07 Dec 2013- The Silverback grows Strong(er)

0912 hrs

90 /90 Hip Capsule stretch /activate 2 x approx 5 min
Pull Ups 10 x 5 reps
Push Ups 6 x 17 reps
Bosu Sit Ups 6 x 27 reps
Head Harness 
1 x 17 x 25
1 x 17 x 35
1 x 17 x 45
1 x 14 x 55
1 x 23 x 45

Oly bar Curl
1 x 137 reps x Bar

The Pull Ups felt great. Mixing in the 90 /90 Hip Capsule work and the Head harness slowed things down a little bit.
But i noticed today that doing Pull ups and then getting down right away to do Push Ups was not making me suck wind. So it is a good sign my body is adapting to the volume well. I will scale back the extra stuff between sets next week to test this theory. As with every week i do the 6 sets of push ups then move into the Bosu sit Ups after Pull Ups until all sets completed.
Why Bosu Sit Ups? They seem to traction my back a little, they allow T spine movement, and i like how my obliques fire harder as well as my abs getting a decent stretch.
The Oly bar curl started out with a little bit of dis-interest ( i really did not want to make myself suffer). I literally popped a switch in my head, berated myself internally (externally and i might be escorted out) and then found a rhythm. The bar pretty much fell out of my hands as i came down from the 137th Rep.The Goal is to break 200 reps and then i add 10lbs to the bar.
The head Harness work today felt fun. The set with 55 lbs matches my PR weight. Although today the weight felt very comfortable and controlled. 14 reps was all i was getting today though.

45 Deg Back Ext /Side Bend 4 x 13
Fat Man Row 4 x 15

This made me sweat and breath. Simply back and forth. I think i did my last set of head harness during the initial sets of this as well. Fat man Rows are still to change movements patterns and to build endurance for later when i am doing sets of 10, 11, 12, or 13 reps. I do like the range of motion of the doing the inverted Row and how my upper back flexes into it.

Db's not so much a problem in my gym. It is the damn barbells no one seems to want to unload.

Tricep Push Downs (EFS Strap)
4 x 9 x 70 lbs
Face Pulls (EFS Strap) 
2 x 13 x 55 lbs
2 x 15 x 55 lbs

The Face Pulls took 2 sets to warm up, the actually felt a little heavy the first two sets. The Tricep Pushdowns is an increase of 2 reps from last week on every set. I simply feel more solid in my lats /upper back which is carrying over to my triceps.

1 Mile Run  7 min 33 sec
KB Swing 1 x 33 x 70 lbs
90 /90 Hip Capsule stretch /activate 1 x approx 5 min
Hip Traction with Gray Band 10 min (various directions and positions)(does that read and sound dirty to you?)

 The 1 Mile run felt a lot slower than the 7.5 min it ended up being. After missing so many conditioning sessions i had to get it done some where. My calf cramped 400 m into it ever so slightly, which made the whole running experience even more enjoyable. The 5 Km "fun Run" earlier this week was also a reminder that although i do not need to be an efficient and dominating runner just yet, i do need to have it in my training schedule a few times a week to keep muscle patterns used to running.
KB swings i use to activate /fatigue my glutes so when i traction my hip the seem to fire harder keeping the stress of the band on my hip flexors where i want it to be.
The 90 /90 Hip Capsule is actually a few positions. I will see if i can get pics of the positions and then explain what it entails. It is definitely working as my ROM is improving and maintaining. Tomorrow is Squats s that will be the true test if i can get it to carry over into a heavy functional movement.

Keep moving Forward, Keep Getting Strong(er)

06 Dec - the Knee study, The Pressing, and The Shaman

The Knee Study
So the Day started with a little bit of a sleep into 0545 hrs. Then bacon and Eggs with lots of Coffee. My appointment at the hospital was for 0830. Everything went extremely well. I have the print outs from today and she showed me the graphs from 1 yr ago. Exciting stuff. I will either get the sheets scanned and put them up or take close ups of the sheets and get them up by the end of the weekend.
But to sum it the numbers go something like this.:
The Test is done on a Biodex machine that measures force out put. It also reacts only to what it is given so it is safe for damaged joints.The test consists of 6 reps of Ext /Contraction.

