17 March 2013-Session #1-Strength&Honour

Crossed another line today, two actually. Squats and Prowler Sprints. Both went extremely well. I had some revelations on the way home last night talking to my girl. This process is digging deeper into me than i first thought. I think i will be able to relax quicker post training now a lot faster.

Bike 5 min /Lite Intensity (using this to loosen up the knee joint)

Did This before, during, and after Squatting:
GHR Back Extensions 2 x 10
GHR 5, 6, 7
GHR Rev Hyper 2 x 12
Orange Band Side Step 5, 10, 10
Monster Walks 2 x 10

Chalked up Hoodie means only one thing, SQUATS!

Squats
2 x 10 x Bar
1 x 5 x 95 lbs (added EFS Knee Sleeves)
3 x 5 x 135 lbs

All reps were paused in the hole (bottom). Hit Parallel or just below. I will save the Rock bottom Squatting for when I Front Squat. Worked on staying tight and trying to feel my way through checking for anything that might be a red flag. Everything went smooth. Low back got pumped up pretty good. this will go away in the weeks to come. I did notice some tightness in my Left Hip /Groin nothing bad but probably expected. I will keep working my hip mobility and take the weight up as it goes from week to week.

Run /Walk - 4 x 1 min Run /4 x 1 Min Walk
Face Pulls 2 x 50
Red Band Pull-A-Parts 2 x 30

This Run /Walk session felt A LOT better. Apparently running after Squats still does me good. The Knee was warm and loose. The Bursa started act up at the end of the third lap but did not get any worse during the fourth. I really worked on simply running with my full and proper gait. I refuse to run stunted-ly to simply be able to run further. Full gait or nothing.

Harry Selkow is pushing on the High handles.

Prowler
4 x 80 M x 50 lbs (High Handles)

1 min break after the first two "sprints". A 3 min break before commencing the 4th "sprint". After the Second and third run down i did start to feel the sickness but managed to keep it at bay today. i did try using the posts to push from but the angle is just enough to irritate the bursa, using the high handles i have no irritation.  I put sprint in quotations because although i am running as fast as possible it is not quite full speed. My legs did feel like Jell-O by the end of the fourth "sprint". Finished up with some stretching and rolling on the rumble roller. Back and Eggs and Bullet Proof Coffee for Brunch. Session #2 will be in the Pool.

Keep Moving Forward, Keep Getting  Strong(er)

16 March 2013 Session #2-It's Godzilla!

Session #2
Treadmill 10 min /Max Incl /3.6-4.8
Walk the track for 140 m to stretch the Legs out
Walk /Run x 3 x 1 min
Prowler 1 x 220 m x 90 (high handles /posts)
2 x 20 m x 90 (high handles)
2 x 20 m x 180 (high handles /Posts)
2 x 20 m x 270 (Posts)
2 x 20 m x 360 (Posts) PR Weight
2 x 50 m x No Weight (Ran with the Prowler PAIN FREE)

This last revelation with the Prowler is puzzling, exciting, and terrifying (in a good way). The Prowler Flu is now on the Horizon. Can't run normal? Fine i will push something. This doesn't make complete sense to me but at the same time it does. I of course will have to try it with weight which is almost a guarantee i will projectile vomit at some point. Good Times!

Other Stuff: (done in a semi-non-stop-circus-style)
Jump Squats 3 x 3
TKE's 3 x 20
Tricep Black band Pushdowns 3 x 15
Black band Face Pulls 3 x 15
Head Harness 4 x 15-20 x 35 lbs
GHR 3 x 5

Tomorrow i will instill Sunday as my squat day. As i cannot Squat with weight quite yet i will fashion it around stuff i can do. I will say running tonight felt better. The "screw" was not quite so irritated tonight running and doing TKE's. I might have had a 4th lap but decided against it as i am trying to protect the bursa as well as push my running ability. I really think the Hip heist and Hip Extension are helping my Glutes overall. it feels good to figure these things out piece by piece. Still strange to think mid Dec i could barely walk. Also i have to remember to ask about skipping /Jumping rope this week. I do enjoy it.

Keep Moving Forward, Keep Getting Strong(er)

16 March 2013- Gorilla's in the Mist...

Saturday Mornings mean bringing out the Silver Back!

