30 July 2013
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| This was pretty much the plan for today. |
Ankle was still sore from Sat (Tempo), Sunday (1 Miler), Monday (Ruck). oh and Psoas was a little angry too. Whatever. I did what JL Holdsworth recommended. I yelled at my weak body parts and then got on with my warm Ups. Post warm up i felt right as rain. Understand these are not injuries just discomforts. things that can be warmed up and trained through. Sometimes you regret it after, most of the time you feel better. The ankle is also a by product of the Rucking. It usually happens. But for some reason it is not releasing like it normally does. That is my fault for not doing my mobility work before going for a Ruck yesterday. i know better so now I will suffer the discomfort.
Ankle Mobility - Lots
Hip Mobility Series X - Lots
4 x 400 m Run
1 min 50 sec
1 min 45 sec
1 min 40 sec
1 min 47 sec
GHR 4 x 9
Blast Straps -Supinated Rows 3 x 13
Oh Shrugs
1 x 11 x Bar
1 x 13 x 65
3 x 13 x 85
Mtn Dog Rows
1 x 17 x 45
2 x 13 x 45
Head Harness 3 x 21 x 26 lbs
The supinated rows felt great for my upper back and rear delts as did the mountain dog rows. The OH Shrugs i wanted to try. I am going to try them again but push the reps to 21. These were a test for my shoulder to see how it would stabilize in an OH Position as well as my T-spine mobility. I need to push the reps a little higher. Every thing felt strong and solid. No issues
31 July 2013
Jack shit. Other than Foam Roll. Voodoo band my tricep. Then Voodoo banded my Quads /knees. As well i smashed the lax ball into my calves and ankle. Oh and Ate some Sushi. Psoas felt better. Ankle was angry. Still. It finally released and "clunked" late Wednesday night giving me almost immediate relief.
1 Aug 2013
0540 hrs
Woke up feeling pretty solid. Ankle was still slightly sore but better. Taking Wednesday off was a good move. Still Not ready for Pressing so more heavy Barbell rows.
Saw the following video the other day so i thought i would give this a go during warm ups /initial sets.
I used the thicker rubber bumper plates at my facility. I tried the 15 kg plates after doing the a few sets with the 10 kg plates. I could not quite stop /slow the 15 kg plates down the plates especially with my left arm, So i stayed with the 10 Kg plates. I will say flipping and catching plates first thing in the morning definitely wakes up you brain and reflexes. I could feel it a little in my grip. They are fun so i will probably do them once in a while.
6 x 4 x 10 kg
Head Harness
1 x 30 x 20 lbs
6 x 15 x 35 lbs
Bent over rows (Supinated grip)
1 x 15 x bar
Bent Over rows (normal /pronated grip)
1 x 15 x bar
1 x 7 x 115
1 x 7 x 135
1 x 7 x 155
1 x 7 x 175
1 x 7 x 185
1 x 7 x 205 (Rep & Weight PR -Arch Enemy /Nemesis -Volume up to 11)
1 x 7 x 225 (Rep & Weight PR -Motley Crue /Kick Start My Heart)
The last two sets were PR's. I don't normally push my bent over rows heavy. i have popped my sacrum in the past so i have to make sure i am having a "good back" day. Everything felt solid today and the numbers reflect that. hopefully when i am able to press again this will carry over.
Rest Pause sets (15-20 sec between sets)
1 x 21 x 145
1 x 17 x 145
1 x 13 x 145
I did stand up to look at the wall clock and give my back /hamstrings a slight break. This was intense and fun. at least in my mind it was fun.
External Rotation
2 x 17 x Orange mini Band
Tricep Pull down
2 x 21 x Red Mini Band (5 extra reps with Left)
Everything felt great until around lunch time. At that point my whole T-spine seem to lock up. Thank Odin's beard i had a Physio appointment booked the next day.
2 August 2013
RMT appointment today. So another rest day today. The ankle is feeling better after i got it finally open up the other night. My psoas is feeling decent and only being a minor irritation.
My ribs are good but now the rest of my body is adjusting i guess. I Also need to hold my posture a little better through out the day.
Ribs were good. Most of my back cracked when he pushed. My T2/3 and C5/6 are still clunky. He created movement and space today but it will take time. My C5 /C6 are compressing slightly and causing the tremors /twitching in my tricep and rear delt. Everything is open and the nerves will relax. I am being patient. Things are healing. I will keep working around it as needed.
On the upside he wants me to start benching again. My Tricep does engage properly under load as does my rear delt. My delt /humerus is in the socket which is also a bonus.
So the Bench /OH Press journey begins again. I am psyched to say the least to be able to put everything back into play. I will do my upper rehab and stick to the schedule. So no actual Pressing until next Thursday. A few more days to let the fire and intensity stoke a little harder. The only thing at this point that will be delayed is my pull ups. i will see how the addition of over head work goes for 2-3 weeks before starting the pull up journey.
In the mean time i have to keep stretching my pecs, get the girl to traction my neck, and "punch" my upper ribs. I will let the girl do that one as well. Free chance to hit me and call it rehab.
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| Keep Moving Forward, Keep Getting Strong(er) |
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