A Peak of 140 n-m of Extension force going into surgery in my right knee. /Contraction peaked at 130 but quickly dropped off to 100 N-M of force over the 6 reps.

189 n-m of Extension force as of today in my right knee /With a contraction of 150. Things stayed solid throughout with only a slight variance. I actually get strong(er) from start to end. Most people get weaker from rep 1 to 6.

In Comparison with the healthy leg my Left Knee Peaked at 190 n-m last year. Today i hit 249 n-m. Slightly disappointed that i did not get 250.

It was also cool to learn that anomalies on the graph with my right knee will always be there. To a trained eye they speak of the ACL repair.

So as Buddy "Coach X" Morris said to me last May. "They have permanently altered your knee. It may work like it originally did but it will never be the same as it was originally". I now have quantitative proof that there is a difference. That doesn't mean i am going to slow down at all.

The Pressing
1200 hrs to 1225 hrs

OH Press
2 x 10 x bar
1 x 5 x 65
1 x 5 x 80
1 x 5 x 85
1 x 5 x 100
1 x 9 x 110
3 x 9 x 85
2 x 7 x 85
Banded Push Ups 3 x 13 x Black Mini Band
Side Laterals 4 x 11 x 20 lbs
Mtn Dawg Rows 3 x 11 x 45 lbs

A very fast session. Everything felt solid and strong. Got a great shoulder pump. Just what i needed out of a lunch time session. As much as I can while I am at school i will be training at lunch as well as first thing in the morning. The increase in being sedentary all day is wearing on me. I sucked back a Protein shake and half a pound of Bacon back in class.

The Shaman

So going to see my RMT is always fun. This dude is constantly learning. So from the last time i saw him 3 weeks ago until now he went to another training seminar. The last one was Myofascial Capsule Release treatment that he did on my hip and worked extremely well. This time he had a few new tricks he had just learned. This set of techniques work the joint through an active ROM so what you gain you keep to a certain extent.
It worked Extremely well. I gained 15-20% of movement in my hip. I was able to Externally and Internally rotate my hip natural through it's full range of motion. The best part is that I can do this every day at home. It is not a treatment that he will do and will last for a few days and then i have to go back and eventually things reset.
Instead i can do this daily, things will maintain and improve. As things get back to their full range all the time he has further techniques /exercises to show me to push things a little further.
To be able to walk in and be out of discomfort and have a better RM in 10 min is awesome. I am expecting a very solid Squat session this Sunday.

Tomorrow is the Day of the Silverback.

Keep moving Forward, Keep Getting Strong(er)

05 Dec Still working the Deadlift

0545hrs
up good and early this morning. Used today as a conditioning /Volume day for my Deadlift because of my impending test tomorrow for the Knee Study.

Deadlift
2 x 5 x 135
1 x 5 x 165
1 x 5 x 195
1 x 5 x 215
1 x 5 x 245
1 x 11 x 280

First /Last
5 x 5 x 205

Deadlift technique (Mjolnir Tech) felt a lot better by the last few sets. The 11 reps with 280 was fairly easy but i would be wanting to do several high rep sets with that quite yet. I can tell my left glute is not firing quite hard enough as my lock out is slow. But it will come along.

