Streamlined session this morning. Focusing on what needed to get done. Also it is the end of De-Load Week. Finishing up with OH Press
0600 hrs Dips 3 x 10 Black band Facepulls 100 reps OH Press
2 x 10 x bar
1 x 5 x 60
1 x 5 x 70
5 x 5 x 85 Tricep Push/Pull Downs (black band) 210 reps (40, 40, 40, 40, 50) Head Harness (205)
5 x 35 reps x 25 lbs
1 x 30 reps x 25 lbs Standing Single Leg Calf Raises 3 x 15 Db Rows (Drop Set)
1 x 10 x 70lbs, 60lbs, 50lbs
Superset Trap Machine Shrug
1 x 15 x 90lbs
2 x 20 x 45lbs (forwarding leaning hold for 15 - 20 sec on the last rep) Horizontal Shrug
3 x 15 x 65lbs
Bam! All Done. I barely rested the entire session 60 min almost exactly. I am able to post the pic below because i am not a personal trainer and i don't play one on TV. Relaxing and taking it easy tonight. The early morning have caught up to me. going to bed early so i can catch up on some sleep.
So i got up this morning knowing that my schedule had to be perfect for me to maximize my time in the gym. I got up on time and did everything that needed to be done to be ready for the day and my earlier than normal timings. Or so i thought. I got the gym and as i walked to the doors it hit me, i forgot my work boots. DAMN IT! So i quickly turned around because i knew at this early hour i could easily be home and back in under 20 min. So starting under the gun i was moving swift and fast.
Anyone can be throat punched on a Thursday!
0600 hrs Skipping -5 x 30 sec Prowler (20 m there and back)
1 x 40 m x 90
3 x 40 m x 140 Face Pull Sled Drags (there...)
4 x 20 x 90 Backwards Sled Drag (...and back)
4 x 20 x 90 Head Harness (250 reps total)
20 lbs x 65, 60, 65, 60
All of this was done in a semi circuit. I did not care about the order i just simply got it done. I was pressed for time since i was starting 25 min late. No rest other than to suck enough wind so as not to pass out and suppress the urge to vomit.
Banded Triceps (205 reps total)
70, 60, 40, 35
The Tricep work i started after the Dragging was finished and i simply rested long enough for the pain to subside so i could do another set. I used the orange and red Elite FTS bands (avg and light i think).
Managing Angry Moments (BARELY):
So while i was pushing the Prowler some jerk off decided he wanted to foam roll at the opposite 20 m line which would have been fine if had not set up DIRECTLY ACROSS from the Prowler. He saw me pushing yet thought it was OK to set up there. Fracking Uni-kids in the facility i use are semi-brain dead. I did actually yell at him to move. he ignored me. So i yelled out "fair enough i will run you over" as i picked up speed with the Prowler. He still pretended to not hear me. I pushed slightly to the right of him and when i turned the Prowler at the 20 m line i swung the Prowler around so that the plates loaded were a mere 3" from his head. At this point he saw me but said nothing. It is Throat punch Thursday after all, his neck was 15 inches or less and on this morning i was more than willing to offer physical violence.
Yes a very dick move on my part but dealing with some of these young cocky assholes all the time i am going to snap once in a while. By the time i got to the other 20 m line he had moved off to do some other lame shit he read in a magazine. He did make a point of not making eye contact with me the rest of the time i was in there.
I was more completely choked and pissed off because in a massive field house he picked a spot directly in my way after he had already seen what i was doing there and then refused to move.
1300 hrs
Flutter Kicks with Board 2 Lengths (1 Lap) Front Crawl 5 min x 30 sec per Length x 1 min rest Front Crawl 10 min x 50-55 sec Lap x 1 min rest Deep Water Running 10 min Single Leg Jumps 30 Jump Squats 30
Front Crawl i pushed the pace again. Doing full laps today really sucked but again my recovery time of 1 min for roughly 50 sec of swimming was spot on. Although i cut the flutter board work short after 1 lap because my legs felt marble. The Prowler (Tues), followed by Deadlift (wed), Prowler (Thurs am) i guess caught up to me. But after Five minutes of front crawl i found my pace and picked up speed. I cut the running out instead opting to run in the deep end longer. I hopefully worked some lactic acid out of my legs. Jumps are coming along for sure, i am getting cocky. I was considering jumping the lane dividers. Almost. maybe another week or two.
Up early again this morning. Work is early mornings all week so I hoping the lack of sleep doesn't catch up to me. I haven't mentioned it but the gym has been like an actual circus this week with some of the things i have seen people doing as "exercises". This session also seemed to have a real thermogenic effect. I could not stop sweating until about 9 am. Although after this i went to work, stood in a steaming hot room for 30 min, then moved a bar fridge by myself, and then moved 12 cases of printer paper. But i spent almost the whole day trying to get Hydrated. 0545 hrs Warm Up (Before and During the first 3-4 sets of Deadlift): GHR 3 x 10 Banded Sidestep 3 x 10 Monster Walk 3 x 10 Red Band Pull-A-parts 3 x 10
So Close!
