Fuck i really wish i could write this first thing in the morning right after trg. I seem to let so many small details slip through out the day. Yesterday morning after the intense pre-session with the semi-english dude it was invasion of the green t-shirts. A dozen or so young kids coming into the weight room all trying to Bench press 135 lbs. None of them touched, most of them looked like they really need to stop skipping meals and maybe keep a sandwich in their pocket(s). Not really bashing on them, it is common with the young guys in the facility i train in. If they ask questions i answer, but i never waste my breathe giving advice.
Treadmill 10 min /Max Incline / Lvl 3.5-4.6 Run /Walk 5 x R /W
This was purely a gut session my Knee was screaming at me after the 3 rd lap. My mind took over. It was one of those days where i just had to keep pushing, fuck the consequences. It was strange because going into this session my knee felt great and i even cut the pace a little the first lap. Then when the knee started being annoying i gritted my teeth and ran through it. Just frustrated i guess.
Then i went and did stuff.
TRX Lunges 2 x 20
Single Leg Glute Bridge 3 x 10
Front squat 1 x 5
Banded Walks 2 x 10 steps
TKE's 4 x 20
Shrugs 4 x 15 x 70
Side Bends 3 x 10
Rev Hypers 3 x 15
Back Ext 3 x 10
Seated Calf Raises 3 x 15-20 x 45
Kirk Karwoski Rows 1 x 30 x bar, 1 x 20 x 135
I will post a vid of this last exercise on Thursday. It is more like a modified shrug.
Pool Session Flutter kicks w/ Board 6 min Front Crawl 10 min Deep End Water Running w/Water DB 10 min Shallow end Running 10 min Jump Squats 12 x 1 x bodyweight, 4 x 3
The Jump Squats i warm up with Singles. rest is about 20-30 sec between the singles. The Triples are just that 3 jumps continuous, practicing the landing and re-launching. It is kind of fun. I slipped slightly this morning on some ice, gave my self a startle. No pain, irritation to the same spot on my F'n Patella Bursa but if that is all i have for complications i count myself lucky.
Just have to find a way.
-I have to ramp up the volume on the TKE's, and the Glute Bridge.
-I will keep pressing the GHR because i know they will help long term.
- I am tired, who fucking cares? I need this recovery. it is not a want. just keep pressing forward.
Got to the gym early this morning and nearly had an altercation. Got in, drop my stuff off at a Bench. The one i prefer to use. Did two quick warm up sets and then walked with purpose over to do some Rev Hypers I came back and some dude was hovering over my bench. yes MY bench. Lol.
Me "I am still using that"
dude "you want to use this?"
Me"yes i already was using it, that is my stuff right there"
dude "OK you can use it i will use another one" then continues to stand there, looking at me while he puts his gloves on. i thought to myself really you want to alpha male this scenario. fuck dude. English was not his first language so maybe something was lost in translation. I see the guy every morning, does some weird magazine routine but at least he hits it with some level of intensity and tenacity so it seems to be working. Anyhow i went over to my book and i think he figured it out that i was not leaving. Anyhow after this non-sense i got down to mother**cking business.
fight club almost literally this morning, ironically in a near empty weight room.
Oh i burned up pretty hot this session. I whacked my ear with a Razor and somehow thought wearing a toque over the giant piece of white tape w/ gauze would be less odd looking. But at least it kept the questions to a minimum. Oh wait people don't really talk to me anyhow when i train. Just glad i did not pass out from heat exhaustion. they apparently finally figured out how to turn the heat on in the gym. hoodies are cool. with the addition of the toque it increased my core temp by a few degrees i am sure. LOL.
Bench
3 x 5 x Bar
1 x 5 x 95
1 x 5 x 115
1 x 3 x 135
1 x 3 x 145
1 x 3 x 165
1 x 12 x 185 (Rep PR)
3 x 10 x 145 (extra work /volume)
SuperSet Neutral grip Db Incline Bench Press
3 x 15 x 35 (shoulders were tight and sore so i stayed light) Fat Man Rows
3 x 15 x 80
Machine Rows
3 x 15 x 150 /140 /130 (reduced after each set.)
The over heating thing really tapped my strength. I guess i could have slowed down and took longer rest breaks. nah that is dumb idea. Lol. i have noticed two weeks in a row now going from flat bench to incl Db bench my shoulders feel weirdly tight and stiff. So i use this as a blood pump assistance work. By the end of the Fat man rows i was sweating something fierce.
