9 /10 Jan 2014 -Finding the groove forward

9 Jan 
0535 hrs
So first things first. I made some minor adjustments and got my self organized so i am getting to the gym again when it opens. Ignore social media, prep everything and stay focused so that i get out on time.

Banded Hip Series 1 x 17 x Black EFS Band
Banded Shoulder Series 1 x 13 x Red EFS Band

Deadlift
2 x 5 x 135
1 x 5 x 175
1 x 3 x 205
1 x 3 x 235
1 x 3 x 265
1 x 5 x 305

Joker
1 x 3 x 340
1 x 3 x 365
First /Last
4 x 5 x 225

Things felt solid enough and the bar was moving decently well. I could tell my technique was off but was able to make corrections /resets in between reps. The 365 was ugly but felt light. I pushed the Joker sets for two reasons. The first to figure out what the primary weakness is. In other words what needs more work. Secondly because in order to get strong(er) you have to lift heavy shit once in a while. Things are getting back to normal so it is time to actually push things.

Head Harness 4 x 17 x 44 lbs
TKE's 2 x 23 x Orange EFS Band
Hanging Leg Raises  3 x 5

So all throughout the session my hip is mildly in discomfort. Nothing major but it forces me to focus and make sure i don't make things worse. After the last set of Hanging legs raises i grab my book and collect my band. Then walking the 30 ft to my bag something magically slid into place and all hip discomfort is gone. like 100% gone. It came back a little a few hrs later, mostly because i do sit a great deal during the day. But the fact it can disappear brings my hope it will be gone sooner than later. As well it means nothing is seriously wrong. I will admit a little annoying that things like this seem to happen AFTER all the lifting is finished.

10 Jan
0540 hrs
Up bright and early again.

Banded Hip Series 1 x 13 x Black EFS Band
Banded Shoulder Series 1 x 11 x Red EFS Band

OH Press
2 x 11 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 120 (Belt ON)
Joker Sets
1 x 3 x 135
1 x 2 x 150
First /Last
3 x 7 x 95
Very happy with this went. I only used my belt on the set with 120 lbs for reps. Everything else was belt less.

Banded Incline Push Ups 3 x 7 x Orange EFS Band (bottom of Rack)
Leg Raises 2 x 7
Working some lockout power in my triceps. Not too much as tomorrow is high volume push ups.
*Prowler  8 x 40 yards x 90 lbs

There is an asterisk beside the Prowler because i had to use the imitation version which i am pretty sure is a little bit lighter and slides differently. Same effect but not the same equipment so i have to note it.

Keep Moving Forward, Keep Getting Strong(er)

7 /8 Jan 2014 - Moving along ever so slightly

7 Jan 2014
0600 hrs
Woke up and realized my right bicep was weirdly tight /stiff. But good enough to work through. Very short on time and being disorganized and slow moving kills time i don't have. I will be sorting that out.

Driving to work was almost this hazardous.

Banded Shoulder Series 1 x 13 x EFS red band
45 Deg Back Ext /Side Bend 1 x 13
Low back was still stiff so i did this to warm things up and to do a little bit of active recovery.

Bench
2 x 5 x bar
2 x 5 x 95
1 x 3 x 105
1 x 5 x 115
1 x 5 x 135
1 x 9 x 150
Warm Ups went well. I could feel the stiff bicep a little but the weight was light enough i could manage. Things are coming along.
First /Last
1 x 9 x 115 (4 half reps from the chest /5 full ROM Reps)
1 x 9 x 115 (Close Grip)
1 x 9 x 115 (3 reps each of wide, medium, close grip)
1 x 9 x 115 (Close Grip)
No Db Press after this for 2 reasons. the first being i could tell my rotators were getting tired from the volume. I was also running short on time. Onto some upper back work. Not quite enough my shoulders were tight the rest of the day. I can tell when i row enough back work after train pressing movements normally by how tight my shoulders feel.

