I checked in and had not realized it has been 15 days since i wrote anything. Everything out of the gym in my life has felt out of control to a certain degree. Every time I thought i was catching my breath something else smashed me in the chest mentally or physically or both. It sucked but you just keep getting up and prepping for more.
I am at a point now where I am slowing everything down, focusing on the basics, and keeping things simple. Eliminating the clutter.
There has been just too many hits I have not been expecting. Well that is life although it does seem since Jan 1st I have had more than usual upheavals. Maybe I am just more sensitive to what is going on around me.
Then it seems the last few weeks, the weather has finally started to wear me down. I am not normally one to ever complain about the weather but I have felt dragging in everything I am doing and even getting extra rest I have not been able to shake the dragginess.
Now that things are warming Up i need to get outside and get more fresh air.
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| Pause for a brief safety announcement |
So the last few weeks:
-Saw Physio. Hip is solid. Low back is Solid. Right shoulder is definitely not moving properly. I had already adjusted for this. She told me to keep doing what i was doing as there was improvement.
-Saw RMT "The Shaman" put a rib back in and worked on the shoulder. There was definitely some knots and tension in my upper back and Traps. Steel Cable type knots. Painful but much needed and worth it.
-Conditioning Work is on the rise and I am feeling better. Lifting has been off my normal consistent schedule but I have made a point of just hitting what I am supposed to every 10 days and that has been working well.
Notable Trg Highlights:
5 March
Fat Pull Pull ups (Chest to Bar rows) Multiple sets of 10 reps
Using these to keep some volume up on my Lats and grip so when my shoulders are co-operating Pull Ups will not have fallen off as much. Using Machine Pull downs to keep lats engaged also (lighter than body weight)
FootBall Bar Bench 1 x 100 reps x Bar
I have taken Bench completely out of my training for at least the next 2 months. This is simple high volume rep work for recovery. In lieu of OH Press and Bench I am doing floor press and Incline Bench. Neither one is directly affecting the shoulder issues and helping me still maintain focus.
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| The Last few weeks Sleep, Hydration and Nutrition has proven once again it is paramount. |
-I did do some TRX stuff in here but nothing noteworthy mostly Rollouts,Body-saw, and High Rows or Face Pulls.The Winter blas were hitting hard so I slept and did some light blood flow work trying not to go more than 2 days without doing something. Rehab stuff for my Hip still happens everyday because it has too.
11 March
Stair Climber w/weight Vest 20 min 90+ flights
This continues to slowly improve. I am resisting the urge for now to do this more than one day a week. I am afraid if i increase the volume on it my hip will become irritated. I am looking at to doing maybe a 10 min bodyweight session only once every two weeks.
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| If I can find one of these in the 70lbs-100 lbs Range i am getting it. |
KB Swings w/Pro-Mini-Band (Red) attached (1 Min Rest)
10 x 1 min x 50 lbs
This was very grinding by the end. Going to cut this back to 7 min and cut the rest to 45 sec next session. Then every two weeks shave 10 sec off the rest time. The eventual goal is 10 min straight of swings. I can't run or sprint but that is no reason to be a fat out of condition A-hole.
GHR -I am doing these several times a week. Different reps and numbers of sets. Added in Band resistance once a week. My growth in these has been slow and steady since I started doing them a few years ago. Very happy with where they are at now. Multiple sets of 10 or more on a consistent basis and I can do well over 30 reps now. A long cry from 2011 when I might be able to do 3-5 reps on any given day.
14 March
Incline Bench worked up to 1 x 145 x 13 reps
This was my first pressing session after seeing the RMT. My Lats engaged and stayed tight! Fatigue did set in but this is an encouraging sign.
Rear Delt Destroyers 1 x 50,50,25 x 60lbs, 25lbs, 10lbs
Doing this as a finisher. Figure the extra growth on my rear delts will only help matters and who doesn't like to mentally grind themselves?
15 March
Prowler Doubled my normal volume with 360 lbs. Felt very solid,and this was 6 hrs after doing RDL's in the Morning. Also doing some random Seated Calf work once or twice a week now.
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| Pushing the Prowler has given me a sense of clarity and peacefulness. In between the dry heaves and gasps for life. |
18 March
Floor Press (last set) 1 x 10 x 170
Fatigue set in again around rep 8, so I paused, tightened the back again and got 2 more. NO pain afterwards. My lats were tight and strong in the warm ups. encouraging and exciting.
Single Arm PullDowns 2 x 15 x 55 lbs (no rest just back forth)
I got these from David Allen. I am able to pronate and supinate throughout the set and I end up with a burning pump in my Lats. I did them right after neutral grip pull downs which also felt strong(er) today.
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| ELITEFTS |
I did do a massive amount of Prowler pushing the last few weeks and finally got back to sled dragging yesterday. But I kept it light and used it as a recovery /primer session for this morning. It is all about priorities and trying to keep them in check.
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| I have had this privilege in my life and only a few short days ago I was reminded of this rather viciously. But I am proud of all those I know who are still in harm's way and those who will gladly go again. |
Summing This Shit Up:
Hopefully if i can get back to logging at least 3 times a week. I have had a lot of strange work issues and personal things the past few weeks. I already mentioned this. But I have found that when I am logging on a regular basis my training is on track and I can track improvements daily, weekly,monthly.
I have sat down and figured out my macros and water intake which is something simple I can control from day to day. I have things laid out on a calendar every week. If things are off as they have been I am now held a little more accountable immediately. I do have a few major changes coming up in the coming months. I want my nutrition, trg, mental tenacity and physical ability locked in. From there everything else gets back to being easy. In the mean time while everything else in my life may feel like chaos I have moments of concentration, control and focus.
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| Keep Moving Forward, Keep Getting Strong(er) |
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