10 Sept 2014- Continuing to change it up

"Don't let the noise others' opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition."

1 Sept
1830 hrs
Rack Pull
2 x 5 x 135
1 x 5 x 225
Shrugs
4 x 5 x 225

Double Kb High Pull/Cleans/Swings 3 x 5 (ea) x 16 kg
Single Arm KB Swing
L to R 1 x 15,10,5 x 60 lbs (no rest)

Low back felt solid but very stiff from the Physio work earlier in the week.
Finished with 3 different Rows, Pull Ups, and Bird Dogs.

2 Sept
Bird Dogs, McGill Situps though out the day. Transition day from evening to night shift. Lots of sleep.

3 Sept
0200hrs
Low Back still felt solid but stiff, same as 36 hrs before.

Plate Carrier Worn (20lbs) Giant Set of the Following:
Power Clean 6 x 3 x 95
Fat man Pull ups 6 x 6
Push Ups 6 x 6
Bench Squat 6 x 6
Kb Swing 6 x 6 x 60 lbs

Then Moved Onto
Pull ups 3 x 2
Plate Carrier OFF
Finished up with Double KB work, OH Rope Ext, Ed Coan Obliques, and Side Plank.

4 Sept
0150 hrs
High Pull - 9 sets working up to 2 x 3 x 205
Shrugs - top sets 2 x 20 x 275
**Pull Ups 3 x 3**
** (This is the absolute best my Pull Ups have felt in ages, I was actually stopping at 3 reps. A very exciting, positive sign of how my upper back is coming back around. )**

I know I have bitched about it already but my Low back was still F'n Stiff and sore still. Now this is the best my vertebrate alignment has felt in ages but the muscles are readjusting. Physio did a real number on it. In a good way. A side effect though is my hip is starting to be sore, achy.Time for an increase in Glute work.

Finished with Mach Rear Delt work, Face Pulls, YTW's, Airplanes, McGill Big 3.

1830 hrs

Alternated between
Reverse Sled Drags 6 x 20 m x 50 lbs
Farmer's Walk 6 x 20 m x 70lbs

GHR 1 x 21 x Bdywght
Back Extension 1 x 10 x Bdywght

Nice easy recovery session to sweat and stretch out my hip after spending 2+ hrs driving home. 10 min in the sauna stretching out as well post trg. I felt like dog shit after the last midnight shift,

5 Sept
0850 hrs 

Got on the Stair Mill, then 5 Min in I shut the session down.
It was just one of those days.  From the moment I put the Weighted Vest on I could feel my hip socket was not having a good day. I was awake multiple times the night before because of my hip. It just was not comfortable. I think it was probably the humidity.
Spent the rest of the day relaxing on the couch, relaxing in the sun and eating food. Back at it tomorrow. On the Upside my low back feels great.

6 Sept 
1225 hrs

Did not want to Bench again on a Monday again. I also know I will be in the same facility for the next 3 Sundays. So deciding to go with Incline bench.

Incline Bench 
20 lbs jumps starting at 95 lbs
Last set 1 x 3 x 195 (pretty sure this is a GYM PR)

Superset (fast, controlled, not sloppy, tempo for reps)
Incline Bench 5 x 10 x 100 lbs
CSR 5 x 10 x 100 lbs

Superset
Face Pulls 3 x 20 x 90
Chest Supported Rear Delt Lateral 
1 x 10 x 20 lbs
1 x 5, 10 x 20, 10 lbs
1 x 5, 10 x 20, 10 lbs

7 Sept 
The Pool in my apartment building is 4ft 2", so Chest high. Decided to give this a try for a change of pace.
Run /Paddle Board Kick x 20 min
Just stretching out and moving after driving back. Plain and simple.

8 Sept -

Slept like trash. Mcgill Big 3. Pretty much a quiet day except for this:

**Got a Phone call from the Surgeon's office (I called them first on my lunch hour). I meet with the surgeon Tuesday next week. So progress. Excitement. I will have new answers for the first time since December 2014. **

9 Sept 
0510 hrs 
Treadmill w/ 20lbs Plate Carrier x 45 min x Lvl 3 x Incline 3.5

1145 hrs
SLDL 3 x 10 x 95
High Pull worked up to 6 x 3 x 165
Also did Band Pull-a-parts, Vbar Pull down, Straight Bar Tricep Pull Downs, V-Bar Rows

1735 hrs
Treadmill - 20 lbs Plate Carrier x 45 min x Lvl 3 x Incline 3.5

10 Sept 
1140 hrs

Wide Grip SLDL 2 x 10 x 135
Worked on keeping lats, Spinal erectors, and Obliques tight.

