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| I was damn living like a Savage Barbarian while i was away. |
I was content to do rehab with my bands (LOTS of Glute activation stuff) and do lots of walking. Lots of Walking. On average we walked a minimum of 6km a day, some days more like 13 or 14km in a single day. not to mention i was on my feet from before sun up to sun down initially.
When "business picked up" things changed but then i was wearing 20-30lbs of kit, hauling water jerries, fule jerries, ration boxes, etc. I was active but not gym active. I did not feel too worse for wear this week when i got back in the gym.
i came home with a raspy death rattle hack /phlegm chest so i slept as much as i could tolerate the first 3 days i was home. Then Tuesday morning i had enough lazing around. I will say this though going from rations to actual cooked food has never been easier. I started my magnesium supplementation when i got home, over dosing slightly, and i feel right as rain. i am down rough 10lbs due to the increased activity, change in daily routine, and the fact that having 6 food choices for just over 2 weeks will eventually lead you to eat much less than you normally would. Oh and very little junk or booze while away as well. So back to the focus:
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| Somehow i have my doubts he said this. Lol. |
Tuesday
0545 hrs
Sled Drags (waist strap) 4 x 100 m x 90 lbs (using the imitation Prowler)
Warm things up, stretch things out actively, and build some General Phys. Prep (GPP)
Banded Shoulder Series 1 x 15 x Red EFS Band
SSB Box Squat (1" above paralell)
2 x 5 x Safety Squat Bar )for arguments sake the bar weighs 45lbs)
2 x 5 x 135
1 x 5 x 185
1 x 5 x 225
1 x 20 x 95
1 x 15 x 95
*ALL Sets were done with a Black EFS mini band around my knees
So going into this my hip felt normal and good. No swelling or inflammation, things seemed to be firing in my glutes and hamstrings. By the set with 225 lbs i could tell my left side was starting to fatigue, i could hold technique but it as time to shut things down. I did the two drop down sets with 95lbs to re-enforce the knees out technical change and to make everything work a little more with less weight.
GHR 9, 11, 11
Reverse Hyper (feet apart) 2 x 8 x 120 lbs
AB Wheel 2 x 13
TKE's 75 reps each leg
DB Single leg toe touches 2 x 6 x 40 lbs (ea hand)
Step Ups 1 x 11 20 lbs (ea hand)
Trying to focus on weak points. Next week i will do the DB work first. I was disappointed with my balance and lack of strength and muscular endurance with both the DB exercises but now i have something to work on. I am sure as these exercises get easier my main lifts will go up. I am planning on getting together with a few different people to get them to either video my squat or at least watch and critique.
I learned a lot at the end of April from Matt Wenning and Dave Tate, now it is time to apply those lessons and gain something from it.
Spent the rest of the day shooting paper on the range.
I can tell today I really stressed my Hamstring and glutes where they tie in together. A little more sore on my weak side which is to be expected i guess. My hip is mildly sore but now knowing to do the glute work the hip discomfort is manageable. I see the RMT on Friday.
Wednesday
0620 hrs
45 Deg Back Ext 1 x 20
45 Deg Side bends 1 x 15
DB Rear Delt Rows (Chest supported) 4 x 20 x 25 lbs
Bench (Medium Grip)
2 x 5 x bar
1 x 2 x 95
1 x 2 x 115
1 x 2 x 135
1 x 2 x 155
1 x 2 x 185
1 x 2 x 205
Called it there. I wanted solid reps. I probably could have grinded out 215 lbs but there was no reason to bother today. The limiting factor seems to be my wrist strength. The Changes that were made to my Bench by Matt Wenning have cleaned up the upper back issue. But the proper technique requires that my wrists be neutral. This is something i am sure will come along quickly and i will go wrap-less as much as possible to further facilitate the process of making the little weaknesses strong(er). I was happy because there was nothing funny with my left shoulder going on, the bar path was straight up/ down, and the weight stayed over my wrist and elbows. These were all key factors that i need to focus on. When the little weaknesses catch up the big weights will come.