Black Band Face Pulls 1 x 50
Red Band Pull-a-parts 1 x 30
Pull Ups
1 x 16
1 x 14
8 x 10
Push Ups 10 x 15
Sit ups 10 x 15

The first set was slow and grinding. I was really questioning how today would go after that first set. Once the second set of 14 reps was completed i knew things were going to go well. Last 2 sets were Grinders but still very strong. Situps i will jump to sets of 20 next week and the push ups i will increase one rep a week.

Also did 3 x 15 of the following:
Single Leg Calf raises, Rev Hypers, 45 Back Ext, Seated Calf Raises (45lbs)

Hip Heist 30, 20
Oly Bar Curl 1 x 55 x Bar
Going back in a few hrs to do some Running /Prowler Work /Head Harness /Glute Work.

Keep Moving Forward, Keep Getting Strong(er)

15 March 2013- banging the rust off...

There was no lack of motivation this past week. I took my Mom up north to see her Sister this past week. I did do a little Glute work, ROM and some other activation stuff but not much else. It was a mess outside the whole time with Ice and Snow so just walking around for me was intense. By Wed this week i was pretty sure my Glute was shut off entirely again. I did have my knee taped and the week of rest seems to have greatly helped the Bursa sac in my knee.

I ate and slept for 6 days. I think i managed to have bacon and eggs everyday for breakfast. I stayed at various places never the same relative twice so as not to wear out my welcome and of course to have a decent visit.

I went into the US and was accosted at the border. Probably the stache and the fact none of my id cards seem to look like me and i could not honestly answer when i was in the country last. While questioning me they asked what i was doing and i said visiting my Uncle, they asked what his wife's name was, the reply from the US Border agent "Oh i think i had her in here last week." Which oddly enough is true as she was pulled in last week with my cousin. Ah well, they did find my bayonet for me. Thankfully i had my work id so they let that go. Coming back i had my Uncle with me who just happen to Golf with the CBSA Agent so he pretty much waved us through.

Travelling to and fro was rough but the knee only seemed to stiffen up briefly on the way home. I was considering going to the gym the night i got home but i figured a solid night's sleep and an early session was a better idea. Not a lot of rust but enough after a week of inactivity. One thing i have noticed is the lack of neck work has really allowed my upper back to stiffen up. That will be solved in a few days.

Session #1 0735 hrs
Treadmill Max Incl /10 min /Lvl 3.0-4.6
Red Band Pull-A-parts 30
45 Back Bend 2 x 10
45 Side Bend 2 x 10
Rev Hyper 2 x 10
Rainbows 1 x 20
Low back and hips were super stiff after driving 12.5 hrs the previous day so rather than jack my low back up while trying to arch hard during Bench i thought i would be somewhat proactive.
Dynamic Bench 
3 x 5 x bar
1 x 5 x 95
1 x 3 x 115
1 x 3 x 135
1 x 3 x 145
3 x 3 x 155
1 x 3 x 135
leg drive was on and off and i struggled with my tightness. It all came together near the end.
Horizontal Shrug 3 x 15 x 55
OH Tricep Extensions 3 x 15 x 80, 95, 95
Rear Delt Laterals 3 x 20 x 15
TKE's 2 x 20
Glute Bridge 2 x 10
Seated Calf Raises 2 x 15 x 45
Clamshells 2 x 20

Somewhat annoying /troubling was the TKE's the screw in my leg is suddenly irritated by this exercise. I will continue to work it and do some extra massage. I would not care except that it seemed to hinder the muscle contraction. On the upside i found a tiny muscle knot in my Right Calf which i think was that "weird" sensation 2 weeks ago. If i can't work it out in the next day or so i will ask the Physio therapist for some acupuncture magic on it. Solid session not as bad as other sessions post lay off but still could have been a little better.

