21 Aug 2013
0555 hrs
Started the Day with a direct Hip Warm Up. Things were slightly stiff but not overally so. My Adductors /Abductors had been re-awakened which is what needed to happen.
I also decided after a prompting from my Coach to forgo any drastic weight loss for the time being while I am trying to Rehab so many things. It could prove disastrous. I will continue with the rehab, the swimming, the sled drags and probably start running in another week or so. Rucking will wait until mid Sept. In the mean time i will start a slow progressive weight loss. I have my markers and I will push to meet them on time. It will simply take me 12 weeks instead of 4 to get there.
ADduction
1 x 40 x 170
1 x 40 x 185
ABduction
1 x 21 x 100
1 x 40 x 90
Sled Drags
1 x 100 m x 90 lbs Forward /1 x 100 m x 90 lbs Back Ward
1 x 100 m x 90 lbs Face Pull /1 x 100 m x 90 lbs Forward
1 x 100 m x 90 lbs Back ward /1 x 100 m x 90 lbs Forward
At this point the gym filled up and the track was far too busy for me to continue safely so i was forced to shut things down on the track. The other usual spots to drag the sled were also busy. Who knew 6 am in the field could be so busy. Although i should add that a great majority of the people there had to be there. It was not a voluntary scenario.
Kirkawoski Shrugs (Wide /Medium /Narrow Grip)
1 x 12 /12 /12 x 20 kg
1 x 13 /13 /13 x 40 kg
2 x 11/ 11/ 11 x 40 kg
GHR 4 x 7
Tricep Pull Downs 4 x 30-35 reps x EFS Black Mini Band
KB Shrug 1 x 15 x 70 lbs
Solid session of work. Allowing me to keep the volume up with out beating myself up too much.
Noon
 |
| 8 Ton Orca hunting a Dolphin. The Orca is 15 ft in the air. |
Swim
8 min front crawl (1 Lap /1 min rest)
3 min Side Stroke (1 Length on left and then return on Right Side)
2 min Breast Stroke
Sauna 10 min
I have already fell back into my swim stroke. I will work this gradually to a 20 min session. But for now it seems to be helping with my shoulder and hip issues. Active recovery, plain and simple.
22 Aug 2013
0555 hrs
Warm Up:
Standing leg Circles, Mtn Climbers, Groiners 10- 15 reps ea
Really short on time. Really Big on Piss and Vinegar. I decided i would use this as a Deadlift Technique session since i am supposed to be De-Loading. So i simply Worked the technique cues i got from Elite FTS' new
SO YOU THINK YOU CAN DEADLIFT? Part 1
Outstanding Video. This will be a part of a multi-part series on how to Deadlift. The Squat series was phenomenal and this one already is thus far.
Deadlift
4 x 1 x 135
4 x 1 x 185
6 x 1 x 225
5 x 1 x 250
3 x 1 x 275
1 x 5 x 275
1 x 1 x 295
1 x 3 x 295
1 x 5 x 295
This was it. A lot of singles focusing hard on Technique. Things were fast, violent, and explosive. The way a Deadlift is supposed to be. Later in the day i discovered a second Deadlifting Gem From J.L. Holdsworth. the man who helped me at the LTT Seminar back in May. This is now going to be watched and is bookmarked as a constant reminder of what he taught me. This is it in a nut shell.
This is what i call the Mjolnir Technique
JL explains how to set up for the Deadlift
Overall this ended up being an entire day of extremes after i left the gym. I am very glad and thankful i got to start my day this way. it set the tone for a day where i raced from one event to the next experiencing a wide range of emotions. I actually called and thanked my Dad at the end of the day for teaching me and making me the man i am. It really was one of those days. but i made it through and stood tall through out.
 |
| Keep Moving Forward, Keep Getting Strong(er) |
No comments:
Post a Comment