23 Aug 2015 - Fining a groove...

17 Aug
1105hrs

I was feeling a little beat up going into this session. 

KB Swings 5 x 50 x 20kg+EFS Monster Mini Band
GHR 2 x7
FacePulls 100 reps x  EFS Monster Mini Band
OH Tricep Ext 100 reps x EFS Monster Mini Band
Band Pull a parts 75 reps x EFS Monster Mini Band
A simple recovery session to sweat and get my blood moving.

18 Aug
1035hrs

Einstein being the gym rat he was I am sure said this. 

KB Clean /High Pull /Snatch 1 x 5 x 35lbs
Rack Pulls 5 x 2 x 225lbs
Good Mornings (starting in Bottom Position) 3 x 8 x 95lbs
DB SLDL 2 x 11 x 50lbs

At this point my low back was wiped out. I guess the Swings the day before were a little bit of a factor. Overall though, my low back is gaining more work capacity.
Finished up with DB Shrugs, Banded Side steps, Bird dogs, McGill Situps, Side Plank, & TKE's

19 Aug
1930hrs

Db Bench 1 x 5 x 40lbs to 85 lbs at increase rate of 5lbs per set
I got sweat in my eyeball during the last set. It burned. I suffered in silence.The Struggle is real.

Db Floor Press 3 x 11 x 60lbs (80%)

Finished up with PullDowns, Banded Incline Pushups, Fat man Pull ups, Machine Rear Delt Laterals, and Db Rear Laterals. 

20 Aug

AND sometimes it is better to be in a Calorie Surplus! Stupid internet caption-quote-picture-thing. Sheesh.

My low back was still pretty stiff and fatigued. So I decided to take the day off. Eating some extra calories. I ate Mc Nuggets & a Big Mac.This is riveting material, I know you care though.

21 Aug
1530hrs

A solid night's sleep and then I traveled home. Things of course at this point I switch up a little for the next few days.

45 Deg Back Ext 50 reps (a few sets as possible)
Farmer's Walk 6 x 20m x 90lbs
Prowler 6 x 20m x 90lbs
GHR 3 x 7 reps

I cycled through the last 3 exercises with minimal rest. Solid Session. Getting more comfortable with the Farmer's walks particularly the pick from the ground. So far things feel decent but I think if I decided to go heavy I will be using blocks to protect my back. Overall though the 20m is a good distance and now that I have adjusted to walking with weight I am not getting super cramps in my obliques when I brace my mid-line. The Humidity in the field house makes things interesting with the Prowler as usual, making it stick to the floor of the field like it is made of tacky instead of rubber. Which saves on loading time I guess.

22 Aug
0835hrs

Stair Climber w/ Weight Vest 20 min x 98 Flights x 199 Calories
Breakdown was different than usual. I pushed the rest lower (Lvl 8 vs Lvl 10) but the same rest period of 40 sec and 20 sec work. I pushed the work cycle harder than normal. I have decided to try this out for a while to see how it carries over. I must admit I do dread these sessions, they really do suck. Once I start there is no way I am stopping and going home. The drive to the gym though I normally have a knot in my stomach. It is a good feeling to have.

Finished with:
Kirk Shrugs, Incline Push Ups, Plate Raise, Face Pulls, Db Rear Laterals x 50 reps each
Pull Ups 4 x 1 x Vest
Back Ext 25 reps x vest (minimal sets req'd)
45 Deg Side Hold 1 x 20 count x Vest
Pull Downs 1 x 55 x EFS Monster Mini Band

I will not say this was easier than normal but it did feel like a 10% increase of reps next session is required. I was not praying for death as I normally am.

23 Aug
0950hrs

Farmer's Walk 
2 x 40m x 50lbs
6 x 20m x 100lbs
Prowler
4 x 20m x 90lbs
4 x 20m x 220lbs
4 x 20m x 140lbs
GHR 2 x 13

Another fun session in the super hot & humid field house. Solid session. Focused on a strong pick from the floor, fully braced, and then fast, small steps. The farmer's walk are working my grip but not frying it completely. If anything this volume with the farmer's walk will make my neck and shoulders more jacked.  I did at one point over pressure and had to put drop the farmer's handles.  I thought I was going to thunder in, regrettably i did not this time so no funny story today.

So back in Ottawa for 5 days and I am working straight days. Shortened days by the sounds of it. So I am thinking an intense swim in the morning for 10-15 min to start the day. Then another session at the end of the work day. Then back to Farmer's, Prowler, and Stair Climber next weekend

Keep Moving Forward, Keep Getting Strong(er)