Wide Bar Seated Cable Rows (worked from super wide to narrow) 4 x 10 x 105

Superset
Seated Cable Rows (Shoulder width) 3 x 10 x 120
Cable Side Laterals (middle delt) 3 x 10 x 20 lbs

Superset
Med Grip Face Pull 3 x 20 x 80 lbs (almost pure trap contraction)
Db Side Laterals 3 x 15 x 20 lbs (kept the tension on the middle delts)

Ed Coan Obliques 2 x 10 count x 115 lbs
ITW's 2 x 15 x 5 lbs

Another sweat fest. Finished up with Banded side and front steps. Then some lying Glute work. Hip feels great after this.

1600 hrs 
Treadmill w/ 20 lbs Plate Carrier 45 min x Lvl 3 x Incline 3
Working off the fatigue of sitting in front of a computer all day.
Now for some Taco's.

Keep Moving Forward. Keep getting Strong(er)

31 Aug 2015 -Benching on a Monday two weeks in a row? But there might be something to this...

"Don't let the noise others' opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition." -Steve Jobs

28 Aug
1830 hrs

Superset 
Prowler Push 5 x 40 m x 50 lbs
Farmer's Walk 5 x 40 m x 50 lbs
Short session a little beat up from the drive and overall my body was just stiff and sore. Finished up with GHR 3 x 7


29 Aug
0835 hrs

Stair Climber w/40lbs Weight Vest  20 min - 223 Cal (I hit stop and did not get my flight count but based on the Cal count I would say 95-100 Flights.)
Break Down
5 min x Lvl 12 x 20 sec -Lvl 8 x 40 sec
5 min x Lvl 14 x 20 sec -Lvl 8 x 40 sec
5 min x Lvl 16 x 20 sec -Lvl 8 x 40 sec
4 min x Lvl 18 x 20 sec -Lvl 8 x 40 sec
1 min x Lvl 18 x 20 sec-Lvl 16 x 10 sec -Lvl 14 x 10 sec -Lvl 12 x 10 sec -Lvl 10 x 10 sec
My Legs were cooked by the end of this. My heart and lungs are stressed but short of bursting. I will do this for one more week and then try to max out the machine on the top end. As normal into the weight room for some volume. 10%  increase from last week (goal is 60 reps). A reps completed in 4 sets or less. Vest still on for the remainder of the session
Kirk Shrugs 67 reps x 135
Incline Push Ups 63 reps
Plate Raise 60 reps
Pull Ups 4 reps
Back Ext 30 reps
Bench Squats (new movement) 40 reps
OH Ext 60 reps x 70 lbs
Face Pulls 60 reps x 70 lbs
Db Rear Lateral 30lbs x 15lbs
Side Holds 1 x 20 count hold (Left /Right)


30 Aug
0933 hrs

This was a Prowler, Farmer's Walk, BackWard Sled drag session. The actual conduct would be very lengthy to type out. I will summarize by saying I rotated between the three exercises and did not start Sled dragging until the second half of the session. I kept the rest periods short, the sweat high, and the breathing a controlled gasping for periods of the session.

Prowler 
1 x 40 m x 90lbs
2 x 20 m x 180lbs
2 x 20 m x 230 lbs
1 x 20 m x 180 lbs
Farmer's Walk
8 x 20 m x 70 lbs
Sled Drags
2 x 20 m x 180 lbs
2 x 20 m x 90 lbs

GHR 2 x 11
Back Ext 1 x 11

31 Aug
1920 hrs

Physio Notes:
This was a very exciting day. Physio for the first time in my new city. I have managed to get continuity of care. My new physio knows and actually was responsible for hiring her in my previous clinic. So a simple phone call between them and I am back on track. Overall our assessment session went well. I am not too sore today because of it. We spoke about sleeping positions to help cause less aggravation to my lower back. I also have new exercises /movements to work on. My L4 /L5 are not moving well at all. There is supposed to stability but not total lock down. I also have to balance on one leg through out the day, for glute activation as well my balance on my left side is atrocious. Lastly I have to work on my forward bending and then curling back up to a standing position.
She was happy about me starting to do the McGill Big 3. But more amazing she knew who Dave Tate and Matt Wenning were!