Super set
Face Pulls 4 x 15 x 55 Weighted Abs 4 x 8 x 100
Modified Single leg Hip Bridge 5 x 5-10
This is the new Glute exercise to get my Glute max firing properly. Every set is dictated by how controlled and strong i can keep the contraction. The moment it shuts down i stop and rest. i will as always see if i can find a video.
Neck Crunch 5 x 20-25 x 25 lbs Clamshells 3 x 20 GHR 3 x 5 (Massive glute contraction at the top of ever rep)
Foam Rolled the crap out of my leg with my Rumble Roller
I went back to the gym and did some more tonight.
Session #2 7:30pm Treadmill Max Incline /20 min total (Lvl 3.0-4.0 0-10min) ( Lvl 4.0-4.6 10 -20 min) Modified Single Leg Hip bridge 2 x 10 Seated Calf Raises 3 x 15-25 reps x 45 lbs
Ok eating half a meat pie and off to bed.
Highlights to catch up on the last few days. Spent the weekend visiting my Parents and relaxing. Foam Rolling, Stretching, and doing my Glute activation work.
28 Feb 2013
Too much Bull-Shite in the morning so the only thing i got done was my pool rehab
Flutter Kicks w/ Board x 5 min Front Crawl x 6 min Deep End Water Running w/ Water DB x 10 min Shallow End water running x 10 min Shallow End Jump Squats 5 sets x 3 reps
I am slowly transition to doing more time doing the front crawl and less time with the flutter board and Deep End Running. The Deep end running running is good for the ROM in my Knee but i am finding i have to do less and less before i feel ready to run in the shallow end. The Pool Jumping still feels great. I transitioned from chest high water to waist high. As i made this transition i also increased the depth of my squat before jumping explosively. The landing in the pool i am sticking perfectly. I am also able to now focus on triple extension on my jumps to make sure i jump and extend through my ankles, knees, and Hips.
1 Mar 2013 Dynamic Bench
2 x 5 x bar
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
1 x 3 x 155
4 x 3 x 165
Superset Horizontal Shrug
1 x 15 x 75
4 x 15 x 65 Neutral Db Flat bench
1 x 15 x 65
4 x 15 x 55 Superset OH Tri-extensions 3 x 10 x 125 (triple pulley mach) EZ Curl bar Cable curl 3 x 25-30 x 60
A lot of early morning stupidity ate up a lot of time but i did make it to the gym in am. Everything felt good and strong. The supersets felt great and saved time i did not have. I powered through the Dynamic bench. My intention was to worry less about my percentages and go with whatever weight felt explosive and fast. Now that i can reproduce leg drive there is A LOT more weight i can move in the tank. The 165 lbs snapped at the top and felt good. I also shut it down 1 or 2 sets early to keep things healthy. I will up it a few more reps next week.
Notes and news from Physio Therapist
I also had a visit with the Physio therapist to end my week She is going on holidays next week. I go on holidays the week after. So the main set of instructions was stay healthy. Lol. I am going to experiment the next two weeks but more on that in a minute.
- tested my Hamstrings, Quads, Glutes, IT band, ROM and flexibility. Everything is normal or above normal for this point of the recovery.
-we discussed my knee and i had a theory. She trusts my instincts and we confirmed what i discovered Wed morning.
-When i do single leg hip raises my right glute does not fire at all. My Hamstrings do most if not all the work. This is where the problem is.
-She gave me an exercise to hopefully turn my Glute back on. This is most likely where all the trouble with my IT and Patellar Bursa are stemming from.
-I will continue to do everything else for the Bursa and IT band.
-Also continue to work the Lunges. She is very happy with the Lunge progress using the TRX.
-I told her i would experiment on doing controlled contractions while i lunge. Essentially tighten everything in my leg and then try to lunge. It is all about reset the mind muscle connection.
-My Knee is tapped and i will go for a run tomorrow night and Tuesday morning.
-I have an appointment Thursday afternoon for a treatment with a PT assistant. She will also tape my knee back up.
-I would think that by the time i come back from holidays tape should not be required. especially if i get everything else functioning properly again.
This sums up my attitude towards recovery every day. One inch at a fucking time. Clawing, biting, fighting for that inch. Today was another another addition to what i CAN do. Sleep was messed up last night because the power went out, i some how woke up and realized i needed to reset my alarm clock so i could sleep 45 more minutes. I did contemplate just getting up at 4 am. But decided against it.