Head Harness 
1 x 15 x 25 lbs
1 x 17 x 35
1 x 17 x 40
1 x 17 x 45
1 x 17 x 40
1 x 17 x 35
GHR 3 x 7 reps
Wipers 3 x 11
Roll Overs 1 x 13

So this was the planned work. Due to other circumstances i had to kill time in the gym. Which is never a bad thing so i did some extra accessory work that was not overly taxing but severed a purpose.
45 Deg Side Bends 
1 x 9 x 10lbs
1 x 9 x 15 lbs
1 x 9 x 20 lbs
Adduction 
1 x 21 x 90 lbs
1 x 21 x 100 lbs
Abduction
2 x 21 x 205
Horizontal Shrug
3 x 13 x 70 lbs

So that is it. That is all. So Knee testing tomorrow. OH Press at Lunch. Then an appointment with the Shaman RMT.
Notes and Randomness:
I thought i was going to have to fight for plates when i first started lifting. A morning PT group came in and started grabbing plates because they were pushing the Prowlers. Well the Prowlers sorted that problem out. The over estimated their ability to fight the Prowler.

Keep Moving Forward, Keep Getting strong(er)

04 Dec - and it continues On...

So nothing got accomplished yesterday. To top it off being at work for about 5 extra hrs seem to beat the snot out of me this morning despite getting to bed an hour earlier than normal. Well, I will be going to bed even earlier tonight. Only a few more days and the holidays will be here. Then i will be able to take it up a notch for nearly a month.

Another minor contributing factor is that i have barely seen the sun the last week or so. There is little to no sunlight where  am working right now. Just one more thing to push through and figure out how to deal with. Vitamin D will be heavy in my supplementation come Jan for sure after the holidays. So today

0620 hrs
Band Pull A Parts 2 x 31 x EFS Red band
External Rotation 2 x 21 x EFS Orange Mini Band

Bench
3 x 5 Bar
1 x 5 x 95
1 x 5 x 100
1 x 5 x 110
1 x 5 x 130
1 x 5 x 145
First /Last
5 x 7 x 115
If it seems like the numbers are strange is because i am following the percentages.(except for the first set, i have no ability to load anything less than quarters a side when Benching.) This intial 5/3/1 session felt very solid. I had control of the weight and was able to press it evenly the entire time. it is definite and positive progress. The numbers are not crazy but one step at a time. No Joker Sets this cycle. I will keep pushing the volume and next 5/3/1 Cycle i will try Joker sets with my Bench.

Superset
Db  Bench /Db Row-Fly on Bench
2 x 40 x 11
2 x 11 x 45

Face Pulls (EFS Strap) 5 x 19 x 55 lbs
Standing Abs 3 x 9 x 85 lbs

I invested a few bucks in this little thing and it has been worth every penny for Standing Abs and Face Pulls. As well as Tricep work from time to time.
Heavy Duty Tear Drop Straps

Notes And Randomness:
When i walked in today a guy was doing high rep Bench with a leg raise in between reps. Sort of impressive yet Dangerous. OK more power to him.

I will make up the Conditioning Session I missed today. Probably Saturday. I was getting a fairly continous routine of Rucking but i broke the cycle last week. I have the final Knee Study test on Friday. Very excited. They are going to give me a copy of my results as well over the past year's worth of testing.

Tomorrow is Deadlift Day. I will take it a little easy due to the test on Friday. This simply means no Jokers sets. but the reps and the work will get done.

Keep Moving Forward, Keep Getting Strong(er)

02 Dec - The little things...

0620 hrs
Missed the ferry so i was delayed a little bit late getting to the gym. But went straight to work. Low back was slightly jacked from Squatting and Good Mornings yesterday but no so bad that i had to change plans.
Sumo Deadlifts
1 x 13 x 40 kg (not including bar)
1 x 11 x 60 Kg
3 x 7 x 70 Kg

All sets fast and smooth. Hard glute contractions. i could feel it in my traps by the end. Mostly because of the Trap work from yesterday.
Other stuff done in no particular order:
Face Pulls 3 x 51 x Red EFS Band
Push Ups 4 x 15
Tricep push Downs 4 x 31 x Red EFS Band
Head Harness
1 x 19 x 25 lbs
4 x 15 x 35 lbs

KB Swing 1 x 23 x 70 lbs KB
Hip traction (w/Grey EFS Band) and stretching 5 min

in and out simply to get the little things completed. i also had to do a 5 Km "Fun Run" at work. My low back was jacked for most of it and the screw in my knee demonstrated a lot of contempt for me but i will live. It is just one of those things now. Tomorrow is a crap shoot. i am taking my gym gear but i have to be into work early. hoping for a slightly long lunch so i can get my Bench work done. i will probably get up Ass Crack early to do some light stuff in the basement before i go in to work as well just in case.