Deadlift
1 x 5 x 95
2 x 5 x 135
1 x 5 x 185
2 x 5 x 205
1 x 5 x 225
1 x 5 x 250
1 x 5 x 275
1 x 5 x 300
1 x 5 x 225
Deadlifts felt very solid again today. Definitely felt stronger through the Knee than last week. The 5 x 300 was very smooth and strong. My Technique was not perfect but close. 315 (3 man hole covers) is the goal for next week. Very happy with this. The grip is coming along also. I am not slipping but around 250 lbs i have to switch to an alternating grip. The volume and time will help.
Head Harness20 lbs -245 reps Total
-done from beginning to end of the session (30, 30, 40, 30, 35, 45, 35) Red Band Tricep PullDowns210 reps Total
-Started these during the Front Squats (80, 80, 50)
Front Squats
1 x 10 x Bar
1 x 10 x 95
3 x 10 x 115
This was a solid weight today. After all the Deadlifting there was not a lot of energy left in my legs. All sets Ass to grass but very solid. I find it Ironic that my front squat is coming along better than my normal Squat. No Run training today. My Achilles /Calves needed a small break. Skipping, Running, Sled Drags, and Prowler tomorrow in a tornado session.
Watched Henry Rollins Dvd last night. his show from 2005 in Australia. he talked a lot on how he hated complacency in this world and how he woke every morning, screamed, and Intently gave the Middle Finger to the mere thought of not living his life to his fullest each and every day. So many people have disability or handicaps in some way. if you are healthy and able bodied. Celebrate it every fucking day. So much in life is gone before we decide to appreciate it. When i am old and crippled i will not lay around with regret i will take solace and happiness knowing i earned every ache and pain i have.
Brilliant Video. Makes me want to go back to the gym and train.
So this morning was designed to be as a mostly active recovery session. Making sure to focus on some Heart bursting as well as continuing to strengthen the leg. 2 sessions again today as i also had some pool time also.
I officially got my date to see the surgeon for the final time. 26 June 2013. That will not be the end of the recovery but on that day he will give me his okay for me to ramp things back up. So there will be high 5's and Chocolate cake. But until then work and effort has to be done.
0545 hrs Skipping 4 min @ 20 Sec On /10 Sec Off GHR 3 x 10 Prowler
2 x 20 m x 90 lbs
2 x 20 m x 180 lbs
2 x 20 m x 270 lbs
*6 x 20 m x 90 lbs Sled Drag Face Pulls (*these were mixed in w/ the last 6 x 20 m Prowler)
1 x 40 m x 45 lbs
1 x 40 m x 70 lbs
Head Harness
10 x 25 x 20 lbs (done throughout the whole session) (200 reps for the day) Sled Drag Face Pulls Super setted w/backward drag (handles held to shoulders)
2 x 20 m x 90 lbs
1 x 20 m x 135 lbs Black Band Pull downs /Press Downs 4 x 50 reps (200 reps for the day)
The Prowler work i kept the rest to an absolute zero i only stopped just long enough to catch my breath or change the weight. The 270 i will not say i was running with but I did get it moving a decent speed and almost all the pushing was done from the high handles. Which in and of itself is a strength indicator as i am finding less and less that i have to use the posts.
The backwards dragging of the sled is now going to become a staple. It made my knee feel great. It really felt like i was able to tighten the muscles around my knee in a good way. This i think will lead to a carry over in my running. Holding the handles high is also to practice for an upcoming PT test i will have when i am medically cleared. I could pass the test right now but i have to wait until i get that final clearance. by then i plan on dominating that test.
The skipping continues to improve and i think from the increase control i am going to get a carry over to my running. The Head harness did not suck but i could definitely feel the sets of 50 reps from yesterday.
1300 hrs Flutter kicks with Board 4 min Front Crawl 20 min (1 Length (20-35 Sec) followed by 25-40 sec rest) Deep Water Running w/ Water Db's 5 min Shallow end Running 10 min Jump Squats 10 min (Single leg Jumps, Single Leg Alt, Single Two Leg jump Squats, Triple Two Leg Jump Squats)
I really pushed the Front Crawl today. Swim the length, relax 30 sec or so then swim back. The last 4 min i was consistently swimming the length of the pool in 20 sec easily. Even my normally sporadic breathing settled in. The Pool is 25 m, so it is not crazy impressive but i am happy where my swimming has returned to. This was a solid pool session. I was sucking wind through the last half of the front crawl and i was sweating during the deep water running. One to build on for sure. Going to add a third Swim time this Saturday. Tomorrow is Deadlifts.