Warm Up: Dips x 15, Rev hyper x 20, leg raises x 20, Back Ext x 15, Red band Pull-a-parts 2 x 20, Black band Pull Face pulls 2 x 20
Military grade Koala, now with laser eyes.
I did some more Rev Hypers, Back Ext & leg raises just for good measure
*STANDING* OH Press (first time since Oct 2012)
2 x 5 x bar
1 x 5 x 55lbs
1 x 5 x 70
1 x 3 x 80
1 x 5 x 90
1 x 5 x 100
1 x 11 x 115
For the first time doing these they felt better than before surgery. I dropped the weight on these so that i will progress up slowly and allowing my leg to adjust. Which gave me no issues with these at all today. Body positioning, thoracic mobility, and tight back all contributed to an awesome session. I want 200 lbs on this Before the end of the year. I hit 185 lbs 2 weeks before surgery and i have OH Pressed 190 lbs. Take my time and work the weight back up. but today was a very solid starting block. Superset Machine Row 3 x 15 x 175 Head Harness
1 x 15 x 25 lbs
1 x 15 x 35 lbs
2 x 15 x 45 lbs (**REP PR**)
Strange superset but i wanted to do head harness, hell i want to do it everyday. Worked the weight up, did one extra set of 15 just to see if i could. machine rows felt very smooth and powerful today, 5 more lbs next week. i make a point of trying to hold the weight at the top of the contraction for extra back pump-i-tude
Prefontaine may have had a small neck but the guy could run fast!
Some big dude decided to jump on the machine rows when i went to get plates. Trying to impress his buddies. He barely could half row it, and i don't think he did more 5 rows. He out weighted me by at least 20 lbs. That made me feel like i am on the right track. Superset Fat Man Rows 3 x 15 x 90 Standing DB OH Press 3 x 15 x 35
Superset Weighted Abs 3 x 8 x 100 Cable Face Pulls 3 x 15 x 70
Seated Calf Raises 3 x 25 x 45 (no 'pop' this time) ADduction Machine 1 x 20 x 100 /1 x 20 x 115 ABduction Machine 2 x 20 x 190 GHR 2 x 5 Clamshells 2 x 20 x Orange Band Single Leg Bridge 2 x 10
What might seem very minor might be the whole reason for the IT band /Patella saga. While doing the Single Leg Bridging i had NO Glute involvement at all or at least i could not feel it. Almost like it was shut off. So i will be doing these, A LOT, of these until it turns back on. Funny with all the glute work i am doing this movement has no activation. So hopefully this is a problem fixer.
We have lift off!
Recovery Meet #1 of 2
So today in Electronic format i received confirmation of my registration for one of 2 meets i have decided to do. This meet is 20 July in Ottawa. I will send in my second registration (2 June Toronto) at the end of the week on payday. Both Meets i will do Bench Only. It gets me on the platform and training for these will also guide my Rehab /Recovery process.
In regards to the meet i have a rough guideline set out. I will flesh it out over the next week or so. One more step in the process. One more inch moved past.
"To eat things that would make a Billy goat puke...to win by Attrition" Those two lines resonated for me as a 10 yr old boy. They have never left me for some reason. In some ways i have lived my life by them.
Also the line from my Grandpa Wyper "You just need to grow a bigger set of balls and do it" The random stuff that sticks with us as we go down the road of life.
This morning's session went very well. It was quick and light but very productive. The pool session was rock solid.
Treadmill 10 min /Max Incl / 2min @Lvl 3.7 /8min @ Lvl 4.0-4.5
This has been a real quiet source of gain for me since i first got on a treadmill in Dec and could barely walk at Lvl 3.0
Run /Walk 1 min alt 4 x R /W
The huge GAIN for this today is that my speed, pace, and running gate were the best yet. If anything i out ran my leg /Patella issue which is why i shut it down after 4 intervals. My pace was 1 lap per minute! (220m /min) So things are definitely coming along. Prowler 1 x 220 m x 90 lbs TRX Lunge 2 x 10 TRX Pistols 2 x 5 Front Squats (NO BOX, Balls to Heels) 3 x 5 Hops 10, 5, 5 Clamshells 2 x 20
Or click the link to go to EFS for the explanation from Dave Tate how to do this supremely awesome exercise. Makes you damn near Bullet Proof.
That was it that was all for this morning.
The Trx Lunges are coming along nicely i was able to do several reps of near full body weight with my right leg as the support leg. I will be dragging my Rumble Roller to the gym to get in some extra rolling /meat tenderizing of my right IT band and Quadriceps.
