08 April 2015 -AirDyne and Sled with some Oly Bar & Lax Ball Massage

08 April
0530 hrs
Not quite as fast moving as yesterday morning but pretty close. Again not too stiff. My triceps are definitely feeling the effects of the banded push ups. But everything else was stiff but not overly so.

How did you get to Work today?

AirDyne Bike
Warm Up: 2.5 min x Lvl 8-9 avg pace
Tempo Ride: 15 min x Lvl 13.5 -14.5 avg pace
Still figuring out the Airdyne and where to pace myself. Much better than last session. I pushed myself but let the pace sort of work itself out rather than trying to hold a solid parameter. I was at a point where I just barely could not talk the whole time which is what I am looking for. I have also decided that people who regularly ride a spin bike instead of an Airdyne are cowards. This thing will eat you if you don't respect it. In some respects it can more taxing than running. dangerous to make that claim I know.

Sled Drags
10 x 90 m x 50 lbs
Light recovery and rehab session. Kept the pace high so I did sweat and breath heavy. Upper body Flies (Y's & T's & I's), Face Pulls, and high rows one direction. Then a quick transition (Read:No Rest) followed by a long, but quick step back keeping upper body very tight. On the return drop the Blast strap handles and crank out a set of GHR.
GHR 
5 x 7 x Bodyweight

Stretching /LAX Ball Work 25 min
I used the Oly bar in the rack to stretch out my back, grind my hamstrings, grind my Lats, and work my Thoracic ROM. As well as popping a Rib head or two back into place
From there I got on a Reebok Step with the Lax Ball and found every sore spot in my armpit, Lats, Rhomboids, and Trapezius. I even grabbed a 25 lbs Db for some extra weight. It worked like a charm. A few minutes of discomfort to get things worked out even more.
Walked away feeling loose and ready for Tomorrow's Upper Session.

Gym Moments:
I was a little intrigued when A guy i had not seen before pulled a Mark Bell Slingshot out of his bag. The intrigue was completely lost when he next pulled out a pair of neoprene gel palm protectors.

Keep Moving Forward, Keep Getting Strong(er)

07 April 2015 -Get your sleep...

02 April 
0605 hrs

Waking up 2 min before my alarm went off was a great way to start the day. I knew i was adequately rested and ready to go. Not to stiff or sore from yesterday, which tells me my hydration is doing well and getting back on the nightly Magnesium powder is also a bonus.

Oly Fat Man Pull Ups (feet elevated) 5 x 5 x Bodyweight
Neck Crunch 3 x 25 x 25 lbs
I switched to the football bar mid way through partially because my left forearm did not seem to like the fat man pull ups again this session. The Switch worked perfectly. No irritation and my ailing shoulder issue is completely alleviated by simply using a neutral grip. The soreness in my shoulder only seemed to appear as my chest touched the bar. With the football bar and the neutral grip no soreness. bonus!
Football bar Fat Pull Ups (feet elevated) 5 x 5 x Bodyweight
Incline Push Ups (football bar /45 Deg Incline) 4 x 13 x Monster Mini EFS Band

Db Bench Press (2 min rest) 2 x 2 min (50 reps, 45 reps) x 25 lbs
Incline Push ups (football bar /10 deg incline) 3 x 3 x Monster Mini EFS Band
Machine Rope Curl (30 sec Rest) 
1 x 23  x 120 lbs
1 x 13  x 120
1 x 14  x 120

Db Curl 1 x 20 x 25
Rear Delt Lateral 1 x 21 x 15
Hammer Curl  1 x 20 x 25
Rear Delt Lateral 1 x 21 x 15
Gladiator Curl 1 x 20 x 25lbs
Rear Delt Lateral 1 x 21 x 15

At this point I was technically done but still wanted to do something to give Tuesday the Big Middle Finger. SMASH IT UP! So I decided to get some quick rack pulls in.

Rack Pulls (1" Above Knees)
1 x 3 x 135
1 x 3 x 225
1 x 3 x 315 (Belt and straps On)
1 x 3 x 405
1 x 3 x 455
Total time for this was about 8 min. and that was with going to get my straps and belt from my gym bag. Felt very solid but i could tell doing this for a lot of volume especially after yesterday's squat session things would fall off quickly. So work within the 80% rule and get out strong and ready for more tomorrow. Just like yesterday I have the feeling bigger things are yet to come. Just keep moving forward and getting strong(er) where I can.