Band Pull-A-parts 64 reps x EFS Pro Mini Band
Bench
2 x 5 x Bar
1 x 5 x 95
1 x 5 x 135
1 x 3 x 165
1 x 3 x 195
1 x 3 x 225
3 x 3 x 175
The 225 is not going to win me any titles but I am super excited about. That is most I have been able to Bench in about 2 yrs. On top of that I did it for reps. I smashed the rack on the 3 rep but still locked it out strong. I would never make excuses for missing a weight but this was all done in a crappy cage with bench that is too low, and rack height is off. Not saying there is an additional 100 lbs in my Bench but working with sub optimal equipment and still smashing it is very promising indeed.

Db Floor Press 3 x 7 x 70lbs

Finished up with keeping the reps fairly high (lowest set was 13 reps) on Pulldowns, V-Bar Pushdowns, Rear Delt Rows(to chin), YTW's. The Ed Coan Obliques I am still working with as well. felt decent my grip is lagging for these but it is more about balancing the bar than losing my grip due to outright weakness.

Keep Moving Forward, Keep Getting Strong(er)

30 Aug 2015 - The groove continues...

"Every morning you have two choices; continue to sleep with your dreams or wake up and chase them." -anon (Really, I have no idea, I just happen to read this randomly the other day. it is something I have felt for a long time.)

24 Aug
1800 hrs

I somehow ended up Benching on a Monday. Not a normal occurence for me even though I know it is International bench day.
Warm Up: Chest Supported Rear Delt Laterals 3 x 17 x 20 lbs
Bench 
worked up to 1 x 2 x 135+EFS Micro band+EFS Pro Mini Band
dropped down to 3 x 5 x 95+EFS Pro Mini Band
Db Bench 2 x 40 x 20 lbs
Barbell Rows 3 x 13 x 135

My Low back handled these well. I made sure to keep my low back organized and stable. I used an extremely wide grip.
Finished up with Ed Coan Obliques, Medium Grip Face Pulls, & YTW's. 

25 Aug 
1610 hrs

20 lbs Tac Vest the whole session

Stair /Elliptical Thing  1/2 Mile x 5 min 22 sec
Double Db Rows - 55 reps x 50 lbs (increasing to 60lbs next time)
Push Ups - 105 reps
Bench Squats - 155 reps
Stair /Elliptical Thing - 1/2 Mile x 5 min 33 sec

Increasing the reps a little each session. Once I am hitting the numbers for the Rows, Push Ups, and Squats I will increase the 1/2 Mile distance. It definitely still sucked but my recovery between sets is much better.

26 Aug
0600 hrs 

Swim and water walking x 15 min
Just a light easy session to start the day. Get my body awake and loose. Felt better all day.

1805 hrs

KB Swings
2 x 1 min x 20kg
2 x 1 min x 70 lbs
1 x 1 min x 20kg
Forearms started to burn out so i stopped before they gave out completely.

Tricep Pull Downs 165 reps x EFS Monster Mini (black)
Face Pulls 120 reps x EFS Monster Mini (Black)

Head harness 
1 x 31 x 16 kg
3 x 17 x 16 kg

Bird dogs x Lots (with a 10 sec hold)
McGill Situp x Lots
The KB Swings felt better than they have in a very long time. Thanks to a few EFS videos I have corrected my technique which has had immediate carry over to how my low back stability feels during the movement. This was not quite the conditioning session I wanted but solid work and all told this was less than 30 min. I really feel I am getting back into a groove and things are starting to click again.

27 Aug 
1840 hrs

Warm Up: Stretch and ROM work in Squat cage with Oly bar. Basically i have figured out how to stretch, then manually adjust my rib heads (crack my upper-middle back)
Then some Klokov press (bar only).  Shrugs (Bar only)

Shrugs
1 x 21 x 135
5 x 3-3-3 x 225
Superset w/ Double KB Swings 
4 x 20kg (ea hand) x 11
Each set of shrugs I started with a different grip but rotated through all 3 grips (wide, medium, narrow).