I took the tape off my Knee mid morning because after the running session today it seemed to have shifted and was causing me irritation as it was pulling my patella in a slightly uncomfortable direction. so as directed when i first started getting tape i tore it off. i really need to remember to shave my knee.
Pool Rehab Afternoon Session
Understandably i had a lot of energy going into this session and i let it burn today. Flutter Kicks with Board 5 Min Front Crawl 5 min (this was very fast and my heart was popping) Deep End Running w/ Water Db's 10 Min Shallow End Running 10 min (high knees in the deep water /digging hard in the shallower water) Hops 5, 3, 3, 3,
The Front crawl i was smooth and relaxed but i was pushing the pace. It felt good to breathe that hard and push. All this Flutter kicking with the board has actually improved my swimming ability over the past few weeks.
ONE more Rambo picture for good measure. Lol
I will have to try to not over do the Plyo hops. I will adhere to prilepin's chart which is not designed for this but will keep me in check and give me boundaries. So essentially 24 total hops a day, done in sets of 3. I already found doing sets of 10 made it conditioning which is not the point. If i do sets of 5 i slow everything right down and those 5 reps actually take me about 35-45 secs to complete. I will say jumping in the pool was awesome. I have a lot of explosiveness in my legs, i just need to learn to stick the landing. I am enjoying these so i will be doing these a Lot. My goal is to do 8 sets of 3 reps but do the 3 reps in rapid succession. Right now i reset after every hop whether on dry land or in the pool. But really this is only day 1 since i was told to do them.
From the moment the alarm went off this morning this seemed to be my mindset. I was bound and determined to NOT have a repeat of last week. As such i strode into my training session with renewed vigor and panache. Everyday is a new day. Every week is a new week. So a lot of good, great and awesome to get through in today's blog. Warmed up with: Rev Hyper, back Ext, Side Bends, Leg Raise, dips, rainbows, push ups 1 set of 10 each no rest
Hoist the Colours!
Bench Press (First "heavy" Bench Session since Surgery)
3 x 5 x bar
1 x 5 x 95
1 x 5 x 115
1 x 3 x 135
1 x 5 x 135
1 x 5 x 155
1 x 5 x 175
Back to using 5/3/1 for my Bench. I based the cycle off a 240 lbs Training Max (TM). Which was my last competition Bench Completed. Come June i will be a whole lot strong(er). I already know i am but i am building myself up slowly. locking in the technique. Which today i found near perfect leg drive.(GREAT NEWS) This is a huge deal. I have always struggled with leg drive on my bench on and off. Today it was spot on and that 175 felt like speed work it was popping off my chest so hard. Machine Row 3 x 15 x 170 (1 min rest for fun)
Superset Incline Db Bench 3 x 15 x 50 Fat man rows 3 x 15 x 90
Black Band Face Pull 3 x 30 Black band Tricep Push down 3 x 40 Red Band Pull-a-parts 3 x 30 Red Band Tricep Pushdowns 3 x 40
Supersetted through the face pull and band pull-A-parts with the Tricep Pushdowns in between. after 3 sets with the black band i switched to do 3 sets with the red band. Tricep FIRE! Head Harness 4 x 30 x 25 lbs TKE's Left Leg 30, 30, 30 Right Leg 40, 40, 40
Trying something different today to see if i can effect a strong(er), higher quality contraction by pushing the volume on these. Doing the first half fast, the second half slow and controlled. Sort of worked. Going to keep trying these for the week. ADduction Machine 3 x 20 x 100 ABduction Machine 3 x 20 x 190
Seated Calf Raises 3 x 25 x 45
Something popped, let go, felt strange in my upper gastroc (calf) area. No pain things just sort of felt off. I stretched it. I will keep an eye on it. But immediately my knee felt about 95% "normal".(GOOD NEWS) I also noted that being rock bottom in the squat position there was no pressure on the lateral side of my leg. So i will take this oddity as a good thing.
Physio Therapist visit
- ultra sound on knee
- re-taped the patella
-talked about problem with contraction quality & TKE's, i am fine the muscle is contracting where it needs to. The problem is i compare contraction between both legs. Left leg i get a monster contraction in comparison.
-keep an eye on the "pop" in my calf. I mentioned so she was aware.
-PT is away next week so we mad arrangements for next week. I will see her again on Friday.
- cleared to do GLute Ham Raises (FUCKING HELL YEAH!)
- cleared to start Plyo metrics which was bit of a funny gong show when she had me "practice" on the hard Physio floor in socks. She said soft knees, i thought soft knees, i envisioned soft knees, i landed flat footed with an almost locked leg. LMAO! I did get the movement after that though
- PT is excited and very pleased with how my pool running is coming along.
