear delts. Which has left a cool surface bruise caused by all the burst capillaries. As this stuff gets better i think we will look at my internal rotation of my hip on my left side. It has never been great. But now that everything else is starting to balance out i think i might need to look at it. So for long term functioning.

It looks a lot worse in person. The camera does not really do  it justice.

1945 hrs
Really late getting to the gym tonight. The weight room despite the late hour was still busy. It definitely was not a Monday as every Bench in the house was free most of the night. I moved into the field house where it was mostly empty. Avoiding the guys with perfect hair, cocking hockey players, and 140 lbs guys in tank tops flexing.

Barbell Bent Over Rows
1 x 10 x bar
1 x 10 x 135
1 x 10 x 155
3 x 10 x 175
Head Harness (done throughout) 6 x 20 x 20 lbs
Mtn Dog Rows 3 x 12 x 50 lbs

At this point i was forced back into the weight room to finish up.
Neck Crunch 4 x 20 x 25 lbs
Side Bends 3 x 10 x 10 lbs
Side laterals 
1 x 10 x 15
1 x 10 x 20
1 x 10 x 30 (could not find the 25's mysteriously, no one was using them either)
1 x 10 x 30 (held the last 3 reps for a 2 ct at the top)

definitely a foreign Concept to a majority of the weight attendees last night.

At this point i called it a night. i went through plan A, B, & C to get what i wanted done. It just was not going to happen. Too many people doing random shit to try and make their arms bigger or their chests more pumped. i really only wanted to do Standing Abs & Rear Delt laterals on a bench, but neither was to be found.
Other Randomness tonight:
-Where did the incessant need to do Box jumps come from? and i mean before everything. I am doing them right now before i squat to help get my hamstrings activated and get my hips to pop through and i only do them onto a bench.Everyone is doing them on 3 ft high red box not even designed for jumping on despite this i watched someone do Box jumps for high reps and then run, or box jumps before doing push ups, or box jumps before KB Swings. This was just last night.

-I am seeing scarier and scarier technique with Deadlifts. I guess thankfully none of the people i see deadlifting are even break 150 lbs most of the time so this terrible technique they can escape from for now.

-At one point when i was doing the neck crunches i swapped benches with a girl who i have seen previously in the gym with her Boyfriend. She definitely powerlifts. I know her boyfriend through a work and a few other after work activities and have known him for a few years. I have always found him to be some what stand off-ish. Well i think she must have told him i said 4 words to her, because he glared at me. Whatever he weighs in at a whopping 165 lbs MAYBE, and i have already made him cry uncle on a few occasions without trying too hard. Some guys just need to relax, i merely gave her the better bench because i was only doing neck work.

-people really need to learn how to do plate math. Especially with the bumper plates. Loading 3 x 10 lbs a side or 4 x 25 lbs a side with the limited number of bumper plates is just dumb. it has caused me to turn into a plate hoarder during my session on the platform.

This is pretty accurate.

10 July 
0830 hrs

Rev Hyper 1 x 15
Single Leg press 2 x 20 x 90 lbs
Kirkawoski Shrugs 
1 x 15 x bar
1 x 15 x 135
1 x 12 x 185
1 x 10 x 205
1 x 12 x 185
2 x 15 x 145
Rear Delt laterals (between shrugs) 3 x 12 x 20 lbs
Head Harness (after the rear laterals were completed) 3 x 25 x 25 lbs
Back Ext 2 x 10
Single leg back extensions 1 x 10

Hip Mobility series X 15 ea

I had planned on doing a few lite sprints today. My legs and knees in particular were stiff and sore but i figured a little bit of blood flow would help. it was not to be. The 200 m went well enough (with the humidity the screw in my right knee was VERY angry). But on the first set of 100 m my right leg got weak /extremely fatigued at about 60 m in to the sprint. I finished the 100 m but called it there. I guess my body is still recovering from Monday's squat. Tomorrow is Deadlift. Friday is Sled and Upper rehab. Saturday I will sprint in some fashion.

Keep Moving Forward, Keep Getting Strong(er)

08 July 2013 - Smoke on the Horizon...

So after getting off work on Friday i shut down. i felt slow and dragging most of the weekend. I actually took naps and slept in. Not sure if it was the heat or my body was fighting something off. But it wasn't the normal" I am lazy and tired so i will not train". We went for a walk on Sunday and even my joints felt tired. Weird. Dehydration? Who knows.
So i got up this morning determined to turn things around for the week.  I had to get my Shoulder rehab done.

0830 hrs
I will call this the (so i don't have to type it out every 5 days. (It doesn't change)
ALWYN PROTOCOL
Thoracic Mobility (on Foam Roller) 1 x 10

a 1) Reach And Roll 2 x 10
a 2) Db External Rotation 2 x 10 x 5 lbs
a 3) L-Lateral Raise 2 x 10 x 5 lbs

b 1) YTWL  2 x 10 x 5 lbs
b 2 ) Seated Face Row w/Rope 2 x 15 x 45
b 3) Physio Ball Push Ups 2 x 8

Hip Mobility Series X 1 x 20 reps ea exercise
Single Leg Jump /Two Leg Landing  8 x 1

