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)