GYM Notes: 
Crowd today was the normal morning crew pretty much. Although one anomaly. A guy wearing Armani track pants using the squat rack....backwards? A few of the other regulars noticed this as well. If i see him again I will suggest he use it the proper way, for his own safety.

Keep Moving Forward, Keep Getting Strong(er)

06 April 2015 -Not yet, not yet...

06 April
0935 hrs

Protein Pancakes for Bfast today to make sure I had the extra energy for Squatting.

Warm Up (Super set):
Banded Side Step 2 x 10+ x Lite EFS Band
Banded Front Step 2 x 10+ x Lite EFS Band
Single Leg Bridge 2 x 10 (L&R)

SSB Box Squats
1 x 21 x Bar (Bands around Knees)
1 x 5 x 150 (Bands /Knees)
1 x 5 x 185 (Bands /Knees)
1 x 5 x 225
1 x 5 x 280
1 x 3 x 315
1 x 6 x 350

Things started out questionable but I put my head into, locked it in, and simply kept fixing things with each warm up rep. I belted up early at 225 but from there I went on cruise control and Smashed FUCKING WEIGHT  (SFW). This was one of those days where I know I am not done yet. NOT YET. There are still A LOT of miles to go in this body. I handled the 350 very easy. So easy in fact I paused the last 2 reps for a 5 count.

DB Straight legged DL 3 x 11 x 55 lbs
GHR Back Extension (snatch grip on Oly Bar) 3 x 9 x 125 lbs
KB Shrugs (1 Min Rest)  3 x 1 min x 70 lbs KB

Assistance work was on the mark. Taxing without being crippling. The DB DL was a short 1 min rest. These seem to help traction things out. The Back Extensions really make me breath heavy so rest was closer to 2-3 min. I get a very solid mid back pump which is right where I need to be strong(er) for my Squat and DL. The Shrugs are simply for some Grip work and trap volume.

1722 hrs
This morning the gym was full of yuppies prepping for either some crossfit thing or more likely their summer series of Tough Muddy Spartan Fire Running Obstacle races.
This evening a different crowd. Moms pushing strollers (probably feeling guilty after eating chocolate yesterday), Pickle ball players and 150 lbs teenage boys wearing cut up t-shirts. such an odd ball crowd. Especially when all weekend it was the regulars I knew from either the weekday mornings or the normal weekend crowd.
At least no one got in the way of my Prowler work tonight.

Prowler
2 x 20m x 180 (30 sec rest)
2 x 20m x 270 (30 sec rest)
2 x 10m x 360 (1 min rest)
2 x 10m x 450 (approx 1 min)
1 x 10m x 540 (PR)
1 x 10m x 360
1 x 20m x 270
1 x 20m x 180

This was a decent jump on my regular volume. As well pushing the 540 lbs x 10m is a PR. 2 months ago pushing the 450 lbs 10m felt like a feat of strength. The 360 is doable to 20m and I am nearing the point where i will be dong 20m pushes with the 450lbs. Not bad for a guy with a crappy hip and unable to push a lot of volume. I seem to have found the sweet point in my trg in all areas so I will simply continue to work the program until things start to stall or the wheels come off. But so far so good. As Ice Cube said: "Today was a good day" It reminded me there is still a lot of miles to go and I will cross them in due time.

Keep Moving Forward, Keep Getting Strong(er)

04 /05 April 2015 -Not sitting idle on the long weekend

04 April
1005 hrs

I am glad Alex fixed this meme for me. This is more how i feel about the lead the wolf pack meme. 

Warm Up (super setted) 
Rear Delt Rows 3 x 21 x 25 lbs
Band Pull-A-parts (Chest supported) 3 x 21 x Pro Mini EFS Band

Floor Press
1 x 21 x Bar
1 x 5 x 75
1 x 5 x 95
1 x 5 x 115
1 x 5 x 140
1 x 3 x 160
1 x 2 x 180
things felt decent but not as solid as it has been the last few weeks. The 2 x 180 were both paused reps.
Lat Pulldowns (Wide V-Bar) 3 x 7 x 190 lbs
Single Arm Pull Downs
1 x 15 x 40 (L&R)
2 x 15 x 45 lbs (L&R)
Between the lat pulldowns and the single arm pulldowns I can still feel my armpit /lat is not 100% but is still on its way back. I slowed the Single arm work right down, use a little rotation and really try to stretch things out.