The rest of this session was fairly quick, minimal rest. Fairly high volume I guess and I was pretty pumped by the end.

Exercises covered:
Rope Pulldowns 5 x 7 x 135
Fat man Pull ups superset with Banded Push Ups 4 sets
Gladiator Curls superset with Rear Delt Laterals
Hammer Curls superset with Rear Delt laterals 
Heading home tomorrow so I plan on doing a Heart popping session with Prowler, Sled Drags, and Farmers walks. Plan on burning some hard Calories for the 2.5 days I am home this weekend.

More on that in a little bit. It was a great weekend of trg and moving forward. 

Keep Moving Forward, Keep Getting Strong(er)

23 Aug 2015 - Fining a groove...

17 Aug
1105hrs

I was feeling a little beat up going into this session. 

KB Swings 5 x 50 x 20kg+EFS Monster Mini Band
GHR 2 x7
FacePulls 100 reps x  EFS Monster Mini Band
OH Tricep Ext 100 reps x EFS Monster Mini Band
Band Pull a parts 75 reps x EFS Monster Mini Band
A simple recovery session to sweat and get my blood moving.

18 Aug
1035hrs

Einstein being the gym rat he was I am sure said this. 

KB Clean /High Pull /Snatch 1 x 5 x 35lbs
Rack Pulls 5 x 2 x 225lbs
Good Mornings (starting in Bottom Position) 3 x 8 x 95lbs
DB SLDL 2 x 11 x 50lbs

At this point my low back was wiped out. I guess the Swings the day before were a little bit of a factor. Overall though, my low back is gaining more work capacity.
Finished up with DB Shrugs, Banded Side steps, Bird dogs, McGill Situps, Side Plank, & TKE's

19 Aug
1930hrs

Db Bench 1 x 5 x 40lbs to 85 lbs at increase rate of 5lbs per set
I got sweat in my eyeball during the last set. It burned. I suffered in silence.The Struggle is real.

Db Floor Press 3 x 11 x 60lbs (80%)

Finished up with PullDowns, Banded Incline Pushups, Fat man Pull ups, Machine Rear Delt Laterals, and Db Rear Laterals. 

20 Aug

AND sometimes it is better to be in a Calorie Surplus! Stupid internet caption-quote-picture-thing. Sheesh.

My low back was still pretty stiff and fatigued. So I decided to take the day off. Eating some extra calories. I ate Mc Nuggets & a Big Mac.This is riveting material, I know you care though.

21 Aug
1530hrs

A solid night's sleep and then I traveled home. Things of course at this point I switch up a little for the next few days.

45 Deg Back Ext 50 reps (a few sets as possible)
Farmer's Walk 6 x 20m x 90lbs
Prowler 6 x 20m x 90lbs
GHR 3 x 7 reps

I cycled through the last 3 exercises with minimal rest. Solid Session. Getting more comfortable with the Farmer's walks particularly the pick from the ground. So far things feel decent but I think if I decided to go heavy I will be using blocks to protect my back. Overall though the 20m is a good distance and now that I have adjusted to walking with weight I am not getting super cramps in my obliques when I brace my mid-line. The Humidity in the field house makes things interesting with the Prowler as usual, making it stick to the floor of the field like it is made of tacky instead of rubber. Which saves on loading time I guess.

22 Aug
0835hrs

Stair Climber w/ Weight Vest 20 min x 98 Flights x 199 Calories
Breakdown was different than usual. I pushed the rest lower (Lvl 8 vs Lvl 10) but the same rest period of 40 sec and 20 sec work. I pushed the work cycle harder than normal. I have decided to try this out for a while to see how it carries over. I must admit I do dread these sessions, they really do suck. Once I start there is no way I am stopping and going home. The drive to the gym though I normally have a knot in my stomach. It is a good feeling to have.

Finished with:
Kirk Shrugs, Incline Push Ups, Plate Raise, Face Pulls, Db Rear Laterals x 50 reps each
Pull Ups 4 x 1 x Vest
Back Ext 25 reps x vest (minimal sets req'd)
45 Deg Side Hold 1 x 20 count x Vest
Pull Downs 1 x 55 x EFS Monster Mini Band

I will not say this was easier than normal but it did feel like a 10% increase of reps next session is required. I was not praying for death as I normally am.

