[u]4/17/09 Friday: Rest and Rehab [/u]
Rehab:
External Rotations to Side
Band Pull Aparts
External Rotations to Ear?
Scap Depressions
Scap Retractions
Comments:
Might try heavy deadlifts tomorrow depending on how my shoulder feels in the morning.
[u] 4/18/09 Saturday: Lift [/u]
Warm Up:
Leg Swings
Ys and External Rotations w/ Superman
Samson Stretch
Bar Calf Stretch
M. Snatch + OH Squat + Drop Snatch:
Barx5
75x3
95x3
115x3
Some RDL bounces as well. Part of my warm up
Trap Bar DL:
135x12
225x8
275x5
315x3
…Straps…
355x5
385x1 (Failed attempt at 3)
…Remove Straps…
275x8
Expected more on this. First time really using straps, but they are necessary, specifically for this bar. I’m wondering if that played a role or if I am in the process of getting weaker.
High Bar B. Squat:
135x8
185x5
225x3
265x2x3
Testing shoulder, but probably shouldn’t have done this.
Circuit:
4 Rounds…
Chin Ups - BWx10
B. Ext - BW x 15
Push Ups - BW x 15
Incline Sit Ups - BW x 15
Didn’t time it or push too hard. Either way, decent pace to it w/ a bit of suck.
Comments:
Just numbed my shoulder w/ an ice massage so it feels fine. It acted up a bit after the squats, but chins and push ups were fine.
Kinda pissed about performance, but I haven’t been lifting hard at all, so I deserve it. I’m going to stay away from heavy squats and pressing work this coming week, but start doing some protractions and more push ups plus to finish this rehab process.
The week after though, it is back to it.
[u] Gym Update: [/u]
Pull up bar is mounted. I might get a cheap GHD w/ my tax rebate. Then this shit will be complete and I will officially kick ass for having a pretty well equipped home gym.
I’m going to look into softball/hammer grips for a pull up device and just sling it over a rafter. Might get a flat bench too, and rig up a pull down/horizontal row station w/ a loading pin and pulley.
[u]4/19/09 Sunday: Rest [/u]
Rest
Comments:
Shoulder is more tender than yesterday. No squats this week, as I had planned.
I was going to run sprints today, but it is raining, and the gym is closed so no c2s.
I’m just going to get some stuff taken care of so this week goes smoothly.
Great Speech:
http://www.joebageant.com/joe/2009/04/escape-from-the-zombie-food-court.html#more
[u]4/20/09 Monday: Lift [/u]
Warm Up:
5 min rower
Snatch Long Pulls+OH Squat
Leg Press + Back Extension:
1 plates + bw x 20+10
2 plates + bw x 15+10
3 plates + bw x 10+12 x 3
Lower back was tight. So tight bending over was painful. I hate when that happens, but I deserve it for not getting loose yesterday.
Box Squat + Push Ups:
135x12+0
185x8+0
225x5+0x2
225x3+15x8
[i] Just wanted to loosen up my back and hamstrings and ended up getting a workout in. Goal was to sit back as far as possible on the decent and stay tight, then just squeeze back off the box. Pushed the pace and got a good sweat going.
Used a WIDE grip, much wider than I am used to and relaxed my upper back and shoulders. I usually keep my elbows in and scrunch up my upper back but that bother my shoulder. [/i]
Ext. Rot. w/ Superman + Cable External Rot
3lbs+no pinx8+10/x3
Bike:
15 minutes 90rpm/14 resistance w/ sprint finish
Comments:
I’ll start squatting again next week. Shoulder still feels bad, but I can’t wait forever. I’m getting weaker too.
Need to add some mass to my shoulders as well, so I’ll add some bodybuilding style stuff a couple days a week, probably mixed in w/ some core work as a finisher.