Bench Rear Delt Rows
1 x 13 x 40 lbs
2 x 13 x 50 lbs

Tricep Rope Pulldowns (Drop set)
1 x 5-7 reps per weight x 145 lbs and hitting all the weights down to 60 lbs
Something short and quick to pump up my triceps.

8 Jan 2014
0540 hrs

I live in Canada I don't get why everyone is upset and acting strange about the weather. 

45 deg back Ext /Side Bends 2 x 11
JL Holdsworth Shoulder integrity series 2 x 11 x EFS Orange min Band

Banded Shoulder Series 1 x 11 x EFS Red band
Banded Hip Series 1 x 11 x EFS Black Band

Barbell Rows 3 x 11 x 135 lbs
Chest Supported Rows /Horizontal Shrugs 
1 x 11 x 45
1 x 11 x 100
1 x 11 x 90

Side Laterals 3 x 13 x 25 lbs
KB Swings 2 x 27 x 70 lbs

So basically just a series of corrective, Prehab, Rehab movements. I cleaned up the time problem this morning.

Keep Moving Forward, Keep Getting Strong(er)

06 Jan 2014 - From Road Warrior to Taunton Rider

From the time i was awoken until i got to the gym it was raining. With the threat of Flash freezing later in the day. Every time i hear that term it makes me think of that insane scene from Day after tomorrow. Where the Cold air is almost a live. Any how the roads were semi bare leaving the island and driving was somewhat smooth getting to the ferry then onto the gym.

0625 hrs
Completed in a Semi Circuit /Superset like fashion

Push Ups 4 x 17
Head Harness 4 x 15 x 44 lbs
Barbell Curls 2 x 21 x Barbell (In the cage for extra juice!)
Yes i Curled in the Squat Cage. I am that bad ass. Actually it just made sense. Push Ups felt very smooth and explosive. Bench tomorrow so this was an active rest day. The 44 lbs KB felt light on the head harness today. This might be my new standard.

What the outside world is quickly turning into. 

Tricep Pull Downs 4 x 21 x EFS Orange Band
Fat Man Pull Ups /Rows 4 x 13
This was a good Combo and i got a great Tricep Pump in both arms which is another positive sign for my left side.

GHR 3 x 7
Capt Kirkawoski Shrugs (Wide /Medium /Close Grip)
1 x 7/7/7 x 135
2 x 7/7/7 x 155

First time doing Shrugs since i felt my back nearly go doing these. So I figured go light, hold at the top and squeeze harder. My Low back was feeling better than it has the past few days but why test it doing something that doesn't really matter?

What driving to work tomorrow will probably feel like

Prowler 8 x 40 yards x 90 lbs

This was the real reason for the day. Getting this done. After push 5 i was reduced to a fast walk instead of a sprint. My legs were starting to die and figured cut back on the throttle and finish in a decent amount of time or push hard and run out of time. But trust me even walking with it quickly it was hideous. I did run the or attempt to run the 8th push and got 3/4 of the way before i my legs turned to rubber. Good times. break times were 2 min or less.

Keep Moving Forward, Keep Getting Strong(er)

5 Jan 2014 -The Journey of the box Squats begins

Not an accurate depiction of me going to see my RMT

Notes from a Visit with the Shaman:
I neglected to talk about this yesterday when i summed up Friday's training.
-he cleaned up some nasty tightness going on in my QL and spinal erectors. This was from Deadlifting the day before.
-My Sacrum was slightly shifted so he pushed that back into place.
-We discussed my last 3 weeks since i saw him. Which is why we checked my back before getting to my hip. I did have a few ribs locked up in my T1 & T2 on my right side which explained why i had weird tightness going on in my neck.
-As for the hip we reviewed the pails and rails (90 /90 position) at my request. I definitely get in the position easier and i look more comfortable in the 90 /90 position.
-The next progression is the butterfly stretch, to be done after the 90/90 session. The hip definitely responds and we can work through the discomfort /pain and lessen it.
-The other thing i will be working is a simple Hip Rotation to get my body used the increased ROM.
-He agreed the Box Squatting will help and as the ROM improves i will lessen the height of the box to get more depth.
-it is awesome to walk out of the Shaman's office with both hips feeling open and relaxed. So i know it will come, I just have to be patient.