23 Aug
0950hrs

Farmer's Walk 
2 x 40m x 50lbs
6 x 20m x 100lbs
Prowler
4 x 20m x 90lbs
4 x 20m x 220lbs
4 x 20m x 140lbs
GHR 2 x 13

Another fun session in the super hot & humid field house. Solid session. Focused on a strong pick from the floor, fully braced, and then fast, small steps. The farmer's walk are working my grip but not frying it completely. If anything this volume with the farmer's walk will make my neck and shoulders more jacked.  I did at one point over pressure and had to put drop the farmer's handles.  I thought I was going to thunder in, regrettably i did not this time so no funny story today.

So back in Ottawa for 5 days and I am working straight days. Shortened days by the sounds of it. So I am thinking an intense swim in the morning for 10-15 min to start the day. Then another session at the end of the work day. Then back to Farmer's, Prowler, and Stair Climber next weekend

Keep Moving Forward, Keep Getting Strong(er)

17 Aug 2015 - Summary of the last 10 days....the right things are building back up.

7 Aug (1805hrs)

Dynamic Bench 8 x 3 x 50% & EFS Red Band
Pull Ups 3 x 2
Finished up with:
Seated Cable Rows, Landmine Rows,V Bar Pulldowns, Rear Delt and Rotator work. Finished up with Plank and Pallof Press

I am working the Pull Ups back up slowly. I am starting them from a locked in position and staying as tight as possible during every rep. The finishing work with the Rear Rotator work seems to be keeping my scap locked in.

8 Aug (1800hrs)

KB Swing /High Pull/ Clean/ Clean&Jerk /Snatch  3 x 5 x 35 lbs KB's

The point of this sessions was active recovery /conditioning. The rest of the session was upper & lower back prehab /rehab work. (Hip Bridges, Scap retractions, Banded shoulder series, Birddogs, & Banded side-front steps.)

10 Aug (1105hrs)

20 lbs Tac Vest Worn the Whole Session

Hill Climb Elliptical 1/2 Mile x 5 Min 30sec
Db Rows 70lbs x 50 reps
Push Ups 100 reps
Bench Squats 150 reps
Hill Climb Elliptical 1/2 Mile x 5 Min 50sec
The whole session took me about 35 min. I rotated through the Rows, Push Ups, & Squats until the reps were completed then back on the Hill Climb /Elliptical machine thing. (Not quite an elliptical, not quite a stepper)

11 Aug (0210hrs)

This was one of my first lifting sessions on Midnight shift. I was well rested and amped things up with a Monster going into the session.

1" Pin Press -Top Set- 1 x 3 x 205lbs
Max Reps at 80%  1 x 9 x 175lbs

Db Floor Press 3 x 7 x 60lbs

Scap is locking in really well. My lats are engaging properly or rather I am figuring out how to engage them properly. Working the weight up slowly.

Finished up with Tricep Pushdown's, Face Pulls, Machine Rear Delt Laterals, Single arm Pulldown, and Bicep work. I ran the rack doing Gladiator curls.
Good times.
It was also awesome having a solid Arm pump at 2 am.

12 Aug (0105hrs)

Good Mornings - 1 x 7 x 135, 3 x 7 x 105lbs
Rack Pulls 6 x 5 x 195

My Low back is feeling solid so I figured it was time to test it. I kept the weight low and reps mid range. My Low back was fairly stiff (in a good way) for the next few days afterwards.

 Finished up:
Db Shrugs, Mach Delt Flys, and Ed Coan Oblique holds.

This was another Midnight shift trg session.  Looking back on the session it went well. I did make notes mid session. Reading through them again it is interesting to see how my frustration with my physical limitations and recent set backs pushed to the surface. It is not how I feel regularly, but occasionally and I guess in the dark hours of the morning the mind will wander and falter.

12 Aug (1735hrs)

I did have a nap when I got off shift at 7 am. Slept till Noon then drove home.

GHR 3 x 9 reps
Farmer's Handles 4 x 20m x 90lbs
Prowler 8 x 20m x 180 lbs
Head Harness 1 x 31 x 35lbs

First four sets of Prowler were  supersetted /medlied with the Farmer's Handles. My low back started getting tired so I shut the Farmer's walk down and did a few more Prowler pushes. Even with that I still finished with a Low Back Pump. GHR was done through out the session. I have decided I prefer the GHR in the field house of my old location. The Model of GHR in Ottawa has extra pads and multiple adjustments that do not seem to make it more effective. Just an observation.