Keep moving Forward, Keep Getting Strong(er)

The last few weeks Catching up in a big way...Squats /Pull ups /Deadlifts

As i have had a few decent and very solid sessions the past 2 weeks i will give the highlights. Life, actually school has been very busy with a very difficult test to open the course the start of the second week. I have been training but i have not had internet time to report. Catch up time now.

19 Nov

Highlight:
Bench 1 x 5 x 165 lbs
Db Bench 1 x 6 x 65
This was a little weak on the left but it was a solid five reps. Used Db bench to continue to work on that imbalance and bring things back in line. I also got some Prowler work in as well as some rear delt work.
And of Course used the Head harness.
23 Nov

Highlight:
Deadlift 1 x 5 x 315
This was fast session. In to Deadlift and then back out again.
23 Nov  0805 hrs
SilverBack Saturday

Pull Ups 10 x 3 reps
Push Ups 6 x 13 reps
Barbell Curls 1 x 125 reps x Bar
Also did some back extensions, Side bends, Bosu Situps and facepulls.

24 Nov

Squats 1 x 5 x 315
My left hip is still coming along. I am getting it unglued little by little. The stiffness is right in the joint capsule. But i have a plan of attack for this and my Shaman RMT has it figured as well. So little by little it is loosening up. Also did some rear delt work, Trap work, and Good Mornings.

25 Nov

Sumo Deadlift 3 x 7 x 205
Bent Over Rows 3 x 13 x 135
Db Floor Press 3 x 11 x 50 lbs
Orange Band OH Ext 2 x 21
This was a quick session to simply get work in on the little things that need attention.

26 Nov

Bench 1 x 5 x 165
Same as last week but a little bit more even and little more solid. Did some Side Delt work, Tricep work and face Pulls.

28 Nov

Deadlift 1 x 5 x 315
This was an even faster session than last week. I made some big jumps because of the time shortage. I did make an attempt at 365 after the successful 315 but my technique and strength was no where to be found. I barely got the bar to break the floor so i shut it down before something stupid happened.

29 Nov

I should give this a try for neck work. 

OH Press 1 x 5 x 125 lbs
2 Drop sets of  3 of the chest, 3 from the top to halfway, and 3 full reps with 95 lbs for something different. Finished up with KB Swings, Prowler, and Head harness. It must be noted that the OH Press is feeling very solid and even. The KB swings are to get my glutes firing and then i stretch my hip out.

30 Nov

Pull ups 10 x 4
Push Ups 7 x 15
Barbell Curl 1 x 115 x Bar
Fat Man Pulls 4 x 13

Still progressing back with the Pull Ups. Push Ups are getting smoother. The 1 Set of AMRAP bar curls was 10 reps short of last week. The Fat man Pulls are used as volume and upper back work. Also did the usual back extensions, side bends, face pulls, and some extra tricep work in the version of push downs. KB swings and hip stretching once again. this almost reads like consistency.

1 Dec 
Return to 5/3/1
Now that i have had some consistent numbers for the past few weeks I am using 5/3/1 to pick my program numbers so i have a week by week way to track and see progress.