1710 hrs
I know ultimately i will have to squat again. But the Squatting onto a box is a temporary fix. The SSB is to change things up and also to let my shoulders rest a little and help me focus on arching harder while i squat.

Banded Hip Series 1 x 13 x Black EFS Band
Hip Mobility Series X 1 x 11
Banded Shoulder Series 1 x 9 x Red EFS Band

SSB Box Squats (1 inch above parallel)
2 x 9 x Bar
1 x 7 x Bar (Orange Mini Band around Knees)
1 x 5 x 115
1 x 5 x 145
1 x 3 x 170
1 x 5 x 185 (Red Wraps)
1 x 5 x 215 (Red Wraps)
1 x 11 x 240 (Red Wraps & Belt)

First /Last
3 x 9 x 185

Hip felt touchy but decent, low back is still jacked so very glad i was Squatting onto a box. The SSB definitely fire up the Abs and Obliques, burning on the last few drop sets after yesterdays ab work.

Sumo Deadlift
1 x 9 x 40 kg
6 x 9 x 60 kg
Face Pulls 4 x 15 x Black EFS Band

I supersetted the Sumo Deadlifts with the Face Pulls. An odd choice but worked well enough. Not sure why i decided to do 6 work sets of Sumo but it was challenging and draining for sure. I felt my hips being stretched out and challenged. I did make a point of contracting everything hard at the top especially my glutes and VMO.

Bench Step Up & Over 4 Sets
TKE's 2 x 21 x Grey EFS Band
Single Leg work. The Step ups are just as described. Step up one leg, the other leg then step down the other side. Not pushing the pace on these it is just as much about working the ROM. These simple step up and down slightly irritated the scar tissue /screw in my knee. Which tells me this is another ROM that I have to work. Just like the lunges last week were irritating they are not as much of an issue now.
I took a lot of time stretching my hip as well as doing the 90 /90 stretch /ROM work.

Keep Moving Forward, Keep Getting Strong(er)

3 /4 Jan 2014 -lots more Prowler work.

3 Jan
1105 hrs

Banded Hip Series 1 x 11 x EFS Black Band
Banded Shoulder Series 1 x 11 x EFS Red Band

OH Press
2 x 11 x bar
1 x 5 x 55
1 x 5 x 70
1 x 5 x 80
0 x 5 x 90 (misread booked so i skipped this weight progression)
1 x 5 x 100
1 x 10 x 115

Joker Set
1 x 5 x 120
First Last
5 x 7 x 100

Pressing went well today, especially for the second time in a week. I was under a very slight time constraint as i had to visit the Shaman after this training session and i did want a little bit of time for my body to relax and cool down before we started working on my hip. Cooling down was not much of an issue as it was still -30 degrees Celsius here. That was actually one of the reasons i got to the gym so late, my car was nearly unwilling to start, the furnace was shut off when i got up and i had to stoke the wood stove to get it up to par before leaving to go the gym.

Kaillie Humphries -Cdn Bobsledder

Mtn Dog Rows
1 x 11 x 45
2 x 9 x 55 lbs
1 x 9 x 45 lbs
Side Laterals
3 x 13 x 20 lbs
 A tiny bit of Accessory work. I omitted the banded Tricep push ups as i have already done them this week. Solid upper back and side delt pump before moving onto the Prowler work.

Prowler
6 x 40 yards x 90 lbs

Taking a little inspiration from watching the Canadian Female Bobsledders push vans and pushing Prowlers loaded with 16 plates i figured it was time i started to really push the pace in my Prowler work. All 6 of these were all out sprints, normally i run them at 70-90%. Today i ran all of them as hard as my body would let me. After the 4th Run i had to take a longer break, close to 5 min, before continuing. I could feel my legs turning to Jelly on the last runs but i got them completed easily enough considering. I did need to walk around and let my body relax before heading out though. Definitely earned my Prowler stripes on this day.

