0655 hrs
Weather is winter today. Snowing, blowing, cold,and disruptive. No big deal. Still made it to the gym at a reasonable hour. The best surprise was when I finished Work said don't come in, go home. So an extra day to rest, eat, and recover. This does mean I will not swim at lunch. I am counting the shoveling and the snow shoes wood carrying as my conditioning for the day. It was about 40 min of messing around outside in the -20 degree weather.
Warm Up:
GHR 2 x 11
Banded Side Steps 2 x 20+ reps x Black EFS Band
Forget the Head Harness at home so I will do them Wednesday morning.
SSB Box Squats
2 x 21 x Bar (Black around Knees -both sets)
1 x 5 x 145
1 x 5 x 180
1 x 5 x 215
1 x 5 x 235
1 x 5 x 275
1 x 5 x 305
4 x 10 x 235
Squats moved well today. Once again when I walked out on my heaviest set it felt like I had forgot what I was doing. I took a second let the bar settle for about 5 -8 seconds and then I completed the reps. It seemed to have sorted the problem of "squat amnesia". 4 sets of ten felt good, 1 min rest between sets. I really focused on not resting on the box at all. My hips felt tight today and arching was difficult but I did not feel like i had to shut it down in fear of hurting my back. Strange because I got both my glutes to fire well in the warm up. My Abs feel strong and I able to stay really tight through my lats and whole upper back.
Good Mornings 4 x 11 x 125 lbs
This will go up to 135 next week for sure. This feels better every time out which is encouraging.
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| Hyper Deads with Steve Pulcinella, Owner of Iron Sport Gym. Go Check it out. |
Hyper Deads 2 x 13 x 100 lbs
I really need to up my game on these. Found a weakness to be exploited, it this exercise.
Side Bends 2 x 13
Alternated between side bends and Hyper Deads. Not trying to kill it, more of a relaxed back and forth. But I was still done all 4 sets in less than 5 min. This was a good supplemental exercise series. Just enough to feel like work but not burning myself out completely before leaving. That is to say I am not spent, but I am leaving feeling energetic which is the key.
The Way Ahead: So for the rest of this month and halfway into February this is what my training will look like. Mid-March I will switch things up a little. I will figure out some rep Maxes on a few other exercises so that come April some of my main exercises will change. April will also bring a more conditioning orientated template. The Conditioning focus will go into July when I will change focus again. This is all dependent on if /when I have surgery. My Surgery Date if sooner than expected will alter my focus, but really that should be a no brainer and I will adjust fire when I need to but not before then.
Managing Angry Moments:
I ended up having one of those discussions with a co-worker as I was leaving the gym today. The type of conversation that boils my blood.
Part of the reason I enjoy getting the gym between 0530 hrs and 0600 hrs during the week day has a lot to do with the amount of people in the gym and the prevailing mentality of those around me.
The Majority of people who get up stupid early to train /exercise early before work is because it is a priority and they care about their health and their physical fitness.
The worst i have to put up with are the fat and weak lazy university kids who are being put through a forced PT Program so they can pass their annual PT test. I have been around hundreds of these kids over the past few years. They on average don't bother me and their moaning and whining I can ignore at this point.They simply don't get it and don't have enough life skills to understand what they are being given. Not making excuses for them. Just the reality and I don't want to waste energy on something that is not under my control. (there was a time i wanted to scream and throat punch all of them and do have days like that from time to time.)
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| Yes this is what the field house reminds me of some mornings. |
But this morning I was reminded why I don't like to train past 0730 hrs.
THE WALKERS. THE-FU-KING-WALKERS. No I am not talking about the cool Zombie show on AMC. I am talking about people (late 20's to mid 40's) who are given an hour a day to stay in shape and take care of themselves. They typically waste the hour walking if someone is not telling what to do. I understand, some people are injured and are limited. I had friends be injured, seriously injured and still did not result to walking as there exercise unless medically restricted to do so.
I simply do not get their mental state as to why let themselves die one day at a time and are content with the way things are. We are born small, defenseless, and weak. We will typically die some in a similar fashion if we live long enough.
I know it is winter, so fucking what? Put some winter clothes on or do something else for exercise, something that actually is exercise. It is allotted time for you because it is IMPORTANT that you be physically fit.
Ok I feel less murderess. Thanks for reading.
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| Keep Moving Forward, Keep Getting Strong(er) |
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