2 Sept
0930 hrs
Yoga - Hot Yin & Yang Class
I was dripping sweat midway through this class. Not so much challenging as the movement just induced sweat. Almost all of my movement now is becoming smooth. A few minor transitions still to figure out, yet compared to when I started in July I am doing outstanding if I do say so myself. The work the physio did on my hamstring /thigh earlier this week I could tell paid off, still a tiny bit of "gluey" muscle in the hip, nothing the Lax ball and foam roller cannot smash on until I see physio again.
3 Sept
Hiking Noon
Akron Lake Trail
11 km (approx 4 hrs)
This was challenging to put it lightly. We still have longer trails ahead of us. Thankfully and quite by accident we started on the harder part of the trail and finished on the easier section. We stopped for 20 min just past the half way mark as well as a few 5 min breaks along the way. My body overall held up. i could tell that my Glute and leg were smoked near the end. I did adjust my climbing technique just a little to put more effort through my right side as my left glute after 9 km was not always up to the task. Thank goodness for my walking stick. Barely any of the trail felt entirely flat and parts of it were a pretty rugged climb up or down, no rope required, the rocks do make you consider your steps and balance though. The canopy overhead kept most of the heat at bay except for a few small sections where we came out along a pond and another on the ridge line above the lake.
04 Sept
1020 hrs
Recovery day from yesterday, trying to balance everything out and get the blood flowing.
Lying Leg Curls
1 x 30 x 50
4 x 10 x 75
Face Pulls 3 x 21 x 37.5 (weird cable machine)
Rev Hyper
1 x 25 x 50 lbs
1 x 20 x 100
1 x 15 x 150
1 x 15 x 100
GHR 5 x 8
Scarecrows 2 x 17 x 5 lbs (super slow tempo and pausing throughout the movement)
TKE's 2 x 23 x EFS Medium Band (Grey)
Battle Rope 10 x 20 Sec on /20 sec off x 50 ft 2 inch Rope
Finished up with a ton of Clam shells, Bird Dogs, Cat-Camels, Boat Pose, Plank, Side Plank, and Monster Walks. I hit the sauna for 20+ min and did some Dead Bugs and McGill sit ups
5 Sept
0920 hrs
TKE's 2 x 23 x EFS Medium Band
Face Pulls 1 x 50 x EFS Monster Mini
Incline Db Press (slight incline)
1 x 15 x 20
1 x 8 x 30
1 x 8 x 40
1 x 8 x 50
1 x 8 x 60
1 x 8 x 70
A reps were fast and explosive today. Everything felt tight, solid, strong and explosive. great feeling. no issues sitting or getting up with the Db either which was awesome.
Db Pullover
3 x 10 x 35
Demonstrated these and ended up doing a few sets because they felt good doing them
Hammer Curls 4 x 8 x 45 lbs
Side Laterals 4 x 8 x 25 lbs
Plate Raise 3 x 20 x 25 lbs
Moved through these three exercises with intent. Just kept cycling through them until all sets were completed. Rest was transition or stopping to scribble in my trg log.
OH Cable Tricep Ext (Rope)
1 x 10 x 120 lbs
3 x 10 x 110 lbs
Rolling Triceps
1 x 5 x 35
2 x 10 x 20 lbs
I always feel stronger going into these and then crash and burn hard.
Head Harness 1 x 35 x 16 kg
I simply wanted to do some head harness today and ran out of time so I did one giant set to failure and called it a day.
Finished Up with a Ton of Monster Walks, as well as Lying Clamshells, and Planks.
6 Sept
0905 hrs
Head Harness 5 x 15 x 20 kg
Lunge 10 x 5 reps
Single Leg DL 10 x 5 reps
Neck Crunch 5 x 15 x 25 lbs
The Lunges and Single Leg DL were done as a superset along with either a set of head harness or neck crunch in between. Left Hip /Glute is still weak. I can feel improvement over last week though so I am headed in the right direction.
Shrugs 5 x 15 x 135 lbs
Rear Delt Laterals 5 x 11 x 15 lbs
A fast superset. Testing out the low back /glute with a bar in my hands. Stable for the most part, glute is not quite strong enough to brace properly on the left just yet. Little steps.
Cable Rotation 2 x 10 x 50 lbs
Pallof Press
1 x 10 x 50
3 x 10 x 60
Single Leg Calf Raise
3 x 15 x Bodyweight
2 x 10 x Bodyweight
One more odd superset. Single leg calf raises seem to challenge the glute almost as much as the single leg deadlifts.