[u]4/21/09 Tuesday: Recovery/Conditioning [/u]
AM:
Shoulder Rehab:
Neck and Trap Stretch
Dislocates/Pec Stretch
Band External Rotations
Scap Retraction/Depression
PM:
Warm Up:
Foam Roll
Cat/Cobra Stretch
Legs OH to V Sits
More Static Stretch
Leg Swings (Front to Back and Side to Side)
Jump Rope
Calve Stretch
Snatches:
Up to 115
Long pulls to warm up turned into drop snatches, then snatches. I had the sense to stop before I went heavy enough to bother my shoulder
KB Turkish Getup w/ OH Squat + Burpees:
3/+10x5 rounds
Easy on paper, but it really sucked. I did 3 getups before switching hands, when I usually alternate rep to rep. Good shoulder burn. Didn’t time it.
Jump Rope + Delt Raises
25 alternate-50 double-25 alternate (2 count on the alternates)+10lb/x12
x3 rounds
Shoulders starting failing on the jump rope. More good burn.
Comments:
Shitty day at work, ate some pizza and fudge, plus tuna steak w/ squash, zucchini, and mushrooms. Felt dead when I got home, my lower back was tight, but I layed down for 10 minutes and had one of those half dreams, then got warmed up and at it.
Feel much better now, which is usually what happens on days like this. This was a pretty good recovery day. I got enough in to loosen up my back and a lot of blood moving to my shoulders, w/o overdoing it.
[u]4/22/09 Wednesday: Recovery [/u]
Warm Up:
Slow Spin Air Dyne
Knees OH to V Sits
Squat Sits
C2 Rower:
500m x 1:55-2:00 x 2 (1 min rest)
500m x 1:40-1:45 x 3 (Full Rest)
Recovery/Rehab:
Incline Scap Raises - 5lbx15
External Rot. w/ Superman - 3lbx8
Back Extensions - bwx15
x 3 rounds
Cool Down:
15 min bike, Easy Pace
Comments:
Back is still tight. Probably need to stretch my hip flexors very, very brutally.
Shoulder still isn’t there, but feels slightly better. I’m back on ibuprofen, and will continue through Friday.
Not happy about this, but I am starting more aggressive rehab.
[u] 4/23/09 Thursday: Rest [/u]
Long day. No training got done.
[u]4/24/09 Friday: Lift [/u]
AM: Rehab
Usual…
External Rotations
Neck Extensions/Depressions/Retractions
Stretches
Warm Up:
Jump Rope
Calve/Hamstring Static Stretch
OH Squats/Push Ups
Muscle Snatch + Hang Snatch + Full Snatch (Light)
Snatch:
135x3
145x3 + 1 miss
155x2
165x1
170x1
175x2 misses
Felt surprisingly good. Hit the wall at 165 though and lost the will to continue. Had a protein shake and almonds at work about 3 and haven’t eaten since.
Clean and Power Jerk:
135x5
155x3
175x3
Testing shoulder. Not a problem w/ these, although I’m going to take it easy for awhile on them
Chin Ups:
BWx5
15x5
25x5
35x5x2
Small amount of pain at bottom if I relaxed my lats, so I didn’t relax my lats
FUCKING FEED ME.
Comments:
Big delivery at work this coming Wednesday. Almost ordered a pizza and sat on my ass.
I felt shitty a couple days this week, just depressed and unmotivated and it affected my eating and desire to work out. Pushed through it I guess, and I feel pretty good now. I’m thinking it may be the injury, and I’ve had to cut back on my lifting goals which were important to me. I’ve been focusing on some other things lately, starting meditating again, reading a lot, trying to get some things done at work, but this shoulder injury effected my psychological well being. I guess it is making me a more balanced person, physically weak and detrained, but more balanced.
But, Shoulder felt amazingly well. I have my last chiropractor’s visit on Monday.
I’ll see how it feels tomorrow morning before I get too excited and jump back into things.
[u]4/25/2009 Saturday: Lift [/u]
Warm Up:
Leg Swings
Quad Death Stretch
Muscle Snatch
OH Squat
Light Delt Raises
Trap Bar DL:
135x12
225x8
275x3
315x3
…straps…
355x3
365x3x2
Flipped the bar over. Grip was still an issue due to bar tilting. Reverted to straps. Felt weak off the ground.