Session #2
I really needed to move the leg some more and i needed to Run. I had not tried any running since early last week. The focus for the next month is to smash through and get this running thing sorted out. I probably will hit it daily. When i say daily i will do what i can. If i run 100 m and have to shut it down then so be it.
 Giving it higher priority should get it going. Pool time is something else. I want to find a 3rd and 4th session during the week.
Treadmill 10 min /Max Incl /3.4-4.7
The Treadmill incline walking continually gets better, i wish i could get these results to carry over to my actual running.
Run /Walk  2 x R /W
This was it. The Bursa sack just started to feel irritated during the second run so i shut it down. That Screw issue i mentioned from the TKE's seemed to also be a semi factor.
Prowler 
1 x 220 m x 50
1 x 220 m x 70
Did some other stuff too. Lunges, Hip Extensions, Leg Adductions followed up by a lot of stretching.
 The shitty run kind of took the wind out of my sails. But i felt decent enough after the Prowler work and stretching.

Keep Moving Forward, Keep Getting Strong(er)

08 March 2013-Things have changed, i am strong(er) because of it

Up Early, Very Early. I am taking things to different place in my head. The challenge is on. During recovery from surgery no doubt. I told you to keep your camera's handy before surgery. Now shit is going to get off the hook. I will manage things from day to day and continue to train within my limits of my knee but will power will force a lot farther than anything else ever could. The Pull Ups, the endless TKE's, The Glute Bridging, the ROM post surgery. NOT BEING ABLE TO EVEN MOVE MY LEG FOR SEVERAL DAYS. Some of that stuff is in the past, some of it will continue to be a part of my days probably forever. Things have changed. 29 June was day that i can't change and would not. This is my journey down the road of life. I live for every second of it. I thrive in the challenges. without them life would be boring. I will continue to find motivation externally and internally.

So in other Words...CARPE -FUCKING- DIEM

Dynamic Bench
2 x 5 x bar
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
1 x 3 x 155
1 x 3 x 165
1 x 3 x 155

Neutral Db Bench
1 x 15 x 65
1 x 15 x 70
1 x 10 x 80

Single Arm Machine Rows
3 x 15 x 70 lbs
Black Band Face Pulls 
3 x 30
Black Band Tricep Pressdowns 40, 35, 30, 40, 40, 30
Red Band Pull-a-parts 35, 30, 30
45 Deg Hyper Ext 3 x 10
Rev Hyper 3 x 15
45 Deg Side Bends 2 x 10

Things were decent and solid today. I will claim everyday as if it is my last. Things are picking up speed now. There is a lot i have to finish. ELITE FTS released a partial list today of the coached at their next Learn To Train Seminar, the List is Mind blowing. The Seminar is for the Make a Wish Foundation. it is going to be crazy. Every legend and Amazing Coach in the Strength sports that i truly look up to will be there passing on their knowledge. I am stoked to put it mildly. By the time the seminar rolls around i plan on being able to Squat /Bench /Deadlift that weekend in May. Oh and for added bonus, my Birthday will be that weekend also.

Only a short time ago.

KEEP Moving Forward, KEEP Getting Strong(er)

07 March 2013-The Gauntlet has been accepted

That is the sound of someone's imminent destruction. My Buddy GC was all pumped after trg last night because he pulled a Chuck Vogelpohl and out benched my Monday lift of 185 by 1 rep. Good for you GC i am proud of you! But in the process you either threw down or dropped the gauntlet. i don't care which. Gym lifts don't mean Sh*t and i know you agree with me on this. I am 4 mths post surgery so where i am at now will not be where i am at in another 3-4 mths. You have helped alot in my recent journey of the Iron Bro but right now....

 I am calling you out GC.  

2 June in Toronto or 20 July in Ottawa I will OUT BENCH you. 

So get your head psyched, Pick a meet, let me know, and get yourself registered. I don't care what bodyweight you bench at, there will be no calculators used. Who ever out Benches the other guy gets bragging rights and a Free Bacon Burger from Five Guys (or some other trendy hipster burger place since our city has so many of them). I hope you step up because this journey is going to be awesome.

Prepare to be Dominated GC!

 Ok so now that has been Dealt with on with today's Mash up of Training. Running went crappy, so i shut it down. I will try again tomorrow and the day after that. I will run 6 days straight whatever i am able and then take a day off. But that being said my pool session was off the hook today.

Treadmill Max Incl /8 Min /Lvl 3.0 - 4.6
Run /Walk 1 x R /W ( I shut it down, my knee was NOT feeling it today)

On with the Pull Ups and SilverBack Awesomeness! 

