19 April 2013-One foot in front of the other to keep moving...

Tired this morning but fought through it and got to the gym. Found the inner anger and channeled it for a solid Standing OH Press session. building the Upper back and shoulders with some good ole barbell work. But first i had to hit the Rev Hypers because Deadlifting tightened everything up. The hip rotating from swimming yesterday helped but still a little residual stiffness to be worked out this morning while warming up.

My Trg /recovery log, now for learning about Science stuff!

0550 hrs

Warm Up:

Red band Pull-A-parts 3 x 20

Black Band Face Pulls 3 x 30

Rev Hyper 3 x 20 

Head Harness (done through out the session -205 reps)

25 lbs x 45, 30, 30, 30, 35, 35

OH Press

2 x 10 x Bar

1 x 5 x 60

1 x 5 x 75

2 x 3 x 95

1 x 5 x 110

1 x 10 x 125

1 x 15 x bar

Seated Calf Raises 3 x 15 x 75

Banded Incline Push Ups (Red Band - 205 reps) 

15, 15, 20, 20, 20, 25, 20, 20, 20, 15, 15

I switched up my banded Tricep work today by simply doing banded push ups on a Oly bar in the rack. It was to just alter the stimulus a little bit. I have also found in the past doing these after my OH Press actually helped increase my OH Press. So this was it for the morning session. I had another time slot for trg offered by work so i decided to make good use of it. 

"Make sure to Pee Clear by Noon everyday" -H. Selkow

1300 hrs

So back in the gym right after lunch. I was feeling sleeping going into this session but once i got started i was pretty fired up. This was an extra session. So what do you do during extra sessions? You FREAKING DO NECK WORK!

GHR 3 x 10
Horizontal Rows 5 x 15 x 70
Side bends 3 x 10
Trap Machine Shrugs 
2 x 20 x 45 lbs + Orange mini bands doubled
3 x 20 x 75 lbs + Orange mini bands doubled

The Bands? Just to change things up for today. No super secret reason, just to add a little more weight at the very top. From here i moved into the field house for some recovery work /more neck work /rehab the knee.

Sled Drags (Supersetted 20 m there and 20 m back)
Face Pulls /Back Wards Walking drag (hands high at face, arms in flexion) 
1 x 20 m x 80
1 x 20 m x 105 lbs
4 x 20 m x  113 lbs (i switched plates with guys that were Deadlifting)

So what it is totally clear. What i did for Face Pulls i did on the way back with the backwards walking drag. The Face Pulls i tried to keep as explosive as possible. i stretched all this out to just over an hour. Chatted with some dudes that were Deadlifting a LOT more than most of the young university guys in my gym. Then i found out after they are two of the douchers who routinely leave all their shit loaded and go home. Ah well they seemed decent enough, i will just have to teach them the error of their messy ways in the gym.

Keep Moving Forward, Keep Getting Strong(er)

18 April 2013-I ain't done yeah...

When you don't know what to do, figure out what you can do. 

Ok so another Zero Dark Stupid timing for work and no time to get early morning training in. no complaining here, simple glad my scheduled trg sessions work around this scenario to a certain extent. So today after a supremely awesome rebuilding session of my Deadlift i got a semi-forced recovery /active rest scenario. Only Pool Time today. So despite being up early and doing several things well before 1 pm i got in a full intensity swim session. No backing off off with this session. I have 1 month until the LTTS 6 in London, Ohio. The charity event for the MAW. When i show up into a room full of elite lifters and coaches i am bringing everything i have that day. So every session from now until then means A lot. Fuck, every session every day means A lot to me because i am recovering from an injury 7 mths ago i had no idea how things were going to turn out. I am getting fired up again. That has happened A lot this week, mostly because i missed two conditioning sessions. more on that in a minute. 

