0805 hrs
So upon waking this morning I had no idea or expectations. I was going to try and Squat. What ever was going to happen was going to happen. I had a set plan just no idea if it would hold up"upon contact with the enemy". No way to know unless you pull the trigger and engage.
I have gone back to using 5/3/1 Style percentages for my numbers. I had a good chat with a retired Football player in my gym. He has extensive time using Conjugate style training which is what I was using under Wenning's programming. But I have come to realize in the interest of safety for my body and to lower stress on my CNS and inflammatory system while I am injured I need a safer approach. Jim Wendler's percentages fit this role better. I will still be pushing to get strong(er) but with a different approach. Not entirely if this is backed by science but who cares. As one of my idol would say "SFW" (Vincent Dizenzo)
This will be my Monday or Day1 for the next 6 weeks if not longer. As the week progresses I will go through how things are laid out and my thoughts or reasons as to why.
Goals Are:
-Rehab /Prehab my Hip and Low back while I await surgery;
-Get Stronger;
- Build Muscle;
- Maintain a minimal base level of Conditioning by Swimming and Sled Dragging
- Nutritionally to eat for training but not, so much so, that I get sloppy fat.
When I get a rough Surgery Date I will taper things in such a manner to focus on fat loss and increase conditioning while trying to maintain what strength levels I can. But more on that when it is time.
Warm Up: Banded Side step 2 x 20+ x Black EFS Band
GHR 3 x 7 (these felt really good to be doing again)
SSB Box Squats (TM=350 lbs) (Bench with 2" Foam compressing to 1")
2 x 11 x Bar
1 x 11 x 140
1 x 5 x 175
1 x 5 x 210
1 x 5 x 230
1 x 5 x 260
1 x 5 x 295
5 x 10 x 230 lbs
The idea with the work up and then the 5 sets of 10 is some extra volume to build some muscle and keep the weight on my Hip where I need it. Hip felt solid, low back felt solid. I can get my Glute to engage but it is a struggle at times but it is coming back. Rest for all sets was short. Whatever it took to load the bar for the next set and then for the 5 x 10 reps sets rest was over a 1 min but less than 2 min.
SSB Good Mornings
5 x 11 x SSB (empty)
The Design with the Good Mornings is to add 10 lbs a Side every week until I hit my actual 11 rep per set weight. But doing it week by week should be a slow enough build up. I will make my spinal erectors strong and thick. Felt very good today. Hard Arch. Had to keep the stance Medium to wide or else it seemed to dig at the hip a little. Rest for this was 1 min approx. No need to frack around.
I cannot explain it but I found a different internal fire at this point. Not sure why but I focused a little harder and had a more driven sense of purpose to get the work done with intensity. Not that I normally slack off but this was different. looking around the weight room watching people go through their paces with no care or intensity kind of pissed me off this morning. Not sure why. This thought did go through my head:
We start and End life small, fragile, and weak. Why would you want to live the middle portion of your life the same way?
Chuck V Back Ext
2 x 15 x 5Kg Med Ball & 2 EFS Mini Orange Bands
1 x 11 x 5Kg Med Ball & 2 EFS Mni Orange Bands
I really like this exercise and Hyper Deads. I plan to rotate them every 6 weeks. These felt really good today. It is a step back from my safe approach i was using with the straight Back Extensions but with the way the bands make things activated in my spinal erectors and hamstrings I felt no danger.
Weighted Abs (Rest 30 sec)
1 x 20 x 75 lbs
1 x 20 x 80 lbs
1 x 20 x 85 lbs
Strong Abdominals creates a highly defensible lower back.Worked the weight up to see where my Low back was at and worked it up quickly to keep the abdominalis working harder and conditioned.
Shrug Machine
1 x 50 reps x 45 lbs
1 x 30 x 90 lbs
1 x 20 x 135
1 x 23 x 135
1 x 30 x 135
1 x 21 /22 /20 x 135 /90 /45 lbs
Energy was draining but the Trap-MASS had to continue. I did have to Belt up for these as my low back and hip were starting to fatigue. Keep things Safe I guess. I rested only as Long as I need to between sets. More short rest periods. Used straps as well to keep the focus on the Traps.
Notes:
So more interesting Characters are parading in and out of the weight room.
-a young guy walked in and I almost shouted "McLovin!". Yes he looked identical to Christopher Mintz.
-Another dude in the weight today that looked like a chubby Charlie Hannum (plays Jax Teller on Sons of Anarchy) but was dressed more like Dom Mazzetti. Fun to watch.
-While I was squatting in the field house A young trendy hipster douche arrived. Everything he was wearing seemed to just scream "Irony". Even Crosfitters would cringe at his lack of style. He was wearing track pants that had the super low baggy crotch. The ones Justin Beiber seems to wear in every picture I see of him. Glad he was squatting and "Deadlifting" but he needs new friends or a stylist.
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| Keep Getting Strong(er), Keep Moving Forward |
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