23 Aug 2013
0545 hrs
I had a Gold day at work and had to be at the course for 0645 hrs. I decided to simply get some upper back rehab done. I needed to do something. I saw the Physio the previous morning after Deadlifting and whatever she did my body was reacting to and not entirely in a good way. I figured i would try to help what she started. Physio /RMT report at the end.
ITWU
1 x 10 x 10 lbs
1 x 10 x 5 lbs (pause and hold all the reps for a 2 ct)
Supinated Db Row
1 x 10 x 10 lbs
Band Push (*New Rehab Exercise*)
Alternate between 45 deg /0 Deg 2 x 10 (R & L)
Band Pull-A-parts 2 x 10 x red mini band
Banded Incline Push Ups 1 x 10 x red mini band
Out of time. Off to remind myself why i don't golf.
Physio Therapy /RMT Report - AKA The State of things currently
-Things are improving
-Physio narrowed it down to my serratus anterior is not firing properly. It is activated but not nearly enough and especially when it gets loaded.
-PT gave me band pushes to do. Push Ups, Plank, and holding the top of the dip is my feed back indicator.
-Also do shrugging push ups
-RMT confirmed the PT and also added in to do the land mine horizontal shrugs while feeling the serratus anterior with my hand in most movements.
-He gapped my mid to low back. Even after Squatting today it feels great.
-RMT also worked over my obliques and serratus to make sure my rib does not come out again (more on that during Squat day)
-My hip is holding steady with me doing the Sex Machine so he did not have to do any emergency work on that this week. We will be attacking that soon enough. one thing at a time for now.
-Knees are feeling decent although a little tight a few hrs after squatting. But i will go another week before running. I will stay in the pool though and still more Jits.
25 Aug 2013
0920 hrs
Warm Up:
ABduction
1 x 30 x 190
1 x 20 x 190
ADduction
1 x 30 x 100
1 x 20 x 20
Hip Mobility Series X, Rollovers, Mtn Climbers, Groiners, Wipers
Bench Jumps (w/depth jump) 3 x 3
I did these between my first three sets of Bench.
Head Harness 6 x 35 x 17
Band Pull-A-parts 5 x 20 x red mini
These were done through out the session.
Squats
2 x 10 x Bar
1 x 5 x 120
1 x 5 x 135
1 x 5 x 150
1 x 5 x 180
1 x 5 x 195 (got aggressive in my set up and felt a "POP" in my left side, popped a rib. HA FRAAACK!)
1 x 5 x 225
1 x 11 x 255
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| Joker Sets |
1 x 5 x 285
First /Last
5 x 9 x 195
Good Mornings 3 x 13 x 115
Snatch Grip SDL 3 x 13 x 115
When i initially popped the rib i was oh damn i pulled a muscle but after about a minute i recognized the discomfort. i jumped on the dip rack and smash my back. I did feel a pop and i think i got it partially back in. It is not killing my but as I type this i can still feel it or maybe it is just sore.I will know better tomorrow. I pushed the pace today and will continue to do so. My conditioning will allow it so i will take advantage of it. The set with 285 lbs was very solid but jumping to 315 x 5 reps today I did not feel was in the cards. The 255 x 11 reps felt monstrous to accomplish. The Back off sets were tough but very doable and still strong.
I am looking forward to the unknown Challenges of this week. I am in a great place mentally and I am finding my stride in training and life.
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| Keep Moving Forward, Keep Getting Strong(er) |
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