29 Aug 2013 -A little Anxious when it's dark...

29 August 2013
0620 hrs

I slept like absolute garbage last night. So i was very slow moving this morning. which only added to my agitation. There has been a lot going on and although i know i need to gauge my reaction to things to truly dictate how i will react and feel about situations this has been an entire week of multiple things with out me either taking the time to slow down or simply finding the time. So i decided just like last week to focus my rage into my Deadlift session.

Groiners, Mtn Climbers, Hip Mobility Series X, Rollovers 10 ea

Deadlift
2 x 5 x 135
1 x 5 x 155
1 x 3 x 185
1 x 5 x 195
1 x 5 x 225
1 x 10 x 255

JOKER SETS

1 x 5 x 285 (Double OH w/one quick reset of my grip)
1 x 5 x 315 (alternating)
1 x 5 x 345 (alternating)

First /Last
5 x 5 x 195 lbs

Do to my lack of sleep and late arrival i shut it down after this. But really the point of the day is to Deadlift and i achieved that. Although i don't like skipping assistance work sometimes you have to remember what the core of the program is. This was a good session to focus my pent up anger. I got most of it out. Things were not quite as peppy off the floor this week but my set up still felt solid and things did move fairly fast. I will in future review JL HOLDSWORTH'S DL VIDEO before every Deadlift session. just to remind myself of the cues for the Mjolnir Technique. The set with 255 was Double OH, I stopped at 10, it is simply a limit i have placed for DL sets. The 285 felt smooth and I did not have to reset until after rep 3 and that was just to re-tighten my grip and verify my back was still arched. 315 and 345 felt very good. The 345 was slow but smooth. My Low back is only slightly achy and tight which means on the heavier Joker sets my form held together. unlike a few weeks ago where I Deadlifted 345 and my back looked like a bow and everything was stiff and tight. So progress is being made.

Yeah it was this kind of Morning.

News & Notes from the Physio Therapist today:
-everything is still improving.
-My left shoulder blade is fine and well place until i place it under load (ie push up position)
-I will be doing push ups on a wall to re-train things.
-She gave me a variation of an exercise which really fires up my Serratus and rear rotators

-I will be doing this with a band although the pulley is an option the key take away here for me is the Towel. It isolates closer to what i want to activate and strengthen. It helps to shut off /unload my delt and everything else. I also have to use a 3-5 count on the concentric with a 10-12 sec eccentric. The slower i go the more the rear rotator and serratus will take over and do the work which is what I want.
-I came away excited because she really wants me to hit this hard 2 sets of 10 reps x 2 sessions daily. The harder i work this the faster it should kick in.

Keep Moving Forward, Keep Getting Strong(er)