04 Aug - transitioning

30 July
0800 hrs
I had a lot to do Sat morning so i kept this short and sweet and very quick.
Rev Hypers (2 ct up - 4 ct down)
3 x 10 x 40 lbs
GHR
3 x 6 x bdywght
Heel Touch (starting with heel on airex pad on left side)
3 x 5 x bdywght
Cobra Push Ups
3 x 25
Back Ext (slow tempo, trying to feel my low back)
1 x 10
1 x 7
I felt my start to twinge so I shut these down immediately. Then went to stretch for 5 min then headed out for groceries.

31 July
1100 hrs

Floor Press 2 x 21 x Bar
Upper back felt like it did not want to lock in and I did not want to spend an hour warming it up
Sled Pulls (2" Rope x 15 ft)

1 x 15ft x 45
1 x 15 ft x 90
6 x 15 ft x 125
I picked up a rope that gave to buddy a while back. He wasn't using it so i grabbed it. I will use this until i get my hands on a longer 1.5" rope.
Shrugs 3 x 50 x chains (using ring and pinky fingers to hold)
As always the chains weigh what they weight. Strength of the hand i learned from Dave Tate via Coan has a lot to do with pinky to thumb strength. So the the stronger your pinky finger is potentially the stronger your grip is. I learned from Matt Wenning make simple exercises harder by doing them in a more challenging fashion. This doesn't mean to offset load a barbell to do lunges, in this case it was simply use a gripper that is less mechanically strong to limit the weight.
Side Laterals superset with Front raises (using Fat gripz)
3 x 15 x 15 lbs

With my back still being pooched this is what i could manage. I spent the last two days and a good part of this session gong through Hip Lunges, cobra push ups, twists, and some other Yoga Stretches (poses)  that helped keep things long and as limber as possible. Also tried foam rolling a little as well.

01 Aug
1000 hrs

Spent my entire gym time on shift foam rolling, doing mobility work, and then using a Lax Ball on 60% of my carcass. It felt great. i decided I am going to start pushing this stuff hard, not to break myself; just take it very seriously. Almost obsessive.
When I got off work I spent the evening on the couch and floor either  rolling things out on the Lax Ball or grinding out my scar.

I have also started adding the McGill Big 3. If you don't know what that is google it. it seemed like a sensible thing to do since my low back is buggered and needs work.
It is making a difference, i could tell almost immediately.

02 Aug

Physio notes. Discussed my focal shift with her. She was pleased and in the same breath reminded me I am doing really well. We went through planks, lunge ROM for mobility, squats, and as usual she contorted me on the table. Things have progressed a lot. The bigger piece of the physio session was that she was impressed with the fact I am holding onto my Full ROM easier. In other words it takes her maybe 20sec to 1min instead of 5min of grinding my hip into the table and whatever other craziness it feels like she makes up from time to time. (kidding of course)
Now if i can just get my squat to level out, I am shifting to the right as come up. It is going to take some time in front of a mirror. We have identified my left side is moving better despite the tight hip flexor. My Right side overall through my hip is tight, so I am now transitioning into doing ROM for both hips to get things leveled out.
She cancelled my session for Friday with the caveat that I have homework. It is up to me between now and Monday.
Cobra Push Ups (slowed controlled pace up and down)
Lunge ROM (both sides now)
Plank (focus on contracting combat chassis credit to Harry Selkow for that moniker naming obliques, abs, Erectors, and all the other stuff in your trunk and hips)
Hip Bridge (doing these for reps and holds for time)
Single Leg Hip bridge (modification from physio makes them way harder)

03 Aug
1740 hrs

Cobra Push ups (done throughout as i felt my back tighten) 5 x 10
Lunge ROM (same as Cobra Push Ups) 5 x 10
Db Incline Press 
1 x 20 x 20lbs
1 x 20 x 25
1 x 20 x 30
2 x 20 x 35
1 x 20 x 30
1 x 20 x 25
1 x 20 x 20
Medium tempo for the Reps. Focusing on the muscle contracting and keeping the upper back tight. My limiting factor for these was actually squatting /sitting onto the bench without irritating my ow back or my hip. I did get quite the chest pump. going back to my bodybuilding days of my teenage youth.
Db Shrugs (rev on Incline Bench)
5 x 20 x 15 lbs
Db Rows (rev on Incline Bench)
5 x 20 x 20 lbs
Single Arm Rope Row (standing)
5 x 20 x 65 lbs
I held the rubber end of the rope for these. Limits the weight and challenges the grip. Forcing the grip to work harder also helps to contract the lats harder. Another focus was maintaining a tight solid Combat Chassis (Credit to Harry Selkow for the name).
FacePulls
5 x 30 x 65 lbs
OH Banded Tri Ext 2 x 40 x EFS Monster Mini
Tricep Rope Pulldowns 3 x 20 x 95 lbs
Plank 2 x 15 ct

In my downtown time in the apartment I have been rotating through my Physio exercises. Hip Bridging, Single Leg hip Bridging, Plank all to the point of pain and then rest, then repeat. I am sore yes. It is a required necessary process. I am forcing muscle tissue to wake back up and work again. At the same time i am re-enforcing patterns that I have not used in a long time. I am excited, this is fun. It is my reality to have to work through this and I am hitting hard. I have goal posts and timelines in my head, i don't mind sliding them to the left if my body is not ready, sliding them to the left because I haven't been putting in the work is unacceptable.