Apparently I have lost the ability to read a Fracking calendar. I just looked at the date today and my last 2 post. Frack. Anyhow.
19 Aug 2013
0535 hrs
Buckling in and starting to focus on what I need to do right now. First things first. I decided against the Caveman protocol for now. Waiting to hear back from Coach Selkow. With all my various minor things i need to focus on rehab, strength, conditioning, and weight. In that order. I am still going to drop some weight but I determined some marker posts and i will spend the next 12 weeks doing it instead 4 weeks. So i am not burning a bunch of tissue and possibly complicate things. I will continue to rehab and get strong as F**K and stay healthy.
Leg Press Eccentrics (1 Leg lower - 6 sec ct /2 leg push)
1 x 12 x 90
1 x 8 x 180
1 x 8 x 270
I got a reply from Coach X and today like a good day to give the Knee Rehab protocol he suggested another run. It will help to add muscle and stability to a joint that has been permanently compromised by surgery. This is my first 4 week block.
Sled Drags
Back wards 1 x 80 m x 40 kg
Back Wards 1 x 80 m x 60 kg
Forwards 1 x 80 m x 60 kg
Forwards 1 x 80 m x 80 kg
Forward (ankle walk) 1 x 20 m x 10 kg
Ext Rotation 2 x 29 x Orange super mini band
Home Plate Lat Shrug 2 x 17 x 25 lbs
Head Harness
6 x 21 x 35 lbs
Return of the Orca! |
Swim -12 min
Front Crawl - 1 Lap /rest 1 min repeat for 11 min
1 Lap Breast Stroke
The goal here is recovery and rehab of my hip and upper back. Nothing crazy. I will increase the volume very slowly on this.
Then i returned to BJJ. My first class back. roughly 6 x 5 min rounds of rolling fairly easy after some warm ups.
20 Aug 2013
0535 hrs
Warm Up:
Ext Rotation Lots ( I honestly did not count i am more concerned with activation and blood flow)
Band Pull-A-parts Lots (same reason)
45 Side bends, Back Ext, Rev Hyper
Head Harness
3 x 21 x 25 lbs
1 x 31 x 25 lbs
Neck Crunch
4 x 19 x 25 lbs
Bench
4 x 5 x bar
3 x 5 x 95
1 x 5 x 115
Bent Over Rows
1 x 10 x Bar (10 reps reg grip, 10 reps supinated grip)
2 x 11 x 95 (11 reps reg grip then 11 reps supinated grip)
1 x 16 x 135
1 x 9 x 185
1 x 7 x 205
1 x 6 x 225 -- 15 x 155 --15 x 135 (Drop set)
Horizontal Shrug /Seated Face Pull (super set)
2 x 15 x 45 /2 x 15 x 75
NEVER EVER make eye contact when using this machine. |
Sex Machine
ABduction
1 x 20 x 225
2 x 23 x 100 (last 2 for a 10 sec hold)
ADduction
1 x 20 x 175
1 x 20 x 160 (last rep held for a 15 sec hold)
The Sex machine work felt great for my hip. Things felt weak initially so this definitely needs to be added back in to get things strong(er) and stay activated. Damn my desk job! Although i do try to spend as much time on my feet as possible some days it needs to happen. So one more piece to the recovery puzzle
Oh and the "recovery 'Stache" came off about 2 weeks ago this past Friday.
Keep Moving Forward, Keep Getting Strong(er) |
No comments:
Post a Comment