A little Social D to start things today. Today was a new day and early mornings are always good to me. Morning Session 0540hrs Skipping 4 min - 20 sec On /Off GHR 3 x 10 Rev Hyper 3 x 15 Red Band Pull-A-parts 3 x 30
One of the Coaches i will meet next month, also an ACL Reconstruction Graduate
Bench
3 x 5 x Bar
2 x 5 x 95
1 x 5 x 115
1 x 5 x 135
Head Harness 4 x 50 x 20 lbs Close Grip Bench 5 x 10 x 145 lbs
Mach Row
1 x 8 x 155
1 x 8 x 180
1 x 8 x 210 Barbell Row 3 x 15 x 145 Rear Delt Destruction 1 x 60 /30 /15 x 40lbs /25lbs /10lbs
Tricep Pressdowns (Orange /Black /Red /Mini-Orange) 210 reps total
I found my energy and my body had natural groove and drive today. My triceps and Neck got a super pump today also. 200 reps of each daily from now until i hit the LTTS in May. GHR daily also. Hanging & Banging! I finished up with some thorough Rumble rolling of my calves, glutes, quads, and hamstrings. But i was not finished.
EVENING SESSION 1820hrs
Skipping 5 min 10 sec On /Off Sprints 12 x 100 meters Hip Extension 1 x 20 Glute Bridge 1 x 15
I finished up with some more stretching. The Runs were 100 m sprint followed by 120 m of walking. The added rest time seem to help the patellar bursa which is still mildly irritated but getting better. This works out to a farther distance than doing the 1 min on /off stuff. Which i will still keep doing but this seems like another tool to add to the box. This was good, made me sweat, breathe hard a little but was almost like a recovery session. Tomorrow is more Prowler work and Pool time.
Capt Kirk, Just a little intense. and HE's Gonna HOLD IT!
Ok even with awesomeness like that, Squat day today went like complete junk. Nothing felt right and i did not want to pull the leg sleeves on just to simply Squat. Trying to get the tissue used to doing the work especially at the lighter weights without aids. It will come, today was just an off day. Knees felt like they wanted to buckle, things felt stiff, etc, etc.
Warm Ups: Monster Walks /Side Step /leg swings (front to back) /TKE's Squats
5 x 10 x bar
2 x 5 x 135
So with that feeling so crappy i decided to just do some seated Calf raises to at least get something out of the day. Pyramided up to 85 lbs and then back down. Even this felt a little "off". Seated Calf Raise
1 x 20 x 45
1 x 20 x 55
1 x 20 x 65
1 x 17 x 75
1 x 15 x 85
1 x 15 x 75
1 x 20 x 65
1 x 20 x 55
This did not sit well with me all day, especially after yesterday's grotesque-aerie so i decided to salvage the day with a little prowler action after going to see EVIL DEAD this afternoon (very grotesque, only jumped twice).
Skipping 4 min 20 sec On /Off (improvement!) GHR 6,10 PROWLER
2 x 100 meters x 95 lbs (This felt like a ton of weight and i knew there would be no productive sprinting with this today so i dropped the weight down.)
8 x 60 - 80 meters x 50 lbs
Rest was 2 min plus whatever was left of the minute i had started at. My legs felt like Jell-O, my lungs burned. I am going to feel like i fought a tiger tomorrow. But i felt good to re-claim at least part of my day with training. Definitely a solid pump-itude in my Quads. The little things to salvage an otherwise bad trg weekend.
Ok so where have I been? I left after work last Thursday to visit my parents for the Easter weekend. There was not a lot of time to get to the gym and we were focused on a bunch of other things. I did do a lot of stretching, Foam Rolling, and Glute activation. I also am still pushing the ROM in a kneeling position and trying to massage /release the knot in right calf. When that is gone i will be able to kneel fully. I did train this week starting on Tuesday.
02 April 2013 Warm Up: Rev Hyper /Back Ext /Rainbows /Red Band Pull-a-part (thumbs up) Skipping 2 min
Bench
3 x 5 x Bar
1 x 5 x 95
1 x 5 x 115
1 x 3 x 135
1 x 5 x 170
1 x 3 x 195
1 x 5 x 215
3 x 10 x 145 (Close Grip)
Everything moved solid and fast. After driving home the day before hips and low back were extremely tight first thing in the morning. Machine Rows
1 x 10 x 120
1 x 10 x 140
1 x 10 x 165 Barbell rows
3 x 15 x 135
Assistance: TKE /Face Pulls /Dips /Rev Hyper /GHR
The Barbell Rows i am using to help build the leg indirectly. Also i have to really focus on my hip /low back to keep them tight and in position. Something else i having to re-establish. There is a theme building here i will elaborate on.
