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)