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)

29 Dec 2013 - Snowstorms, Ice Storms, and Power Outages.

1010 hrs

This tree used to straight. 

Clock is still messed up in the gym so i am guessing on the time if it really matters. I took my time and just smashed it up after 2 weeks of battle Snow and Ice from Home. I went and saw my Parents only to be trapped by the weather for 4 days. Then i came home in time for an Ice storm and power outages. Oh and yeah i blew a tire on my car just before the ice storm hit. Good times. Everything is cool. I have a wood stove and every time the power has come back on we have prepped that much more. (it is gone out 4 times in the last week. The power line is clinging precariously to my house so i am sure it will go out at least once more before 2013 is done.)

Icy Winter Wonderland

I found these the last two weeks and have been doing them daily. I did them today as my warm up.
Banded Pull-A-Part Series - David Allen
Banded Hip Series -David Allen

SSB Box Squat (Approx 1 inch high)
(For Clarification the bar is 45 lbs because the bar is always 45 lbs)
2 x 7 x Bar
2 x 5 x 135
1 x 5 x 185 Added Knee Wraps (Light Wrap)
1 x 3 x 185
2 x 3 x 205
2 x 3 x 225 Added Belt
1 x 2 x 275
1 x 1 x 295
1 x 1 x 315
1 x 5 x 225 No belt or Wraps
1 x 11 x 185
This was not preplanned other than i was going to use the SSB and i was going to use a box to take some stress off my hip. I pushed the ROM work and in all things my hip cpasule fought back A LOT. to the point where i ceased the ROM work, only done the banded hip work (it seems to be helping), and taking some vitamin "I" (Ibuprofen). It has been a week of Vitamin I so i will come off it tomorrow and see how things are. The Box Squats were fun and did not seem to irritate anything. The SSB is a whole different animal making it fun.

Sumo Deadlift (Weight does not include the bar)
1 x 7 x 60 kg
4 x 7 x 70 kg
This was done simply as glute work and to try and keep my hip stretch out. Pushed the pace a little and threw in a few sets of EZ bar curls to mix things up.

After 2 weeks away i almost need one. 

EZ Curl Bar Curls (bar weight not included)
3 x 6 x 40 kg

I will finish the year up strong the next 2 days with a few roughed out plans. Then flesh things out as i go. Then back on the path Thursday. I will also be doing a lot more single leg work for the next 6 weeks to even things out further. Another plan is to continue with the SSB onto a box for the next 6 weeks to let my hip rest a little more. i will also be forced to do a lot of short sessions getting into the gym 2 times a day instead. which will help with the post Christmas Rush.

Machete's For Christmas are awesome.

Keep Moving Forward, Keep Getting Strong(er)

20 Dec 2013 - Day before the shortest day of the year.

0230 hrs
Hip and Low back were fighting each other. Not painful but definitely discomforting. So i got up, threw a log on the fire and headed to the basement. 30 min of Active ROM work and foam rolling. I could feel my low back is out just a touch. As long as i keep my hip stretched out and my piriformis relaxed all is good. Then back to bed for a 0600 wake up, probably closer to 0630. It is my holidays after all.

0815 hrs
The real work begins. I could get into my Deadlift position pain   free but it also felt like i had to have everything spot on with little room for error. But this is all sub maximal lifting so i knew it would go well enough.

20 min of Hip /Low back ROM work Again making sure everything was as loose and relaxed as i could get it. Once i was warmed up everything felt fantastic.

Deadlift
2 x 5 x 135
1 x 5 x 165
1 x 3 x 205
1 x 5 x 245
1 x 3 x 280
1 x 2 x 310

Joker Set
1 x 1 x 345 lbs

First /Last
5 x 5 x 225

310 went up very well, twice. So i made the jump to 345. It went up smooth enough but i figured anything beyond that might be playing with Fire. No reason to cripple myself a few days before Christmas. Dropped down to 225 instead the regularly scheduled 245. I wanted to work technique and i cut the rest down on these sets to less than a minute. Conditioning? Just lift weights faster.

TKE 2 x 21 x EFS Gray Band
Head Harness
1 x 15 /17 /15 x 20 /35 /44 lbs
1 x 15 x 44 lbs
The knee wanted some attention so i gave it some. The weather changes are causing havoc with my scar tissue. The head harness i did not want to waste a lot of time warming up this increase in poundage's worked out well. Great neck pump. Low back was starting to complain after the second set so i shut things down. As i could feel my hip starting to cramp i pulled the Lax ball and KB out for some extra work.