DB B. Split Squat + Pushups:
BW+BWx15/+15
45+BWx8/+20x4
Either need to go heavier or up the pace
Back Extensions + Delt Raises:
BW+15x15+10x2
BW+12.5x15+10x2
Comments:
No shoulder pain. Didn’t really do anything that would’ve made it evident. Felt some muscular pains though, which is good for a change. I’ve been hammering my rehab exercises lately, so I’m going to chill out a bit.
Got half a days of work done too.
[u] 4/27/09 Monday: Lift [/u]
…Didn’t record yesterday. I think it was my first missed entry in my training log for awhile. Oh well.
Warm Up:
Jump Rope + Dislocates
Leg Swings
10 OH Squat
12 Push Ups (Paralletes)
5 Muscle Snatch
x 65, 85, 95
Samson Stretch
Front Squats + Ring Push Ups:
95x5+5
135x5+0
185x3+5
205x3
225x3+10x10 (strict 1 min rest)
Tried a 185 low bar back squat to warm up but it really bothered my shoulder. These were fine, when they really bothered it before. I’m going to ice it to be safe, but it looks like front squats are back in the rotation
Clean Pulls + Chins
155x3+4
185x3+4
225x3+8x4
Had to break up some of the pull up sets at the end.
Ab Wheel:
3x15
Was going to do sandbag half moons + delt raises as a finisher but something but not enough time, tomorrow though
Comments:
Taking a sabatical week and trying to break some bad habits. My goal is to try and stay aware throughout the day and not get worked up, either too happy or too sad, and trying to figure out some ingrained mental habits I have that are holding me back. This includes meditation before bed.
Sorry for the hippy bullshit and today was a good workout.
[u]4/26/2009 Tuesday: Lift [/u]
Warm Up:
Foam Roll
Jump Rope + Dislocates
Dynamic BW Squats
Leg Swings
Samson
65 lb press
Some OH Squats
M. Snatch + OHS + Hang M. Snatch + OHS:
65x3
95x3
115x2
P. Snatch + OH Squat:
135x1x5
145x1x5
155x1x3
165x1 Easy… PR or Tie PR?
175x0 Fail
Felt good. Was going to stop at 155, but I pulled one of them pretty darn good and it just about went over my head so I kept going.
Turkish Getups:
44lbx3x8
Fast pace and I should purchase a heavier KB
Delt Raises:
10x15x3
Comments:
Felt like I was getting sick all day today. Still feel like it, but a bit better after a good sweat. I’m going to cook some salmon then get a good nights sleep.
Had something else to say but I forgot. I remember in about 10 minutes.
[u]5/2/09 Saturday: Lift [/u]
Warm Up:
Rower - 2 x 500m
Squat Sits
OH Squats
Dislocates
Shoulder Warmup (Scaptions + Ext Rot w/ Superman)
Samson
M. Snatch + OHS + H. Snatch:
95x3
115x3 + Some More
Deadlift:
135x10
225x8
275x5
315x3
335x3
355x3x3 (Mixed Grip)
Not too bad. Need to work on getting set before I pull, especially on the first one.
F. Squat + Push Ups:
135x8+25
165x8+20
185x8+20
185x6+20x2
Had to clean it for the front squats, due to some asshole who insisted on curling in the squat rack. If he was younger I would have said no asshole get the fuck out, but he was an old man so I let it slide. If he was younger, I actually probably would have beat him to death w/ a 45 lb plate. More on this later. I was dying on these.
DB Press + Low Row:
20x15 + 150x15
40x6 + 195x15
40x8 + 195x15
40x6 + 195x12
[i]Press strength has went down the tubes, no surprise. Part of it may be burnt out from pushups.
The new low cable row thing they have it just plain stupid. You can’t change the stack because the counterweight isn’t heavy enough to support the pull down bar.
Oddly enough, there is two 7.5 plates at the top, I guess so you can add it to the weight listed on the stack. Why they didn’t counterweight it to 0, to account for the average pull down bar weight is beyond me. Pretty stupid [/i]
Rant:
The assholes in charge decided to get a bunch of new equipment for the base gym. Not that there was anything wrong with the old stuff, in fact I thought it was pretty well equipped gym.