1300 hrs

Flutter Kick w/Fins No Arms 5 min

Front Crawl (Free Style) 15 min

Deep End Water Running w/ Water Db's 5 min

Shallow End Running 10 min

Single Leg Jumps on one leg 50 reps (L& R)

Single leg jumps Alternating 30 reps (L&R)

Jump Squats (singles) 15 reps (12 x 1)

Jump Squats (triples) 12 reps total (4 x 3)
This in no way reflects the level of intensity and how hard i pushed today. Everything made me see stars, and make me think i was going to pass out, drown or vomit all at the same time in the pool, for the first 35 min. i kept the rest to 35-40 sec as i was swimming lengths of the pool closer to 20 sec today if not less. 

So yeah i noticed the past few days my adjustment in Nutrition has paid off. Despite my sleep being less than normal i am having no mid afternoon crashes. I feel like i have every thing dialed in. 

20 Inch Gosh Darn neck on this coach! Insane!

Thank you for your Help Harry Selkow!

After yesterday mornings deadlift session something else clicked in my head /subconscious that i will have to keep tabs on. My fearless intensity returned. i caught myself nearly calling people out simply because they were being ignorant which triggered my Hulk Smash Button. Good to see i am recovering and i am getting the remained of my intense Swagger back but i also need to keep tabs on that a little at work so i don't get into trouble, trouble. But i will take it as another marker post of my confidence returning. i said it months ago. i would be calling people out and fucking shit up. 

Keep Moving Fucking FORWARD! Press the ADVANCE! KEEP GETTING  STRONG(er)!

17 April 2013-Facing down trepidation....

I know what I had written in my book for training today. But that never means anything until the lifting starts. Worked up to something i have not truly touched since Nov of last year. The day before Surgery in fact. Butterflies and trepidation be damned i walked away feeling satisfied and strong (for 1.35 min anyhow, i can't stay satisfied ). The process continues in rebuilding my Deadlift.

Warm Ups:
Skipping 3 min 10 sec On /10 Sec Off
Rainbows 2 x 10
GHR 3 x 10
Monster Walk 2 x 10
Side Step 2 x 10
TKE's 2 x 20

Done before during and After Deadlifts:
Head Harness (210 reps)
6 x 35 x 25 lbs

Post Surgery Awesomeness!

Deadlifts
2 x 5 x 135
1 x 5 x 185
1 x 5 x 205
1 x 5 x 225
1 x 5 x 250
1 x 5 x 275
1 x 5 x 315
1 x 5 x 340

The 340 lbs x 5 i am very happy with. Only 100 lbs to go to match my PR. The 340 lbs felt good in my hands. Not too heavy. The Knee was extremely stable and is coming along nicely. Especially compared with  3 weeks ago where i had to consciously keep it engaged. I was originally considering doing some drop sets with 225 lbs for extra volume but as i looked at the number of reps i was completing did not think it was required. Also i was pretty burned after the last set. So going into Front Squats i was going to focus more on holding technique and less on push lots of weight.

Front Squat
1 x 10 x bar
3 x 10 x 95 lbs
Banded Triceps (250 reps)
2 x Back Band 50 reps super set w/Orange Mini Bands 75 reps

That was it for today. Glad i backed off yesterday. I did feel i caught up on my sleep a little bit. But with i more super early morning tomorrow it might be tough.

Keep Moving Forward, Keep Getting Strong(er)

16 April 2013-Active Rest day...

Only a Pool Session today. I had to be up at 3 am to be into work so an early morning session was not in the cards. As well my hamstring and quads need a slight de-load for the day.

Pool
Flutter Kicks w/ Fins 10 min
Front Crawl (25 sec lap /35 sec rest) 10 min
Deep End Running w/ Water Db 5 min
Shallow end Running 10 min
Single Leg Jumps 5 min (approx 50 reps per leg)
Jump onto Alternating Leg  5 min (approx 50 reps)

Legs felt good and loose afterwards. The fins added a new element which has changed things just a little make them fresh.

Keep Moving Forward, Keep Getting Strong(er)

15 April 2013 -The Reason...

This is just a small vid on why the best do what they do. I am no less motivated most days, and on the days i am not motivated i find a way to fire myself up and do what needs to be done. Why i do what i do is for a variety of reasons. Not being average is one of them. A little narcissistic i know but really every day is a gift.