16 Aug (1655 hrs)

Spent the rest of my time time off at home relaxing, catching up on sleep and eating so I had lots of energy and was feeling fresh going into this session.
DE Bench 9 x 3 x 135&Orange EFS Super mini bands
Finished up:
Seated rows, Wide bar Delt rows, Tricep Pulldowns, Pull Ups, Machine Rear Delt Fly's, and Rope Curls.

 Upper back is still coming along nicely. Overall I am happy with how things are moving forward. The adjustment to shift schedule has been fairly seamless. I have a shift schedule. My shifts are only 8 hrs long. I get 24 hrs off in between Evening and Midnight shifts. 2 /2 /3 every string with the triplet changing every string based on the Friday Shift. So no excuse to be completely run down and beat up. I make a point to get as much sleep as possible. As it is summer time I hit the Roof top patio in my Apartment building everyday for 40 min to 1 hr to get some Vitamin D.

 I have figured out what I can do between my home and work /Apartment locations.
Keeping it simply so far I have it separated to:
-Weighted Conditioning at my home location (Stair Climber, Prowler, Farmers Walks, Sled Drags)
-More GHR work at home and 45 Deg Back Ext (neither available in Ottawa)
-Bench Style Movement every three days regardless of location.
-Bodyweight / Bodybuilder style Lifting in Ottawa
Resting when I am too sore or beat up but no organized rest days. Keeping everything else flexible. Focusing on Rehab daily, Building Pull Ups, dragging my deplorable weak ass Bench back up and doing some conditioning to keep myself sane.
I don't say it much but I really do miss Squatting, Deadlifting and running Sprints. As well as getting on the Mats to roll once in awhile. One day soon.

Keep Moving Forward, Keep Getting Strong(er)

6 Aug - Last few days summed up.

The Past week has been very productive. Almost to the point where I feel I am ready to Rampage my training full bore.  I have found mentally that hard Conditioning sessions is making up for the loss of the heavier lifting sessions.
There really is something to be said for Pulling hand wrenching, shin scrapping weight off the floor or putting enough weight to fold you in half on back to put everything else in your life into a certain calming perspective.

Similar to the Heavy lifting Sessions, the Lung bursting, mind altering conditioning sessions still need to be managed and spaced out properly. So as not mess myself up or create some stupid chronic over use injury. Not to mention putting those sessions together to closely too often leads to fatigue that cannot be made up by food and sleep. So you just end up trg and feeling like trash.

I have been practicing a little bit of KB exercises everyday. My technique and ability to handle the Bell's is coming back quickly.

My bench is starting to creep back up as I am figuring out how to lock in my upper back and keep it that way.

I will "mess around" for another week and then start to firm up my calendar into the 11 day cycle. I am not sure if I will base things off of a simple 7 and 4 or if time of day for trg will come into play. I am in a new world of working shifts and not sure how I will respond to working evenings and midnight's while trying to train at various hours of the day.

My initial instinct is set up the 7 day /4 day cycle and base everything around available equipment and then simply make minor adjustments on the fly as required. More flexibility in the plan allows for more adaption to unseen or unavoidable challenges.

I started recording again in my note book. I will keep it to the highlights of each session.

 I do a few of the following exercises for 2-3 sets and 9 - 30 reps depending on the exercise and how i feel. Some days I do all of them, some days I pick 3 -4 and get them done. Trying to never go more than 2 days without not doing and exercise.  (Lying Hip Extension, Single leg bridge, Pallof Press, Plank, Superman's, McGill Sit up, Bird Dogs) I will not be recording these in the log too much but realize they are getting done.