After a solid warm up of my hips and low back to make sure things were moving as they should.
Squats
3 x 10 x bar
1 x 5 x 135
1 x 5 x 165
1 x 5 x 195
1 x 5 x 215
1 x 5 x 245
1 x 5 x 280 (did not push for additional reps)
Joker Set
1 x 3 x 315
First Set last
3 x 7 x 215
I definitely was running out of gas. But as the weeks go by my body will adapt to the volume
Good Mornings 3 x 11 x 135
Split Squats 
1 x 7 x bar
1 x 7 x 95
1 x 7 x 115
1 x 7 x Bodyweight only
I noticed with these i have to concentrate when my right leg is supporting. it wants to do funny things. So i will be keeping these in as a rehab and rebuilding exercise for sure.
Shrugs
1 x 7/7/7 x Bar
1 x 7/7/7 x 95
1 x 7/7/7 x 105
Kirkawoski Shrugs 2 x 7/7/7 x 165
Yes lots of neck pump-i-tude going on after the Shrugs and then the Capt Kirk Shrugs.
Finished up with some GHR, Wipers, and Rollovers. I am trying to work more bodyweight movements in in order to have a little more athletic movement. Plus they are good for adding safe volume. I also spent 15 min stretching my hips and low back out.

Other randomness:
-had to yell at the guy in the rack next to me today. The two guys showed up and while i was loading he jumps in to warm up. The racks are a little close. He nearly smoked me in the face with the bar. So yeah i barked at him. he was careful after that. I did try to give them some help later but i don;t think they wanted anything to do with the technique repairs i offered them.
-A dude first thing in the morning i swear was sponsored by Muscle Pharm Supplements. he had on MP neon green: Shorts, hoodie, t-shirt, high socks, and ball cap. His shoes matched as well (of course) and i did not ask but i am sure his undies were probably black and neon green as well.
-the platforms were destroyed 2 weeks ago and i don't know if they will be back. As long as the facility (field house to be exact) is used for other events equipment will continue to get broke and or go missing.

Keep Moving Forward, Keep Getting Strong(er)

16 /17 Nov and the past month or so.

So a few things have gone on.
-My computer is working intermittently
-we are in the midst of adopting another dog
-and we moved into a new house (on an island)
-i had to go away for work for 2 weeks with no gym access

The last 3 along with craziness at work threw my entire training schedule out of whack. making it very inconsistent while trying to still rehab my shoulder and figure out my hip.

I have managed to bring everything full circle. The time away with work actually seemed to help my shoulder. My hip as of last Friday we determined the issue and it is manageable and is being rehabbed more directly now.

So a big Mile stone came and went last weekend.

MY ONE YEAR ANNIVERSARY SINCE MY SURGERY.

I did not do anything special. I did take the time to reflect and feel thankful for how well the journey has gone and for how much i have learned.

16 Nov
Return of Full On SilverBack Saturday

Pull Ups 10 set of 2 reps (this will build back up very quickly)
Push Ups 6 x 10

Both of these movements have suffered because of the 5 mths of dealing with a few popped ribs. Glad to be able to do both smoothly again. Now to simply add volume week by week. Saturday is going back to being a high volume calisthenics day. I also did some Bosu Situps, Back ext, Side Bends and Face Pulls

17 Nov

Squats
2 x 10 x Bar
1 x 10 x 135
1 x 5 x 185
1 x 5 x 205
1 x 5 x 225
1 x 5 x 275
1 x 5 x 295

185, 205, 225 were paused in the hole for a solid 3 ct. 275 I did nice and slow and controlled. 295 felt decent but my hip was starting to fatigue as i noticed my knees were unable to drive out hard enough. So i shut it down there for today. The rest of the week will be similar to this as i rebuild my volume and work capacity.

I also did some Standing Leg curl, Side bends, back ext, and head harness.

I did the reverse of this earlier in the week. Left the iPod at home but i had my headphones.

I have also been splitting and hauling wood which when you do it for 3-4 hrs in a day can take a little out of your energy stores. With the new do i am also doing 2-4 miles with a 40lbs pack.
The house is great because we live on an island which is like living in the country so i have man type activities to do now.
Short Post today. i will expand back into my normal format. But i will be cutting back to 2-3 posts a week but consolidating things better.

Keep Moving Forward, Keep Getting Strong(er)