Tricep Rope Pull Downs (1 min work /rest)
1 x 55 x 60 lbs
1 x 45 x 60
1 x 45 x 60
Rear Delt Rows Standing (Wide Bar to Chin) (30 sec rest)
4 x 21 x 70 lbs (slow, controlled, hold for a contraction at apex of movement)
Rear Delt Destroyers
1 x 60,70,25 x 60lbs,25lbs,10lbs
YTW 1 x LOTS x 2.5
I really did not count the reps. I simply did 3-5 reps one way then switched and kept going and going.
Seated Rotator Activation 
1 x 20 x 5
1 x 20 x 10
Something new, figuring out the most effective weight.

1940 hrs
Late Evening session but still feeling strong and energetic.
Step Mill (w/Weight Vest)
20 min /95 Flights /215 Cal
First 3 minutes I ascended at Lvl 10. From there I did intervals of 20 sec High and 40 sec Low. The Low was standard throughout at Lvl 8. The High increased every 5 min 12 to 13 to 14. The Final minute I increased to Lvl 15 and every 20 sec I dropped a Lvl. I was pretty smoked by the end of this. My Legs felt decent but my heart and Lungs wanted to slow down.
TKE's 2 x 21 x Pro Lite EFS Band
TRX Rollouts 2 x 11
Singe Leg Bridge 1 x 21

Something lost in translation perhaps?

05 April 
1150 hrs
Some much needed extra sleep. Actually I slept in. Ate a decent Bfast, then went for an hour nap before heading out to train.
Sled Drags (using Blast Straps)
2 x 90 m x 90 (90m Backwards /90m Forwards repeat)
2 x 90 m x 140 lbs
2 x 90 m x 90
Back Ext & GHR 3 x 7 x bodyweight

This was kicking my ass and I felt tired so I decided to shut things down after 20 min. Go home, eat, recover and prepare for the following day's sessions. So listening to my body does actually become an effective training method if you are not just being lazy. I have kept my calories up and I made sure to sleep so feeling draggy and having simple things complete gas me is a sign to gear down a little. So as I said more tomorrow I have to be ready for.

Keep Moving Forward, Keep Getting Strong(er)

03 April 2015 - Primal Friday

03 April
1025 hrs

If i went through why it took me so long to get into the gym to get started i would be writing for a few paragraphs. Let's just say it was an eventful morning. not bad luck, just stuff happened that kept causing delays. Once i got going though, flipped the switch and smashed this session out in less 25 min. I woke up not too beat up, mild bruising on my clavicle from the SSB (the foam is beat up) but overall i felt pretty healthy.

KB Swings w/EFS mini band 
2 x 1 min x 50 lbs
2 x 1 min x 70 lbs
1 x 5 reps x 100 lbs (2 x 50 lbs KB /One ea hand)
1 x 30 sec x 70 lbs
1 x 1 min x 50 lbs
1 x 40 sec x 50 lbs

I maintained a fast tempo and built a decent rhythm despite a little experimenting. I tried 2 x KB at once, with the bands attached it was too messed up. I can work a fast rhythm swinging with the 70 lbs KB. I could feel this in my left low back near the end, fatigue mostly.

Banded Face Pulls 3 x 50 x Lite EFS Band
GHR 3 x 5 x Monster Mini EFS Band
Minimal rest for the last two movements, not timed but the moment i was ready (approx 1 min) i went at it again.

My shoulder is feeling improved again so i tried a few chin ups. No pain but definite tenderness so still a no go but it is coming back.

Keep Moving Forward, Keep Getting Strong(er)

02 April 2015 - Hulkbuster Squats

02 April 
0700 hrs

So I have started carrying a scribbler around with me. Writing down random thoughts i need to get out of my head and also quotes or other things i have a thought or opinion on. Some of it may get transferred into the training log if i think it is worthwhile to share.

"Outworked is a Fucking Choice" -Matt Vincent

Banded Side Step 2 x 20+ x Lite EFS Band
Banded Front Step 2 x 15+ x Lite EFS Band

"Hulkbuster" 
SSB Box Squats
1 x 10 x Bar (Monster Mini around Knees)
2 x 5 x 135 (Monster Mini around Knees)
1 x 5 x 225 (Monster Mini around Knees)
1 x 3 x 275 (Belt On)
31 x 1 x 315 (Belt On)
So I decided today i would test my hip and my mind. I guess my body to a lesser extent as well. 31 min. 1 rep at the top of every minute. I got the idea from Harry Selkow awhile back. I believe he did this for an hour. I tried to use some reasoning and common sense the first time out. Turns out this was extremely good for my hip. The 315 was a solid weight for this as it was not insanely challenging but gave me a little room for error. Using the SSB with beat padding left my clavicle a little sore, have to remember to flex my traps harder next time.
 I will probably give this another run in 3-4 weeks for a full hour.