31 July
(DE) Bench 10 sets @ 50% plus EFS Super mini bands and EFS Light bands
 When things slowed down a little after a few sets I dropped the Light Bands.
CSR 3 warm up sets then 3 x 10 x 125 lbs
Finished off with Tricep Pushdowns, Rear Delt Rows, YTWL, and horizontal shrugs

1 Aug
Stair Mill  20 min x 97 Flights (40lbs weight vest)
Varying intervals every 5 min. I have definitely have not done this in awhile my lungs were there but my leg recovery was brutal. Rest was a little lower than normal and I did not push the high end to much until the last 3-4 min

Then 50 reps of the following exercises
Kirk Shrug, Plate Raise, Push Ups, Back Ext, Side hold (20sec ct), Face Pull, Fat man Pull ups, Db Rear laterals, & 3 x 1 Pull Ups with the vest on

 Before the session started I also conducted a Scapular Depression Test at the suggestion of Coach JL Holdsworth. Definitely improvement from a month ago, but still a little ways to go. More on that when I get some feedback from the coach.

2 Aug
Warm Up consisting of: Back Ext, Pallof Press, Hanging Scap Retractions
Prowler 10 sets total x 20 m (4 warm up sets) 6 x 20 m x 180 lbs working sets.
Farmer's Walk 2 x 20 m x 90 lbs
The gym got a new implement. Very excited to include these now.
GHR 3 x 7 x Bodyweight
Finished up with some ,upper back /Scap work. Bicep work and Plank lots of plank

3 Aug
Bench Worked up to 1 x 3 x 210 lbs
Back off set 80% x 11 reps
Still weak but my upper back tightness has returned. So now slowly but surely the weight will go back on the bar a little each week.
Db Floor Press 4 x 12 x 50 lbs
A little extra pressing more than normal. Trying to condition the upper back and get some Tricep work in as well. oh and BALANCE of left and right if that is a thing.

Finished with back work, more back work, triceps, Upper back & Rear Delts.
Oh and some ITWY's! (Although this is another exercise i do almost daily right now)
Exciting stuff I know.

Sadly not all my facilities allow the use of Lifting Chalk, but I adapt. 

4 Aug
Prowler 10 x 20 m x 50 lbs (total time less than 10 min)
I was guessing a little with the Prowler weight as the humidity in the field I push on can make the floor like glue some days. But the intent was there, some lighter Prowler work a few days after the heavier pushing
Farmer's Handles 2 x 20 x 90 lbs /1 x 40 m x 90 lbs
Turn around on the first set the clamp slipped, plate slid, forced to reset. Second set I turned slower and made sure to keep the handles level.

Finished with Band work for Face Pulls and OH Tricep Ext 100 reps ea

Then 4 light sets of KB Work:
Swing /High Pull/Clean/Clean&Jerk - 2 x 2 x 35 lbs then 2 x 2 x 50 lbs

It feels kind of nice to working with KB's again. It has been nearly a decade since I have concentrated on doing actual KB work in the form of chains or other movements beyond just doing Swings for time. Taking things slow, low volume for now until I feel my low back has the strength and endurance to do longer sessions. So far everything feels like it getting strong(er) and stabilizing nicely.

5 Aug
Two hand KB Swing 2 x 50 x 53 lbs
One Hand KB Swing 1 x 20 x 53 lbs
Double KB Swing /High Pull /Clean /Clean&Jerk 2 x 2 x 53 lbs
Approx 10 min. Good sweat. Recovery /building session.

6 Aug
Warm Up: Head harness & YTWL
SDL worked up to 2 x 5 x 185
Shrugs 4 x 13 x 185
Higher reps to work the grip. Also I felt a little beat up going into this session so I took it down a little.
Finished with GHR, Scap retraction, Back Ext, TKE's and then a few of my low back exercises.

Till Next time....

Keep Moving Forward, Keep Getting Strong(er)

29 July - What has been going on & Where I am headed...

29 July 2015

So it has definitely been awhile  since I have written anything. My motivation to train hard really was not there. It happens and the best plan is to always just try and do something in the Gym or at home everyday to keep the routine going until the fire breathing motivation returns. Partly it was having no set train goals.

I was starting to focus a little too much on what I could not do.

Lastly feeling a little guilty because I only have so much endurance in my hip and low back. So going to the gym for an hour and using up "my daily physical allotment" in the gym instead of doing yard work, house work did not seem like a good trade off (Have I turned into an adult!?!?). Yard work did keep with overall mentality of moving daily but let's face it cutting grass is not nearly as exciting as Squats, deadlifts, Trap work or bench etc. and it usually beats the crap out of me more than training the gym.