4 Jan
1315 hrs

I was going to wait until late in the afternoon to go but someone convinced me to go earlier. Glad i did now i can enjoy my evening. SilverBack Saturday:

Pull Ups 10 x 4
Push Ups 6 x 16
Bosu Sit Ups 6 x 30
Head Harness 4 x 17 x 35 lbs
Back Ext 2 x 9
Side bends 2 x 11

I was doing a little coaching so i was not too concerned with my pacing between sets. Kept the number of movements low today. It will be back up to a few other additions next week. I think my body was still a little bit tired from the Prowler work. I should remember to take more naps when i am on holidays. My Low back is still jacked from Deadlifting on Thursday so i used the back Ext /Side Bends as active recovery. I will probably do a few more sets tomorrow as a warm up for Box Squats.

Prowler
1 x 20 m x 180 lbs
1 x 20 m x 270 lbs
1 x 20 m x 360 lbs
1 x 20 m x 450 lbs
1 x 5 m x 540 lbs

The goal again was load the Prowler until I could not go anymore. Rest periods again was the loading procedure. The 540 lbs was moving smooth enough but i lost traction so it stopped like a rock. I was very happy with how well i drove through the 450 lbs. Not sure what the ultimate aim of this is other than work on transferring my leg strength. But this is becoming a fluid process so i will keep it up and see where it takes me. The main goal of course is the regular 40 yards x 90 lbs work i will be doing consistently.

Keep Moving Forward, Keep getting Strong(er)

2 Jan 2013 - Have the Frost Giants returned?

1030 hrs

Banded Hip Series 11 x EFS Black Band for all movements
Hip Mobility Series X 11 reps
Banded Shoulder Series 13 x EFS Red band
Rollovers 11
Wipers 11
Going into today my hip was feeling better but a little tight still. So i took the time and went through the warm up series with intention but also speed to get my blood going and warm my body up. It is fucking COLD outside today so i definitely needed to warm up and I trained in a hoodie through the whole session.

Deadlift
2 x 5 x 135
1 x 5 x 170
1 x 3 x 205
1 x 5 x 220
1 x 5 x 255
1 x 10 x 285

Joker Sets
1 x 5 x 320

First /Last
4 x 5 x 320
This was a very good session. I figured out i had been setting up too far away from the bar. it was only the difference of an inch or slightly more but getting the inch closer to the bar made a huge difference. I could feel the slack coming out of the bar and have it lift off the floor in my lighter set ups. The other key piece of my technique was hips to the bar. lastly it was tightness. I made a point to get even tighter than normal. It all paid off.  The 10 reps with the 285 lbs went very smooth and quick. the ten reps went up and down like a metronome. The 5 reps with the 320 were still very quick but i could tell my body was starting to get tired so i called the Joker sets there and moved to the drop down weight for some extra volume.

Front Squats 
1 x 9 x Bar (heels on 2 x 6 block)
1 x 9 x Bar (heels on 2.5 lbs plates)
1 x 9 x 95 lbs
1 x 9 x 115
1 x 9 x 135

The Front Squats i am using to help my hips open back up. Yet another idea i got from J.L. Holdsworth. I did a few reps flat on the ground but i could my hip flexor straining just before rock bottom and coming out of the whole. Not pain but discomfort. The 2 x 6 Block made the discomfort disappear completely but was a little high. The 2.5 lbs plates still made the hip feel better but only when i was locked in the proper groove. So bingo, I stayed with the 2.5 plates for the remainder of the sets. I will be pushing the weight on these in sets of 7-9 reps in the next 6 weeks or so to see if my hip improves.

Head Harness 5 x 21 x 25 lbs
TKE's 2 x 21 x EFS Gray band
Lunges 3 sets (did not count the reps)

The head harness sets i did  between a few of the Front Squat sets and then between the TKE's and Lunges. The Lunges i am using to strengthen and stretch my hip as well as try to bring some balance. I am not really counting reps doing doing some walking lunges till they start get tough then i stop. I want to try and do some form of lunge, box step, deep side step daily. So the volume will be low but daily. TKE's are for Knee Health.