03 April 2013 Warm Up: GHR /Back Ext /Monster Walks /Banded Side Step /Rainbows /Thumbs up Band Pull-a-parts Skipping 3 min 15 sec On /Off
Deadlift
2 x 5 x 135
2 x 5 x 185
1 x 5 x 205
1 x 5 x 225
1 x 5 x 245
1 x 5 x 275
Front Squat
1 x 10 x bar
1 x 5 x 95
1 x 10 x 95
1 x 10 x 135 (knees wrapped)
1 x 10 x 135 (no wraps
Very happy with this. Still not as strong through the VMO as i would like but it is coming. Used Double Over hand grip until the 245 lbs. My Grip is something else that is feeling better. I made sure to hold the 245 for 5 sec on the last rep and i held the 275 lbs on the last rep for 10 sec before putting it down. The bar is not slipping but the grip is not vice-like mostly because of the time off. The Deadlift is coming along fast i think in a big part due to the fact i did this right up until surgery. The front squat feels solid on the quads, the wraps was an experiment and practice. The plan is to really up the volume on the Front Squats on this day. Deadlifts will begin to fall on Thursdays i think. Still laying out the weekly template.
04 April 2103 Skipping 3 min 10 sec On /Off Run - Walk 1 min x 2 Warm-Up: Hanging leg raise /Rev Hyper /Red Band Pull-a-parts OH Press
2 x 5 x Bar
1 x 5 x 60
1 x 5 x 70
1 x 3 x 95
1 x 5 x 110
1 x 3 x 120
1 x 6 x 135
3 x 8 x 95
05 April 2013 Warm Up: Rev Hyper /Banded Side Step /Monster Walk /TKE /GHR /Dips Squat
3 x 10 x Bar
1 x 5 x Bar
2 x 5 x 135
1 x 5 x 185
1 x 4 x 205
1 x 5 x 205
1 x 5 x 225
Rebuilding the Squat is going to take a few weeks. Trying to figure out how to stay tight without over pressuring is a new problem for me. The first set with 205 my spotter had to catch me, i almost blacked out. I put my belt on after that and it was like an instant cue on how to pressurize. It is also strange for the Knee. No pain but i am also missing nerve ending so my brain is not used to this being the new "normal" for me. Also have to still focus heavily on staying even, my left groin seems to be over working. So it will be slow and steady with the weight so as not to create a new problem. But stretching and foam rolling will solve it i am sure. The stiffness doesn't settle in until later in the day.
06 April 2013 Warm Up: TRX Face Pull /Band Pull-a-parts Pull ups 10, 16, 10, 10 Push Ups 4 x 20 Bosu Spinal flexion 4 x 25 Head Harness 20 lbs - 15, 20, 20, 20
Everything felt slow and sluggish. Especially the Pull Ups, in a word Grotesque. So i shut it down after 30 min and stretched for 30 min. Felt better after that. I will schedule a full Scale Pull Up assault later this week. I really want to get these back on track. The goal is to smash 20 reps by my Birthday in May this year.
Notes and thoughts:
So that is everything up until this morning. I did do pool sessions this past Tuesday and Thursday afternoon. The Explosiveness on my jump squats is becoming awesome, now to transfer that power onto to dry land. My Conditioning when i swim is coming along nicely. The pieces are still coming together.
Speaking of pieces when i sat down last week to re-write my template it was almost overwhelming I am allowed to do everything i used to do. Except i realized i am not healthy yet. So i was trying to schedule my old program with the stuff i still have to do now (jumps, glute activation, Quad strength, ROM, etc) so i had a page full of stuff i wanted to work in. Unfortunately i only have one energy source and trying to do super high volume twice or three times a day was way to much. So i came up with a different approach. DO LESS.
I will still Squat /Bench /Deadlift /OH Press /Pull Ups every week. The difference is until i am 100% i will do little to no Big assistance exercises (straight leg Deadlifts, good mornings, leg press, weighted glute bridges, etc) Instead i will do TKE's, Seated Calf, Standing Calf, single leg work(lunges or step ups) Skipping, and GHR. Lots of GHR. I think simply high volume on the Squats and Deadlifts will make a difference for now anyhow rebuilding my lifts. I will continue working on the running daily in some form or fashion.
Speaking of the running, i am still only hitting 2-4 Runs a session, but i am getting faster every time out. The leg still fatigues which leads to the patellar knee pain. This is also lessened since i raised the volume on the glute work. I do more glute work than a Brazilian Butt Lift Trainer. It is helping. Now that my street is clear of Snow and crud i will start running outside. There is a nice 1 mile Loop in my neighbourhood. I will work on completing that. Being able to run straight only i think will help.
.jpg)