So why not do something with the health and function i have?
 My job is a big motivator. I have been both a fat slob out of shape which i NEVER want to repeat. I have also been as fit as i could possibly be (at the time). But i know there is more i can do to beat level of strength, that level of conditioning and overall awesomeness. I still have time, everyday.
It does drive me to anger some days i am injured but i keep it focused or at least channel it into something productive. I have a desire to see what i am truly made of. i have been there, I know where the line is, but for reason i am not content and i do want to go back. Back to the line physically where you aren't sure you are good enough, strong enough, or have trained enough. Some how i kept moving forward. Just like what i did from the day i was injured July 2012. Kept moving forward.

Today was one of those days i woke up fired up and ready to go.

Warm Ups:
Skipping 2 min 20 sec On /10 sec Off
GHR 3 x 10
Rev Hyper 3 x 15
Side Bends 3 x 10
Band Pull-A-parts 3 x 20

Done Before, During, and After Bench:
Head Harness (205 reps)
4 x 40 x 25 lbs
1 x 45 x 25 lbs

Bench
2 x 5 x Bar
1 x 5 x 95
1 x 5 x 115
1 x 3 x 135
1 x 5 x 155
1 x 5 x 175
1 x 10 x 195
3 x 10 x 140 (Close Grip for Kung-Fu Tricep Action!)

Very solid session today. I could be a little tighter in my upper back but over all leg drive was decent and everything moved well off the chest. I have noticed i am starting to lift my head when i bench because i am trying to watch the bar. going to have to break that habit right away. That set of ten was fucking intense. I went for rep 11 but could not quite lock it out, so it doesn't count.

Mach Row
1 x 5 x 170
1 x 5 x 195
1 x 5 x 220
Barbell Row  3 x 20 x 115 lbs
Red Band Tricep Pressdown (225 reps)
75, 50, 50, 50

A little over an hr for this. Kept myself moving and occupied rather than sitting around and waiting for the next set. I did want to get some rear Delt work in but i will get it in tomorrow morning with the sled. So tomorrow is going to be like fighting a crocodile. I win or i die or somewhere that intense anyhow. Find your reason to train and live your life.

Keep Moving FORWARD, Keep Getting Strong(er)

14 April 2013-All we want is a head rush...

A little stiff and sore this morning after yesterdays double session training. But nothing a little moving around would not fix. The Achilles felt A lot better but i decided to forego skipping one more day to rest it. but i did do some light Calf raises and GHR. It was irritated so i think it will be fine to skip on tomorrow.

0925 hrs: Warm Up:
Leg Swings Front & Side 1 x 10
Banded Side Step 2 x 10
Monster Walks 2 x 10
Rainbows 2 x 15
Red band Pull-A-parts 3 x 20
Black band Face Pulls 2 x 50

Done Before, During, & After Squats:
GHR 5 x 10

Dave Tate of Elite Fitness Training systems demonstrating how to do Glue ham Raises.

Too Many people don't know this exercise even exists or that the name of this machine is a GHR Machine. 

Squats:
1 x 10 x bar
2 x 15 x bar
1 x 10 x 95
1 x 10 x 115
1 x 10 x 135
1 x 5 x 185
1 x 5 x 205
1 x 5 x 225
1 x 5 x 255
3 x 10 x 145

Getting some decent volume work in. Both Knees felt tight so i took my time warming up. All sets were slow, controlled, with a pause in the hole. The 255 lbs felt heavy but moved smoothly enough. The last three sets with 145 i tried to pop fast out of the whole, speed was decent but will take some time i think until i can make it feel explosive.

Seated Calf raises 3 x 20 x 75 lbs
ADduction 2 x 20 x 115
ABduction 2 x 20 x 205
Orange Band Pressdowns (220 reps)
50, 40, 40, 25, 30, 35

Observation for the Day:
The "cardio room" faces the weight room in my facility. After hours on the hamster wheels you would think people would begin to reason out the obvious. Look around the cardio room everyone is generally puffy, fat and doesn't look like they exercise at all. Look around the weight room and people generally looks leaner, strong, healthy, and fit. Maybe what they are doing is not bringing them closer to their goals. I don't know just a thought.