Hip Floss Take a Lax Ball and put it on your lower abdomen /Hip flexor area. Now put a 53 Lbs KB on top of it. Flex and relax. Move the lax ball around for 10 min. Eventually everything that was starting to cramp up relaxed wonderfully. So i could go about my day. Low back is still out of joint a little but not debilitating.

Keep Moving Forward, Keep Getting Strong(er)

19 Dec 2013 - 5 mths until my birthday

0710 hrs
Still on Holiday so i took my time. Let my body get a little more sleep than usual. Up and ready to get at it though.

yeah i always consider this on Bench day. HA!

45 Back Ext 3 x 11
Band Pull-A-Parts 4 x 21 x EFS Red Band
Bench
3 x 5 x bar
2 x 5 x 95
1 x 5 x 105
1 x 5 x 125
1 x 3 x 145
1 x 5 x 160
1 x 9 x 125*
2 x 7 x 125*
Everything felt solid and smooth in the set up. Things are still progressing and staying even. Now i am working on "bending the bar" and keeping my upper back as tight as possible. leg drive is coming along as well. The sets with the * i did close grip to see how things would hold up.

Db Bench
1 x 31 x 30 lbs
1 x 21 x 40 lbs
1 x 17 x 50 lbs
1 x 7 x 60 lbs
1 x 19 x 45 lbs
I am continuing to use the DB Bench to build the symmetry and balance between the two halves. The ^0 lbs felt the best a semi heavy Db has felt in awhile. Next cycle i will start pushing the weight.

Incline Bench Rear Delt /Lat Row
1 x 31 x 20 lbs
1 x 11 x 40 lbs
1 x 11 /13 /19 x 40 /30 /20 lbs

So EFS every year sells a charity book filled with amazing programs that directly benefit the Make a wish foundation in Ohio and Kentucky area. You should buy a copy of either volume 1 or volume 2. both are equally awesome. Out of Volume 1 is a Prowler Program written by my coach, mentor and Friend harry Selkow. I am going to give it a run for the next few months.
Book 1
Book 2

So today i ran myself through the Entry level test to see where i was at conditioning wise.
So knowing the standard going in, at least for me anyhow, it does change slightly from person to person.

Prowler 
10 x 40 yards x 90 lbs
Time 11 min 58 sec (let's just call it 12 min even)
I started out well enough but somewhere midway through my 8th trip things went from bad to worse. I think i heard Ravens cawing and i may have seen Odin himself. Yup entry level of the Prowler Flu set in. I kept pushing till the end. So now i know where i stand and i know how far off the mark for the entry test.

This time last year....

Keep Moving Forward, Keep Getting Strong(er)

18 Dec 2013 -Squatt'n 5 /3 /1 Day

0840 hrs
I am on Holidays so took my time going in today. I will get to my absence in just a minute. I really took my time warming up my hips today to make sure everything was moving and grooving for lifting today. The end of the first 5 /3 /1 cycle so next week will be a quasi deload or i may jump into the next cycel depending on how things play out over the next few days.

90 /90 Hip Traction /Stretch 3 min each position
Mobility Series X a ton of reps for ea exercise.

Squats
2 x 5 x bar
1 x 5 x 95
1 x 5 x 135
1 x 5 x 165
1 x 5 x 195
1 x 5 x 245
1 x 3 x 280
1 x 3 x 310

Everything felt very solid and smooth. My big focus today was keeping everything tight and maximally trying to make room in my hips and driving my knees out in the process. The problem or issue i found is that i lose my arch when i do this. My hip felt a lot better but the lack of ROM through my low troubles me because that ROM has to come from some where. No injuries today but i will keep work at this. 310 felt decent a smooth.
Squats
1 x 5 x 245
3 x 5 x 225

I had 5 sets of 7 reps with 245 lbs in my book but that simply was not in the cards today. My hip is feeling great but i could feel it fatiguing quickly so i dropped the reps and then i dropped the weight.

GHR  2 x 9, 1 x 7
Hanging Leg Raises 3 x 7

GHR felt very solid today until that third set then form seemed to disappear. I will do some more tomorrow.