Head Harness 3 x 15 x 50
TKE's 2 x 21 x Lite EFS Band
Felt like doing some TKE's today. Have to throw my Average band in my Gym bag specifically for these. Also decided I will make a run at the 70 lbs KB with the Head Harness. Not for regular lifting but for a session to prove to myself I can do it and because the KB is there. I actually mentioned this to a buddy of mine, I joked if the gym had a 90lbs KB i would make a run at it too. KB are just convenient Head Harness weights.

1917 hrs

Prowler (1 min Rest)
16 x 20 m x 90 lbs
GHR 2 x 17 x Bodyweight
Sauna 25 min
So a very simple day in regards to movement. Also a high energy expenditure day. Prowler my legs felt like lead but my avg 20 m time was only 1-2 sec slower than normal.

I get to sleep in tomorrow, the gym does not open till 9 am

Keep Moving Forward, Keep Getting Strong(er)

01 April 2015 -Hump Day...Smash it and Get some!

Lesson re-learned for the last time this past week. NO TIME OFF. I have to do something daily. Resting my hip is not a thing. Inactivity seems to make things worse. Not sure how may times i have to learn this painful lesson.

I will remember what Coach Harry Selkow taught me though, Manage the INTENSITY and TIME since FREQUENCY will be high.

30 March
0540 hrs
Warm Up:
Side Step 2 x 15 x Pro Mini EFS Band
Front Step 2 x 10 x Pro Min EFS Band
Glute Bridge 1 x 20
Seated Calf Raise 3 x 15 x 95 (done between RDL Warm ups)

RDL
1 x 21 x Bar
1 x 10 x 100
1 x 5 x 120
1 x 5 x 145
1 x 3 x 170
1 x 3 x 195
1 x 3 x 220
Rack Pull Shrugs
2 x 15 x 135
1 x 11 x 225
3 x 1 x 315
3 x 3 x 275
Pins set just above my knees. this filled my need to conventional DL when i really can't. All reps double OH. No straps, chalk only. I am going to work these in a little more. I have a goal set on these now in my head so I will work them for reps to get there. Good addition right after the RDL's too as I am warmed enough that my hip and low back were OK with this.
Hyper Deads (45 Deg Back Ext Bench) 4 x 7 x 100 lbs
Chest Supported Rows 3 x 9 x 100
Horizontal Shrugs 4 x 21 x 50 lbs
Moving Forward this is my set template for the next 2 months on RDL day.

31 March
0555 hrs

Prowler
2 x 20 m x 180
5 x 20 m x 270
DE Foot Ball Bar Bench 
1 x 10 x Bar
1 x 3 x Bar +Pro Mini EFS Band (all bars weigh 45 lbs, Band tension light)
1 x 3 x 65 lbs +Band
1 x 3 x 85 + Band
4 x 3 x 105 + Band
TRX lot so roll outs, face pulls, and high rows
Banded Tricep Extensions 3 x 20+ x Pro Light EFS Band
My Excitement to push the prowler was short lived. Just as I got into a decent rhythm the fracking University fat camp came in and claimed the space i was using. The track was to busy to push the prowler on so I shut it down earlier and adapted. Hence the impromptu speed bench session.

1 April
0600 hrs
Sled Drags 12 x 100m x 70 lbs
GHR 6 x 7 x Monster Mini EFS Band
Blast Strap Push Ups 3 x 9
Solid work this morning. I really picked up the intensity on the last half of the sled drags. i keep the GHR well below failure. I did a lot of pauses with the blast straps, i actually was doing this as an AB exercise more than a chest exercise, although i was using it to test my shoulder blade and to keep things moving naturally.

1735 hrs
Airdyne Bike 16 min /91 Cal /Avg Pace 135 - 145
This felt like junk. First time doing it so i had to start somewhere. The goal is 15-20 min Tempo sessions on the Airdyne. Energy demand is high. Hip Demand is low. More fun than a spin bike. Plus the faster you go the more of an ocean breeze you get from the fan. Post work day sweat fest and it was mentally challenging.

Keep Moving Forward, Keep Getting Strong(er)