So it has definitely been awhile since I have written anything. My motivation to train hard really was not there. It happens and the best plan is to always just try and do something in the Gym or at home everyday to keep the routine going until the fire breathing motivation returns. Partly it was having no set train goals.
I was starting to focus a little too much on what I could not do.
Lastly feeling a little guilty because I only have so much endurance in my hip and low back. So going to the gym for an hour and using up "my daily physical allotment" in the gym instead of doing yard work, house work did not seem like a good trade off (Have I turned into an adult!?!?). Yard work did keep with overall mentality of moving daily but let's face it cutting grass is not nearly as exciting as Squats, deadlifts, Trap work or bench etc. and it usually beats the crap out of me more than training the gym.
Then about a month ago while I was going through a simple squat session. I took my time warming up, things were going extremely well. Then suddenly "pop". My SI joint let loose for the first time in 8 mths. Which led to week of laying on the couch with the heat pad, doing angry cobra to get things opened up and moving in my low back. I was back to wearing my SI brace /belt and hitting the neighbours hot tub. All things considered I bounced back fairly well.
So I have been back on Rehab mode while also going to see my Physio twice a week. She used dry needling /IMS to get the muscles in my low back loosened up and firing properly.
We determined it was my L5 /S1 that shifted. Among this we also worked on my Thoracic spine /Ribcage as well. It was miserably tight and seized up.
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| Get the Fuck Back Up. Always. |
So to sum up, yeah I have had some things to recover and work through. Still all related to my hip. Spending time on the couch also gave me time to think and consider things. I came to a few decisions.
**I have crossed another threshold with my Hip.**
2. I will be doing more Bodyweight stuff. It will help keep my body in check, alleviate the imbalances i seem to be fighting. It will also help me to do more conditioning. Part of this is working on Pull ups again now that I seem to have whatever rotator issue solved.
3. More conditioning work is in order. I am not slowly turning into a fat bastard with not being able to Deadlift, or now Squat. I do have a few pounds to lose which will help the strain on my low back (and will make Pull Ups easier). So I will programming more HIT, Tempo, MetCons, and Interval sessions.
4. I will be training Grip work. An interest that I have had for awhile. One full session a week and some sort of grip work daily. I have the time so now is the time to try something new. I am looking forward to building a grip Medley or two as well as the unique challenges grip work brings.
5. More Kettlebell work. I will be doing more than just a few Kb swings once a week. I will work in a full session a week and some low volume stuff a few times a week. Not going full Girevoy just yet though.
6. **My overall priority is Low Back /Abdominal work /Glute Work.**
I really should have made this number 1 on the list. This has been the priority for the past few weeks. I need to keep this up to remain discomfort /pain free. Once session a day. Low - medium volume of several different exercises. To keep things strong and to maintain endurance in my low back. Not sure how many times i have to learn this painful lesson.
7. I will train Bench for Strength and do bodybuilding work for everything else. Accessory work for Bench. Supplemental work for everything else. Building some muscle will also help in keeping my weight down with a little higher volume.
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| Working Night shift I may just become as sullen as Batman. |
I have also had another major change in the past few weeks. I have had to move cities for work. I will keep my home on the island but also be living in an apartment 2 hrs away. I will be working Shift work for the first time in my life. 7 days on /4 days off. I will be cycling through day/ evening/ midnight shifts. My Days off I will be able to head to my actual home.
It leaves me with an interesting trg scenario:
- I get 1.5 hrs to train in a farily well equipped Gym while on shift.
-My Apt away has small decent gym. Db's up to 70lbs, I can store my 53lbs KB's, some good "cardio" machines and a Pulley machine.
-during my 4 days at home I have my basement gym and my old trg facility.
- Shift work gives me a very set schedule so I am going to be able to keep my nutrition locked in. Although I am sure working midnight shifts there will be challenges. But if my food is prepped and with me there is less chance of falling off the rails.
So some unique challenges for nutrition, trg times and facility assets.
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| Nutrition. |
So I will be organizing things in a unique manner. 7 days based off of what i have access to vs What I have access to while at Home (Prowler, Sleds, Step Mill w/weight vest) The diversity has me excited to see how things fall into place. Essentially I am going to organize everything around a 11 day trg cycle and see how it plays out. There will be a lot of 2 a days but one session will always be low volume, low intensity rehab work.
I am spending the next week or so building my training program as I discover what equipment I do have to work with and how the different shift times affect time of day training. As well other factors like sleep, mood based off time of day, etc.
I have a few other things on the "idea table" as they develop I will talk about those as well. Some exciting prospects working in a larger city.
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| Keep Moving Forward, Keep Getting Strong(er) |
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