Random Notes:
I am going to open up with 4 definitions that i use commonly everyday. I will not take credit for this, i got the idea from Elitefts a few yrs ago.
Training - This is regular, periodized, measurable Exercise. There is a set goal or goals. Continued marker posts to measure progress. Consistency is also key.
Working out -Mindless exercising with no long term plan or goal. Consistency is lacking.
Cardio - Mindless cardiovascular exercise. Again no plan. There is benefit to the heart and lungs. No benefit to body composition or manipulation of hormone production withint the body.
Conditioning - Exercise typically that is used to stress the cardio pulmonary system. It is also used to temper and prepare the muscles and joints for higher stress activities. It also has marker posts and goals so progressed can be measured. Consistency is also key to the progress. It is not limited to just chronic movement like sprints or Airdyne bike, athletes will also use high intensity training to prepare for competition in small measured circumstances.
Training and ability since last time i wrote has progressed.
I went from Monolith to a simple 5/3/1 program.
Squats and Deadlifts I have kept low volume.
Squats seem to stress my low back and irritate my glute the most. There is progress every session.
A huge bright spot is that my Bench is more solid than ever. I am now able to tuck my feet under making me more stable and effecting better leg drive.
OH Pressing is also progressing every session out. My low back and core are no longer the weak spot which has me excited.
I am keeping Pull Up volume high on Mondays. Bodyweight only. Multiple sets and the reps are creeping up weekly. I am playing this a little week by week. I simply plan on exceeding the reps every second week.
Smashing my hip with the Lax Ball daily has been a big help. My hip flexor still feels quite "gummy". Hell some days it feels like a steel cable.
Since mid Dec i have been doing simple cardio. Nothing too strenuous, i am merely trying to increase my General Physical Preparation (GPP). It started with simply 20-30 min walking on the treadmill. Increased to 45-50 min. Now it has progressed to 10-20 min elliptical, followed by 10-20 min treadmill, and finishing up with 10-20 min Stationary bike. I turn the heat on in the small Apt gym and wear full sweats. Short term there is some fat loss. Long term it prepares my body for more activity.
I have gotten in the pool a few times but nothing of any consistency.
-Back Extensions during every training session still seem to be helping.
-doing some light "Cardio" in the apt gym a few days a week, just treadmill walking and bike in full sweats with the heat on.
-came up with the following concoction for after the "Cardio sessions": Boil water in a mug mix honey, turmeric, cayenne, lemon juice and salt. Add boiling water, stir well and then dump into shaker bottle of ice. I make it and Refrigerate before the cardio. I have eliminate everything except coffee, water and my BCAA's (during trg) so this is a nice change of pace to drink.
- I started getting back on the mats last week. So Brazilian Jiu Jitsu is back into my life. I am only doing technique for now. I will give my body a few weeks to adjust to the new movement patterns and also allow me to figure out what i can and cannot do with my current ROM.
-Finished another 3 week cycle of 5/3/1. Overall I am feeling a little beat up so I am backing off for the week, de-loading. Also my low back re-adjusted while deadlifting so
-Spent an evening hitting the heavy bag to see what I can do in regards to my Muay Thai skills. My hands are decent. Kicking ROM is well below the waist. Elbows are solid. Knees are not a thing. Everything will come back to full potential in time. I will have to be patient though because the Hip does not quite have the endurance quite yet. I was really sore and beat up the day after.
-I finally got an appointment with a new physiotherapist next week.
-In the meantime I am going to see the Shaman my RMT this Wednesday. I am excited to see what he comes up with during his assessment.
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