Pull Ups (Aka Moustache Ups)
8 x 13
1 x 12 (I just could not count the 13th rep on this one in good conscience)
Red band Pull-A-Parts 1 x 50
Head Harness 6 x 15 x 35 lbs
TKE's 4 x 20
Clamshells 2 x 20
Hip Heist 3 x 20
Jump Squats 7 x 3 (no triples all singles with a perfect reset after each jump)
Glute Bridge 2 x 10
Trap Machine Shrug
1 x 20 x 45
5 x 15 x 90

Kirk Karwoski Shrug 

1 x 30 x Bar

4 x 20 x 135

Super Set
Neck Crunch 4 x 25 x 20
Seated Calf Raises 3 x 20 x 45
Super Set
Black Band Face Pull 1 x 50, 2 x 40
Horizontal Shrug 3 x 15 x 45

That was the morning Session. My neck is Pumped and jacked and it is 6 pm. Lol. This was a solid uplifting session. 1 rep short on the Pull Ups but even that set was strong until the last few reps. They just more solid and epic every week. I haven't dropped bodyweight yet. Then shit will take off again.

Pool Rehab Session #2

The only thought in my head going into this session was making up for not having a solid run this morning. Complete the day by rounding things out like i know i could and i had to. So that is exactly what i did. 

Flutter kicks w/ Flutter Board 5 min

Front Crawl 12 min

Deep End Running w/ Water Db 6 min

Shallow End Running 15 min

Jump Squats 10 min

The Shallow end running felt very solid today. I made sure to work the middle of the pool where it is a lot more high knees /elbows with a fast foot and knee action. It gets the quads burning and allows me to re-train the fast explosive foot contact with a hard surface. I ran in the shallow end until my feet started to cramp from gripping so much and then i went back to the Middle of the pool again. The Jump Squats were awesome today. I called it at 24 jumps, mostly triples and i also tried a few single jumps with a landing. As well as jumping lunges; which oddly don't irritate the knee in the pool. So solid work and pushing the limits with some experimentation today. A very solid day all-in-all.

Keep Moving Forward, Keep Getting Strong(er)

06 March 2013-I want your psycho

Got to the Gym this morning and discovered that the field house was closed. Which meant in 1 hr the weight room and Cardio room was going to be overflowing with people like a horde of Zombies. So my plan was simple, get only the bare minimum completed today.

As i was leaving an hr later it really did look like this coming at me. Lol!

Red band Pull-A-parts 1 x 50

Standing OH Press
2 x 10 x bar
1 x 5 x 55
1 x 5 x 70
1 x 3 x 80
1 x 3 x 95
1 x 3 x 110
1 x 9 x 125
3 x 10 x 70

Black Band Face Pulls 1 x 50

The Goal as stated last week is to work the weight up on this slowly. First so my leg can adjust to supporting the weight load and i can work my technique in solidly. Secondly so I can work the weight up and build myself back up in weight without beating the crap out of my shoulders in the short term. I still have several months before i will be back to a 50 /50 split between upper and lower training.

Superset
Clamshells 3 x 20
Seated Calf Raises 3 x 20-25 x 45

Superset
Standing Leg Curl 
1 x 20 x 20
1 x 15 x 40
1 x 12 x 50
Single Leg Glute bridge 3 x 10

Vasily was a man who knew OH pressing in the Extreme!

Bam! Done that is all she wrote. No fiddle tom foolery today. The weight felt light and very smooth. Still having to concentrate to keep my upper back tight and "organized" for the lack of a better word. Once my leg is ready i know the heavier weights will come. This is all super strict and i am working on the hip pop to get the bar moving as the weight gets heavier. 200lbs OH Press by Christmas 2013. Staying with the seated Calf raises for now as they seem to be working out a weird "weak spot" on the lateral side of my calf just at the insertion below the knee. A few more days and then i will work single leg standing calf raises back in.

SilverBack delivering Throat Punching? Death ensues!

Tomorrow is going to be interesting, combining Throat Punch Thursday with SilverBack Trg then finishing up the afternoon with Killer whale Awesomeness. Good thing i ate like it was my last meal every meal today. Lol. 

Keep Moving Forward, Keep Getting Strong(er)