Odds & Sodds:

Last Friday felt great. Then while relaxing on the couch i seemed to tweak my shoulder some how. It felt like I had pinched the muscle some how. Just picking up my coat to shoulder level was painfully. I drove to see my parents (about 5 hrs of travel stopping to Christmas shop along the way) and when i got there it did feel drastically better. The weather was shitty the whole time i was home visiting so getting out to the gym was trouble some. My should recovered my Sunday and then my hip seemed to go in reverse. Things do have to get worse before they get better. I am hoping that this was the case because i spent Saturday night until Tuesday when i left doing everything i could think of to work out my hip. It felt a lot better today which is why i went ahead with Sunday Squat work out. Last Sunday this probably would have been a disaster or a 2 plus hr squat session.

So a few days at my parents place eating and relaxing and stretching. Now i am home. Now i can train through the holidays. I am hoping the roads are clear on Christmas day so i can get a decent Ruck march in early in the AM before opening gifts.

Keep Moving Forward, Keep Getting Strong(er)

13 Dec 2013 - two sessions. one morning.

0630 hrs

I really was on track to be at the gym early. Then mother nature called. Then one of the dogs got up. before i knew it an hr had passed. so i was a wee bit delayed. But the focus was only going to be Deadlifts anyhow. I got the required work completed and then went to work.
Deadlifts
1 x 5 x 135
1 x 5 x 165
1 x 3 x 205
1 x 3 x 235
1 x 3 x 265
1 x 3 x 295

..And that was it for the morning session. I will be happy to spend some actual time deadlifting next week. These felt solid but the 295 felt heavier than it should have. I reset after every rep to try and fix it.
I have a EFS Texas Power Bar in my basement now. Plates to be bought shortly. So hopefully i can get some decent video for critiquing to figure out where the issue is with my Deadlift form. It might just be my hip adjusting as it opens back up but i don't like excuses.

1050 hrs
Session number 2 for the day and the actual lifting that is supposed to be happening on a Friday. I watched another Awesome video from J.L. Holdsworth, Owner of The Spot Athletics. It was about shoulder integrity. Anyhow he gave me some new ideas for shoulder warm ups with the bands.

Touchdown Poses 2 x 21 x Orange EFS Mini band
Modified Scare Crows 2 x 11 x Orange EFS Mini Band
Band Pull-A-Parts 1 x 31
OH Press
2 x 11 x bar
1 x 5 x 55
1 x 5 x 65
1 x 3 x 80
1 x 3 x 90
1 x 3 x 105
1 x 6 x 115
4 x 9 x 90
Banded Incline Push ups 3 x 11 x 2Orange EFS Mini Bands
Shoulders were tight and tired going into this so I did not push too hard but got the work done. Things are starting to very solid. Now i just need to feel strong doing these again. Finished up with some banded Push Ups for lock out of all my pressing Movements.

This definitely applied to my training this week. 

So the week of maintenance is over. SilverBack Saturday tomorrow. I will be at my parents for Squats on Sunday so i will be training at my original gym, that is always exciting. I will be able to take my time and do some longer training sessions for the next 3 weeks. i will be bringing Ruck sessions back as well as Prowler work, sprint /Tempo work. I don't relax on holidays i ramp things up.

Keep moving Forward, keep getting Strong(er)

12 Dec 3013

11 Dec 2013

0555 hrs
Band Pull-A-Parts 4 x 21 x Red EFS Band
Bench
3 x 5 x bar
1 x 5 x 85
1 x 5 x 100
1 x 3 x 105
1 x 3 x 120
1 x 3 x 140
1 x 11 x 155
Single Arm Barbell Row
1 x 9 x 25 lbs
2 x 7 x 50 lbs
1 x 13 x 25 lbs

Nothing terribly impressive. but every week is building on the preceding week. Which means big impressive things will come with time and patience. The Band Pull-A-Parts were done in between sets of bench. The Single Arm barbell row was to get some sort of assistance work completed. This week has turned into a bare bones maintenance week. Looking forward to having 3 weeks off to train.

12 Dec 2013

Nothing. Other than some 90 /90 Hip Stretching /Activation. I had an unplanned middle of the night session that kept me up. So i needed the extra hr of sleep. This week calorie wise has been insane. I feel bloated and gross. It will be good to relax and ramp things up training and recovery-wise. I will get in two short sessions to make up for a little bit of lost time.

Keep Moving Forward, Keep Getting Strong(er)