Dynamic Bench 8 x 3 x 50% & EFS Red Band
Pull Ups 3 x 2
Finished up with:
Seated Cable Rows, Landmine Rows,V Bar Pulldowns, Rear Delt and Rotator work. Finished up with Plank and Pallof Press
I am working the Pull Ups back up slowly. I am starting them from a locked in position and staying as tight as possible during every rep. The finishing work with the Rear Rotator work seems to be keeping my scap locked in.
8 Aug (1800hrs)
KB Swing /High Pull/ Clean/ Clean&Jerk /Snatch 3 x 5 x 35 lbs KB's
The point of this sessions was active recovery /conditioning. The rest of the session was upper & lower back prehab /rehab work. (Hip Bridges, Scap retractions, Banded shoulder series, Birddogs, & Banded side-front steps.)
10 Aug (1105hrs)
20 lbs Tac Vest Worn the Whole Session
Hill Climb Elliptical 1/2 Mile x 5 Min 30sec
Db Rows 70lbs x 50 reps
Push Ups 100 reps
Bench Squats 150 reps
Hill Climb Elliptical 1/2 Mile x 5 Min 50sec
The whole session took me about 35 min. I rotated through the Rows, Push Ups, & Squats until the reps were completed then back on the Hill Climb /Elliptical machine thing. (Not quite an elliptical, not quite a stepper)
11 Aug (0210hrs)
This was one of my first lifting sessions on Midnight shift. I was well rested and amped things up with a Monster going into the session.
1" Pin Press -Top Set- 1 x 3 x 205lbs
Max Reps at 80% 1 x 9 x 175lbs
Db Floor Press 3 x 7 x 60lbs
Scap is locking in really well. My lats are engaging properly or rather I am figuring out how to engage them properly. Working the weight up slowly.
Finished up with Tricep Pushdown's, Face Pulls, Machine Rear Delt Laterals, Single arm Pulldown, and Bicep work. I ran the rack doing Gladiator curls.
Good times.
It was also awesome having a solid Arm pump at 2 am.
12 Aug (0105hrs)
Good Mornings - 1 x 7 x 135, 3 x 7 x 105lbs
Rack Pulls 6 x 5 x 195
My Low back is feeling solid so I figured it was time to test it. I kept the weight low and reps mid range. My Low back was fairly stiff (in a good way) for the next few days afterwards.
Finished up:
Db Shrugs, Mach Delt Flys, and Ed Coan Oblique holds.
This was another Midnight shift trg session. Looking back on the session it went well. I did make notes mid session. Reading through them again it is interesting to see how my frustration with my physical limitations and recent set backs pushed to the surface. It is not how I feel regularly, but occasionally and I guess in the dark hours of the morning the mind will wander and falter.
12 Aug (1735hrs)
I did have a nap when I got off shift at 7 am. Slept till Noon then drove home.
GHR 3 x 9 reps
Farmer's Handles 4 x 20m x 90lbs
Prowler 8 x 20m x 180 lbs
Head Harness 1 x 31 x 35lbs
First four sets of Prowler were supersetted /medlied with the Farmer's Handles. My low back started getting tired so I shut the Farmer's walk down and did a few more Prowler pushes. Even with that I still finished with a Low Back Pump. GHR was done through out the session. I have decided I prefer the GHR in the field house of my old location. The Model of GHR in Ottawa has extra pads and multiple adjustments that do not seem to make it more effective. Just an observation.
16 Aug (1655 hrs)
Spent the rest of my time time off at home relaxing, catching up on sleep and eating so I had lots of energy and was feeling fresh going into this session.
DE Bench 9 x 3 x 135&Orange EFS Super mini bands
Finished up:
Seated rows, Wide bar Delt rows, Tricep Pulldowns, Pull Ups, Machine Rear Delt Fly's, and Rope Curls.
Upper back is still coming along nicely. Overall I am happy with how things are moving forward. The adjustment to shift schedule has been fairly seamless. I have a shift schedule. My shifts are only 8 hrs long. I get 24 hrs off in between Evening and Midnight shifts. 2 /2 /3 every string with the triplet changing every string based on the Friday Shift. So no excuse to be completely run down and beat up. I make a point to get as much sleep as possible. As it is summer time I hit the Roof top patio in my Apartment building everyday for 40 min to 1 hr to get some Vitamin D.
I have figured out what I can do between my home and work /Apartment locations.
Keeping it simply so far I have it separated to:
-Weighted Conditioning at my home location (Stair Climber, Prowler, Farmers Walks, Sled Drags)
-More GHR work at home and 45 Deg Back Ext (neither available in Ottawa)
-Bench Style Movement every three days regardless of location.
-Bodyweight / Bodybuilder style Lifting in Ottawa
Resting when I am too sore or beat up but no organized rest days. Keeping everything else flexible. Focusing on Rehab daily, Building Pull Ups, dragging my deplorable weak ass Bench back up and doing some conditioning to keep myself sane.
I don't say it much but I really do miss Squatting, Deadlifting and running Sprints. As well as getting on the Mats to roll once in awhile. One day soon.
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| Keep Moving Forward, Keep Getting Strong(er) |
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