Also hand in your man card if you decide to wear these.

1650 hrs:
Still had some head Harness to get done for the day and i wanted to do some sled drags to work extra volume for my legs /hips /low back. I definitely did sweat through this whole session but i tried to hold back the pace a little bit. I wanted this to be more of a recovery session. Although the Prowler Sprints i pushed really hard but that was a brief bit of intensity. The head harness work was done in between sets of sled drags.
Head Harness (205 reps)
7 x 25 x 25 lbs
1 x 30 x 25 lbs
Super set:
Backwards Sled Drag (handles held high to the face)
1 x 20 m x 90 lbs
5 x 40 m x 90 lbs
Face Pull Sled Drags
1 x 20 m x 90 lbs
1 x 40 m x 90 lbs
Prowler Sprints (1 min rest between Sprints)
6 x 80 m x 50 lbs
Hip Extension 1 x 20 (L&R)

The Prowler sprints sucked. Mostly because i was able to generate some actual speed today. Other than the first 80 meters (high handles) all other sprints i used the posts to push with. This is also kind of a big deal because it did not irritate my knee to do them this way. So one small step forward. I take every inch. So a solid weekend of lifting. A big turn around from last weekend that's for sure.

Keep Moving Forward, Keep Getting Strong(er)

13 April 2013-Got your head out of the clouds.

Felt good to be back in the groove two Saturdays in a row doing SilverBack work. Being disjointed throughout the month of March on Saturdays creating inconsistencies in my trg schedule. Those inconsistencies led to the stalling out last weekend. I train every day because i enjoy it, but also because i need it. As i said months ago, it is about managing daily intensity and volume.
So as things seemed to go all week this was another round robin "circuit" The point of today is to get the Pull-Up assignment completed. Everything else is filler for the rest periods. But i will break it down into two circuits, first 5 sets of Pull Ups then second 5 Sets. No rest between the two "rounds" just breaking it down so it is easier to see how i get shit done. There was little to no rest all session. Drinks of water and transition from exercise to exercise with out monkeying around.
Checked Body weight this morning. 101.7 Kg /223 Lbs. That is about right. I will tighten things up this week  in regards to simple sugars, watch my food timing closer, and increase my protein intake. Time to bring the weight down for the Bench Meet beginning of July.

0735 hrs Round 1
Pull Ups 16, 16, 10, 10, 10
Push Ups 5 x 20
Bosu Spinal Flexion 5 x 25
Back Extensions 5 x 10
Head Harness 5 x 25 x 20 lbs

Round 2
Pull Ups 10, 10, 10, 10, 9
Head Harness (205 reps)
1 x 25 x 20 lbs
1 x 55 x 20 lbs
Banded Tricep Push downs (205 reps)
30, 25, 25, 30, 30, 30, 35
Side Bends 5 x 10 (L&R)
Rev Hyper 5 x 15

After all the Pull Ups the last thing i did before leaving the weight room:
Oly Bar Curl 1 x 75 reps x Bar

Biceps and Forearms were pumped and fried at the end of the AMRAP set. I have this is the cure for tendinitis in my forearms and elbows from the high volume Pull up work. My Pectoral has tightened up which tells me i need to get a little more rear Delt work in during the week. I have cut back and i can feel the reduction.
My Left Achilles was tight and sore this morning which is why there was no skipping or running. I will roll it out and if it is still sore tomorrow i will tape it up for Squats. So as i mentioned early in the week i wanted some extra pool time.

1700 hrs Pool 

Flutter Kicks w/Flutter Board (no rest) 5 min
Combat Swim (30 sec - 1 min rest between lengths) 20 min
Scissor Kick w/Flutter Board (no rest) 5 min

This felt very good. It seemed to stretch out my tight right pectoral a little. I spent 25 min rotating in and out of the sauna after swimming. When i stepped out i would use the cold shower and then back in for a good contrast recovery session. relaxing tonight.  eating food and going to bed early.

Keep Moving Forward, Keep Getting Strong(er)