Then about a month ago while I was going through a simple squat session. I took my time warming up, things were going extremely well. Then suddenly "pop". My SI joint let loose for the first time in 8 mths. Which led to week of laying on the couch with the heat pad, doing angry cobra to get things opened up and moving in my low back. I was back to wearing my SI brace /belt and hitting the neighbours hot tub. All things considered I bounced back fairly well.

So I have been back on Rehab mode while also going to see my Physio twice a week. She used dry needling /IMS to get the muscles in my low back loosened up and firing properly.
We determined it was my L5 /S1 that shifted. Among this we also worked on my Thoracic spine /Ribcage as well. It was miserably tight and seized up.

Get the Fuck Back Up. Always. 

So to sum up, yeah I have had some things to recover and work through. Still all related to my hip. Spending time on the couch also gave me time to think and consider things. I came to a few decisions.

 **I have crossed another threshold with my Hip.** 

1.  Squatting with weight is now out. I have been extremely lucky to this point (my physio agrees) that I have avoided blowing a disc in my back. When I popped my back this time I was doing everything I could to keep things locked in technique wise. It was still not enough. I don't have a trained S&C coaching watching me to catch possible dangerous movement patterns so it is easier to stop putting heavy loads at this point. I WILL Squat and Deadlift again post surgery. So short term sacrifice for long term gain.

2. I will be doing more Bodyweight stuff. It will help keep my body in check, alleviate the imbalances i seem to be fighting. It will also help me to do more conditioning. Part of this is working on Pull ups again now that I seem to have whatever rotator issue solved.

3.  More conditioning work is in order. I am not slowly turning into a fat bastard with not being able to Deadlift, or now Squat. I do have a few pounds to lose which will help the strain on my low back (and will make Pull Ups easier).  So I will programming more HIT, Tempo, MetCons, and Interval sessions.

4. I will be training Grip work. An interest that I have had for awhile. One full session a week and some sort of grip work daily. I have the time so now is the time to try something new. I am looking forward to building a grip Medley or two as well as the unique challenges grip work brings.

5. More Kettlebell work. I will be doing more than just a few Kb swings once a week. I will work in a full session a week and some low volume stuff a few times a week. Not going full Girevoy just yet though.

6. **My overall priority is Low Back /Abdominal work /Glute Work.**
I really should have made this number 1 on the list. This has been the priority for the past few weeks. I need to keep this up to remain discomfort /pain free. Once session a day. Low - medium volume of several different exercises. To keep things strong and to maintain endurance in my low back. Not sure how many times i have to learn this painful lesson.

7. I will train Bench for Strength and do bodybuilding work for everything else.  Accessory work for Bench. Supplemental work for everything else. Building some muscle will also help in keeping my weight down with a little higher volume.

Working Night shift I may just become as sullen as Batman. 

I have also had another major change in the past few weeks. I have had to move cities for work. I will keep my home on the island but also be living in an apartment 2 hrs away. I will be working Shift work for the first time in my life. 7 days on /4 days off. I will be cycling through day/ evening/ midnight shifts. My Days off I will be able to head to my actual home.

It leaves me with an interesting trg scenario:

- I get 1.5 hrs to train in a farily well equipped Gym while on shift.
-My Apt away has small decent gym. Db's up to 70lbs, I can store my 53lbs KB's, some good "cardio" machines and a Pulley machine.
-during my 4 days at home I have my basement gym and my old trg facility.
- Shift work gives me a very set schedule so I am going to be able to keep my nutrition locked in. Although I am sure working midnight shifts there will be challenges. But if my food is prepped and with me there is less chance of falling off the rails.

So some unique challenges for nutrition, trg times and facility assets.

Nutrition.

So I will be organizing things in a unique manner. 7 days based off of what i have access to vs What I have access to while at Home (Prowler, Sleds, Step Mill w/weight vest) The diversity has me excited to see how things fall into place. Essentially I am going to organize everything around a 11 day trg cycle and see how it plays out. There will be a lot of 2 a days but one session will always be low volume, low intensity rehab work.

I am spending the next week or so building my training program as I discover what equipment I do have to work with and how the different shift times affect time of day training. As well other factors like sleep, mood based off time of day, etc.

I have a few other things on the "idea table" as they develop I will talk about those as well. Some exciting prospects working in a larger city.

Keep Moving Forward, Keep Getting Strong(er)