Keep Moving Forward, Keep Getting Strong(er)

30 /31 Dec 2013 -Finishing out the year.

30 Dec 
0850 hrs

Banded Shoulder Series 13 reps each Exercise

Bench (DE w/ Orange Mini's)
2 x 5 x bar (no bands)
2 x 3 x Bar + EFS Orange mini
1 x 3 x 95 + EFS Orange Mini
1 x 3 x 105 + EFS Orange Mini
1 x 3 x 115 + EFS Orange Mini (bar speed slowed down so i called the increases there)
2 x 3 x 95 + EFS Orange Mini

Just wanted to mix it up a little this week before starting back on the normal Bench template. After two weeks off i figured this was a good time to add the bands and see what would happen. My Back activated nicely and things stayed even relatively easily. The idea was bar speed so the when it slowed at 115 lbs i called it and then a few more with the lesser weight but faster speed

I cannot begin to explain how accurate this is at my gym.

Db Bench 
1 x 13 x 30 lbs
1 x 13 x 40
1 x 13 x 50
1 x 13 x 60
1 x 11 /27 reps x 70 /35 lbs (drop set)

This was a nice surprise. i randomly picked 13 reps on the first set and stayed with it.Getting up to 70 lbs Db before i could not hit 13 reps felt great. Especially considering a month ago i could not hit the 60's for more than few reps before my left side shut down.

Face Pulls (w/EFS Strap)  3 x 15 x 70 lbs
My upper back needed a little blood flow as it was super stiff from the SSB work the day before.

Prowler 
6 x 40 yds x 90 lbs

Back on the Harry Selkow Prowler program. I had a partner for these. I pushed down the track, he pushed back. My heavier body weight and strength paid off on the last 2 trips as although i was dying, my partner may have been praying for death as the Prowler Flu was kicking in. Session two will be Thursday.

31 Dec
0935 hrs

Finishing out the new year with some solid lifting and a little bit of heavier Prowler work.

Banded Shoulder Series (13 reps)
Banded Hip Series (21 reps)

Pull Ups 10 x 3
OH Press
1 x 11 x bar
1 x 9 x 65
1 x 5 x 85
1 x 3 x 95
1 x 3 x 105
1 x 1 x 135
1 x 1 x 145

Supersetted The OH Press with the Pull Ups. The pull ups i did to shake the rust off since i have not done them in a few weeks. I left my belt at home so i was looking to see where my shoulder strength is at. The 145 moved smooth but i could tell locking out anything more than that was not in the card deck on this day. The Pull ups felt solid and i will see how they go on Saturday when i do a little more volume.


Banded Push Ups 
1 x 7 x EFS Black band
1 x 7 x EFS Black + Orange Mini band
1 x 7 x EFS Black + Red Band
1 x 7 x EFS Black + Red + Orange mini Band
1 x 7 x EFS Black band

Mtn Dog Row 
1 x 7 x 70
2 x 5 x 70
These were done in between sets of banded Push ups. The Banded Push ups i will be doing more of because i do seem to get a nice carry over to my OH Presses from these. I am pretty sure it is the upper back tightness required as well as the Tricep work especially at lock out.

TKE's 1 x 21 x EFS Gray band
This was pretty much a Knee Warm up before Prowler pushing and to generally keep my VMO healthy.

Prowler 
1 x 20 m x 40 kg
1 x 20 m x 80 kg
1 x 20 m x 120 Kg
1 x 20 m x 160 kg

Got a little inspiration the other day from watching a few different things so i simply wanted to do a little more Prowler work to finish out the new year without disrupting Coach Selkow's Program. This was short but heavy. The only breaks i took were to add plates for the most part. This time last year pushing this kind of weight made my right knee feel like it was on the edge. This day, not so much. There is more in the tank and i will find it over the coming weeks.
Happy New Year.

Keep Moving Forward, Keep getting Strong(er)