1700 hrs
Skipping 2min (foot speed and co-ordination is improving, single leg stuff is getting smoother)
Red band Face Pull 1 x 50 (last ten reps paused at contraction for a 2 ct)
Mini Orange band External Rotation 1 x 10
Hip Mobility Series X 1 x 15 reps ea
Rollovers 1 x 10
Mtn Climbers 1 x 16 (8 ea leg)
Orange Banded Side Step 1 x 20

Head Harness (done throughout)
1 x 50 x 15 lbs
1 x 45 x 20 lbs
1 x 40 x 25 lbs
1 x 35 x 30 lbs
1 x 30 x 35 lbs
1 x 15 x 40 lbs
1 x 15 x 45 lbs
1 x 15 x 50 lbs
2 x 20 x 35 lbs
Bench Jump (before the first four warm ups sets of Squats) 4 x 3 reps
Squats
2 x 10 x Bar
1 x 5 x 115
1 x 5 x 140
1 x 3 x 170
1 x 3 x 200
1 x 3 x 225
1 x 6 x 255

1 x 2 x 270
1 x 2 x 285 (felt decent but it was high , so i called the Joker sets there)
4 x 8 x 200
Overall the Squat session went really well. The humidity in the gym is insane so chalk is a must. My T-shirt was dripping when i finished. Hips felt very solid and i every rep i was thinking about moving quick and explosive. It seemed to work because all my reps were much faster. I also unintentionally did not wear my knee sleeves tonight. I did have to start wrapping my wrist at the 255 lbs mark. Saves my thumbs from pressure damage. not sure if that is a technique flaw or just my thumbs being weak.
SLDL (snatch grip)
1 x 10 x 115
1 x 10 x 135
1 x 12 x 155

Doing these snatch grip style keeps the weight down so i can build it gradually as well i can brace and stabilize my upper back. I did get loose for a brief second through my pelvis and i could feel my left psoas straining. the same one that has been sore and tight on and off.
 I can actually engage my lats and i don't have any strain in my upper back. i will continue to take these up every week until i am struggling to get 8 reps. That is the plan for now.

Black Face Pulls 2 x 25
GHR 3 x 10
TKE 2 x 20
Wipers 5 x 10 (30 sec rest between sets)

I will continue to eat so my energy stays high all week. Not much else to report. Oh RMT appt tomorrow morning. Should prove interesting to see how i have progressed in the upper back. i will get him to take a look at my lower back to see if that is still playing havoc with my psoas or if i just have to start stretching it. i also realized tonight i have to start stretching my quads regularly. The first few warm up sets my knees and quads were a wee bit stiff.

Keep Moving Forward, Keep Getting Strong(er)

4 July 2013 - Independence Day...

To my Friends South of the 38th Parallel. I wish you all the best and a safe celebration of your Independence.

OK on with today. the blood work went easy enough at 0730 hrs. 12 hrs of my brain telling me i was dehydrated and hungry so i could give about 3 tablespoons worth of blood. I followed up my blood work with a Protein shake that consisted of 2 scoops Protein, 3 eggs, 1 Tbsp Peanut Butter, 1 Cup Almond milk. So Roughly 70 gr of Protein after 12.5 hrs of not eating. I was feeling very anabolic afterwards.

Notes from Physio

We went through all the usual assessments for my shoulder /upper back. Things have definitely improved. Not 100% but getting.
-Shoulder was still slightly anterior in the socket. She worked it back in. Not as painfully as last week with the RMT Shaman.
-Muscles in my back are trying to fire but not quite there yet. So shoulder blade is still having issues tracking 100% of the time.
-FACE PULLS are now a GREEN LIGHTED! So that is exciting news.
-Traps are mostily relaxed.
- I discussed doing the following Alwyn Cosgrove template to rehab the shoulder for the next 5 weeks. It was approved immediately. It handles all my upper back issues at this stage.
8 Weeks to Monster Shoulders _ I am only doing Phase 1 to lock things back in place
-Ribs heads were still stiff but the Physio loosened them up which brought great relief.

1720 hrs
Warm up:

Hip Mobility Series X - 10 ea movement
Orange Band Side Step - 1 x 20+
Rollovers 1 x 10

Deadlift
1 x 5 x 135
1 x 5 x 140
1 x 5 x 170
1 x 5 x 185
1 x 5 x 210
1 x 5 x 240

1 x 3 x 255
1 x 3 x 275
1 x 3 x 290
First Set Last
5 x 3 x 185
Head Harness (done throughout) 6 x 15 x 35 lbs

Deadlifting did not feel as pathetic as last week but still weaker than it should have. It was not until set 10 that i felt like i found my technique and had it dialed in, at that point the 185 lbs flew off the floor. As the weeks go by i will find my technique faster. I think the shoulder blade and inherent weakness is partially to blame. I also figured out for some reason i had my weight resting mid foot and not on my heels, which meant I was not driving through my heels. I decided because of the shenanigans last week to use the same numbers for my Deadlift and Squat with the 5/3/1 Template. Start light and finish Strong(er). This will give my upper back a chance to get strong(er) in the mean time. Besides with the additions within BEYOND 5/3/1 i can still go heavy on those "feeling great" days.

Good Mornings 3 x 8 x 135 lbs (felt heavy but technique was solid)
Windshield Wipers 3 x 20
GHR 3 x 6 (I will warm up with these next week)
Black Band Face Pull 2 x 50 (did A LOT of pausing at contraction)

Keep Moving Forward, Keep Getting Strong(er)