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)