Step Mill
5 min /64.8 Cal /29 Floors /Lvls 12-16
Just a little conditioning work to prep for more trail hiking next week.
07 Sept
1820 hrs
This was a session that was pure garbage. They are going to happen from time to time. I shut things down early so as not to do something stupid. I got a little frustrated because as is human nature I want everyday to go smooth and progress. Today progress was simply realizing my Glute needed a rest. I went in wanting to train and smash the world, instead my body had other designs.
BW Squat 5 x 25
I started out using the EFS light bands as handles for balance. By mid way through the 3rd set I let go of them and simply squatted free. All reps were to parallel if not lower. So that is definite progress. Stiffness through the glute and hip sucked, at times slightly painful, not damaging, simply uncomfortable. I will be ready to squat soon. I finished every set fighting off pain and then semi limping as the muscles were fighting me and trying to stiffen up. The one giant take away thinking about it now, there was no pressure on my lower back or through my sacrum. Just have to keep digging for those pieces of gold in every session even the crappy ones.
This is a movement I will be doing daily now.
KB Swings 2 x 15 x 16 kg
This challenged my glute like it has not been challenged since surgery. The Hip feels stable enough to perform the motion. The issue is that to push the hip through it directly challenges my glute in a fashion that causes stabbing like pain directly in the glute. So i will keep the volume low and push this daily as well. Not really ready for any other KB movements until I squat a little deeper, i know they will return.
Dead bugs and Foam rolling my hip /Leg to finish up. Overall this session was frustrating because everything seemed to cause some sort of pain. Nothing was easy. Metaphor for life sometimes I guess. I made a point of focusing on how far I have come already, I am still excited for how I still have to go. Just some days I wish i could pick up the pace a little bit.
Sticking to the plan. Everything is going as it will. Everything is improving daily. I just have to keep putting in the work.
08 Aug
1140 hrs
It’s in your moment of decision that your destiny is shaped. Choose well. -Tony Robbins
Lax Ball on Glute, hip, and hip flexors as well as stretching with a few Split squats (BW) to get things feeling loose. My morning Rehab has fallen off of late which is part of the reason I think for last night's craptacular session.
1740 hrs
Motivation was high going into this session. Especially after yesterday's humbling. When you lose a fight and survive you re-group, clean up, re-load and get back at it asap. The earlier session with the Lax Ball paid off a little.
Pull Ups (completed throughout) 10 sets of 6 reps (wide neutral grip)
Reps were quick and strong. Excited to have these get back closer to sets of 10 reps.
Warm Up:
TKE's 2 x 23 x EFS Medium Band
BW Squats 10 ,10 (things are still stiff, movement is starting to be smooth on the first few reps though)
Kb Swings 2 x 10 x 16 kg (less pain than yesterday so progress)
So to explain the Glute pain think of doing an extremely high rep set of arm work. That burning and stabbing from the muscle fatigue and acidosis in the muscle? yeah that is what most reps feel like when I say pain. I have spoken to my Physio about this, she explained it the muscle "waking up" /being turned on while being re-trained to fire correctly.
So far Single leg DL, Split squats, clam shells and Kb swings cause this sensation the most intensely and most often. Everyday it feeling less intense or I can get more reps completed before it starts. So as I keep saying PROGRESS.
OH Press
2 x 10 x Bar
1 x 5 x 95
1 x 5 x 115
1 x 3 x 135
1 x 3 x 145
1 x 1 x 165
OH press felt great. Combat chassis is feeling strong(er), still some work to go until it feels mountain-like solid, definite improvement on a few weeks ago. Even though I felt like there more reps and weight in the tank I decided to call it there. This was an increase of 20 lbs from last time so that is what matters. No need to tempt fate by entering the red zone just yet.
So at this point I jumped into a circuit of:
3 rounds of
Step Mill 5 min x Lvl 14 (67.5 Cal /30 floors)
Pull Ups (these counted toward the 10 sets mentioned above)
OH Press 10 reps x 105 lbs
This was not crippling by any means, I would say I was in the 70% range throughout. Lots of sweat pouring off me. By round 2 i stopped breathing heavy even though I did move quicker between exercises.
Finished up with Side Laterals, Rear Laterals, Banded Pull downs, Banded OH Ext, and Plate raises. This was definitely the session I needed to have after yesterday.
Thanks for reading.
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| Keep Moving Forward, Keep Getting Strong(er) |
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