I will say this, with the minor changes in my bench technique my triceps fire differently while stability in my elbows feels increased. This is something else i will need spotters and lifting buddies to keep an eye on to make sure i am not creating new grooves or trying to work around weaknesses..
DB Bench 2 x 2 min x 25 lbs (2min rest)
Db Rows (knee up & holding onto Bench)
1 x 10 x 65 lbs
1 x 10 x 75 lbs
1 x 10 x 85 lbs
The DB Bench for time was a new experience. I did count the reps to see the difference between sets for myself. This is directly from the new template i am working. I can also see how this will help shoulder health and keep things moving smoothly. I have not done DB Rows in awhile so i was reminded of two things. One they are damn near Cardio when done heavy and fast. Two i have a love /hate with how they seem to kick my ass. Out of the comfort Zone.
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| OR you puke and then pass out from the DB Rows! |
Tricep Push Downs (Rope) 1 min Rest
1 x 21 x 110
1 x 11 x 125
1 x 9 x 110
Rear Delt Cable Rows (Standing /Wide bar /to Chin)
4 x 20 x 70 lbs
Banded Shoulder Series 2 x 15 x Red EFS Band
KB Swings 2 x 1 min x 53 lbs (2 Min rest)
Finished up with some tricep work. I messed this up a little. I find any Arm work after being out of the gym for an extended time always seems to create a weird strength curve, which i forget about everytime it seems, Lol. Strong from the "farmer conditioning" i was doing but there is no direct bicep /tricep endurance when isolated.
The Rear Delt Rows are a new exercise for me. I enjoyed them. I was able to hold the contraction for a 1 sec pause which made my rear delts contract a little harder.
KB Swings are not in the template but I have a summer goal of doing 13 min of KB swings by 1 Sept so i am working the volume in where i can.
KB Swings also fit the bill for my Glute /Hamstring weakness. They will increase my conditioning overall (if i don't get to crazy about doing them too much). My Low back will get strengthened as well. They will tax my grip which i mentioned is a slight issue with my Bench. So for now at least they are a multiple benefit exercise as long as i keep using them intelligently and don't over use them.
So where am i headed? What am i doing with my training? How do i achieve the long term goals while staying true to the underlying philosophies that have gotten me to this point?
I have adopted Matt Wenning approach laid out in his book. i will follow the template he has laid out as close as i can. The man has a Master of Science in Sport Bio-mechanics and is one of the best Powerlifters /strength coaches of his generation. So i will follow what he has laid out as best I can and make adjustments (while still seeking the intent) when it is required, not when i simply don't want to do something.
In fact that is part of the fun of a new template. not since i first bought Wendler's 5/3/1 when he first released it so many years ago do i feel like i have a new way to forge ahead.
Wendler's program has worked wonders for me. But after nearly 5 yrs it is time for a change. Let someone else's program push me out of my comfort zone. That was thing, 5/3/1 was comfortable to me. In order to progress this is required. The basic template i have seen before in a few other's programs and it has similarities to what i was doing before just more structured for what i want to do right now.
I am going to spend the next 3 mths creating some balance and stability in my strengths /weaknesses.
I am also going to be altering and focusing my conditioning. I am not becoming a triathlete, Far from it, i am simply going to focus my conditioning with a little more specificity. Lastly there will still be a heavy focus on Squats, Deadlifts, Bench, Standing OH Press, and Pull Ups because those are the staples I swear by and will always live by. I also have some other martial skills i need to bring back into my life at least in a skill/ practice aspect initially, with time they may become a focus again.
I have reviewed the notes from the seminar.I have gone over the corrections and weaknesses I need to correct in order to progress. I had a lot of time to think while i was away (no Cell, TV or Internets). It is with Nervous excitement I am once again moving forward. I am Injury free, the next 3 months will give me feedback. The first steps have been made, no reason to stop now.
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| Keep getting Strong(er), Keep Moving Forward |
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