-do more balance work on the Bosu ball using forceful leg kicks
Session #2
So in an effort to be slightly more efficient with my training i will be breaking my day up into 2-a-days. My brother and i laughed about this because he is considering doing the same thing with his run training. Anyhow 45-60 min MAX. Bike followed by some leg specific trg. Tuesdays and Thursdays will be pool as they have been and Mon /Wed /Fri will be bike. rotating between INT /TEMPO /Slow recovery. 20-25 min Max on the bike. As i am better able to run this will probably be phased out for running and hill sprints. Spin Bike 5 min 85-90 rpm / 12 min 99-103 rpm(TEMPO) TRX Lunge 2 x 10 Pistols 2 x 5 Squats 1 x 20
Po has soft knee landings i am sure
Double Leg Hops (aka really lame Jump Squats)
2 x 10
As these improve i will drop the volume and focus on power and landing. For now i will keep doing them on the foam floor with running shows on focusing on a controlled landing. I will slowly turn these into something similar like i do on dynamic effort day 8 sets of 3 reps. But that will come in time. For now i have just as much trying to land with soft knees. ***GLUTE HAM RAISES***(AWESOME NEWS)
3 x 5 Dips 1 x 10
These felt awesome. It will take a few days to work back up to sets of 10. The strength to do these is still there but my Hamstrings were contracting /cramping insanely because the last time i did these it was July 2012. Video tomorrow on how to do these.
20 Feb 2013 Highlight of the day:Seated OH Press 1 x 15 x bar /65 /85
This was test day and i was wiped from a night of broken sleep 2 nights in a row thanks to the dog. I love her to death but really having to go poop at 3:30 am is disruptive to my sleep. Lol.
Please FriendBeast, i need to poop. I know it is early but this is an emergency!
21 Feb 2013 Highlight of the Day: Trap Machine Shrugs 10 x 10 x 90 lbs
The leg testing seemed to actually tire me out. The leg was stiff, not sore. It was of course Throat Punch Thursday. So there was other neck work done as well. I did do some treadmill work, 18 min up to Lvl 4.3.
For a de-load week usually by this point i am feeling slightly better and more energized, not so this week. Oh well.
Throat Punch'n every week. 18" or die trying!
22 Feb 2013
Highlight of the Day: OH Tricep Extensions
1 x 20 x 70
1 x 20 x 80
1 x 20 x 95
1 x 20 x 100
2 x 20 x 80
I did try Dynamic benching but my leg was far to stiff do my set up. Everything felt off. So i tried the bar, 95, 115, 135 and then shut it down. No reason to waste time trying to do something i clearly was not prepared to do this day. My head space has been off all week. A lot of outside distractions that i normally blank out when i walk into the gym. I am human. Off days are going to happen.
Yup, this sums up my week of training.
23 Feb 2013 Highlight of the Day: Pull Ups 8 sets of 13 reps
The pull ups i got through. Still tired. Did push ups and Bosu Situps as well. Plus a bunch of normal body weight stuff i do on Silver back Saturday. It was good to get this assignment done. Last 2 sets were grinders for sure but better than last week. I again had to mentally fight through this session. contemplating a longer de-load week.
So weeks like this will happen. I will keep plodding forward. I will get a few naps in over the weekend. Go to bed earlier. Eat more food. Things like Egg Rolls. Eggs. Bacon. Ground Meats. but overall dig in and keep pushing forward. I had so many PR's and smooth awesome sessions i sort of new a slight dip in training was coming. So i will adjust.
With the upcoming ability to lift coming. I will start altering my weekly Schedule this week. I will not go into details but i will highlight changes i make them .
Not as evil as the media would have you believe.
I also realized i have dropped the bike. I think in light of the waiting for my knee to recover a little more so that i can run regularly i will fill in with some extra bike in the evenings. The plan is to ride the bike for 20-25 min max rotating between Slow & Easy (recovery), Tempo rides, and Intervals (INT). I will follow this up with The Daily 30 as well as TKE's & Squat work with the bar. No planned training for today. i will take a full rest and eat stuff.
Sent in my membership dues for Ontario Powerlifting Federation. Next payday i will register 1 possibly 2 Bench Only meets.
I see the Physio therapist tomorrow afternoon. I will discuss with her adding Glute-Ham Raises back into my training. The best exercise for hamstring and back chain strength.
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