The squat rack is gone. They replaced it w/ like a half rack setup, so that is some consolation. But, it just encourages people to do more bullshit exercises in there, like the guy today who did 65 lb curls while I was cleaning and front squatting right next to him, even if I asked nicely if he minded switching places.
He was an older gentleman so I let it go, but it just proves the point.
The 45 degree back extension is gone. It might be back. If not, I’ll request it back.
They got an incline bench which they didn’t have before which is good, but at the cost of the full cage.
My estimate is they spent about 10 grand on new shit, that is worse than the old shit, which was perfectly fine.
I’m glad I got my own gym, but I don’t have a squat rack and now that is gone.
Comments:
Excellent workout today. Little lacking on front squats, but after deads I’ll take it. Shoulder strength is down, which I’ll work on.
I took a little sabbatical to experiment w/ the jungle brew. Did la dieta for a week, which was pretty close to a fast. My calves looked skinnier, but I’m back to eating and training. Shoulder is still semi-fucked, but I need to work through it safely while continueing my rehab.
Other…
Due to TC’s article on Friday, which I didn’t read until today, lead’s me to some thoughts on the socio-cultural factors in acculturating modern males. This guy has serious balls, for first of all, for the willingness to go through the experience. Second of all, for the open mindedness he goes through it with.
Serious initiation ritual, serious physiological and emotional things to deal with. Modern males get network television, their mainly misguided peers, video games, and porn. These guys get a night of hell, followed by serious, community involved reintegration.
[u] 5/4/2009 Monday: Cut it Short… [/u]
AM: Shoulder Rehab
Warm Up…
Jump Rope
Calves
Leg Swings
Samson
Arm Swings
10x75lb OH Squats
15xPush Ups
x 2 round
S. Long Pulls + OHS + Hang Muscle Snatch:
75x3
95x3
115x3 + Some H. Snatch+Snatch
Snatch:
135x1x3 + 1 miss
145x1x3
155x1x3 + 1 miss
165x1x2 + 3 miss
160x1x4 + 1 miss
Missing forward from not finishing the pull. Finished on a high note as I seemed to fix it. Back was extremely sore, but didn’t seem too affect these.
F. Squat:
165x5
190x3
215x3
245x1 then Dump
225x3
…Practiced some back squats
Shitty. Back was fatigued and couldn’t stay upright. Back squats still hurt shoulder
Chins:
5 on the minute for 10 minutes.
Breaking it up for the last 2 minutes
Comments:
Shitty weekend in terms of nutrition and recovery. Got my head back on my shoulders and back to eating real food.
Need more heavy lifting. Front squats felt fine, even after I dumped one. Deadlifts plus front squats is far superior to nothing, even if back squats still bother my shoulder.
On it goes…
[u] 5/5/09 Tuesday: Recovery/Conditioning [/u]
Warm Up:
Jump Rope + Dislocates
Mountain Climbers
KB Snatches and Swings
Calve/Hamstring Stretch
Leg Swings
Samson Stretch
2 Short Trips Jog
Sled Tempo Runs:
4 long trips down and back w/ 45 lb plate
Stopped halfway each trip and rested for :30. Then a minute at the ends. It soon turn into rest until you don’t think you will puke after a step.
Sandbag Grip Zercher Clean + Ring Push Ups:
5+20x3 (Failed attempt at 5 rounds)
I was pretty much stumbling around the garage after each clean mumbling “fuck” to myself. Decent grip workout.
Comments:
Short and sweet. Haven’t had the sled out in the while due to rain last week.
Tuesday and Friday will be workouts like this I think. Short w/ a high intensity. I need to try Fran one of these days.
[u]5/6/09 Wednesday: Surveying the Damage [/u]
Warm Up:
Jump Rope + Dislocates
KB Swings and Snatches
Dynamic Squats
Leg Swings
Arm Swings
M. Snatch + OHS + Push Ups
Light Presses
Clean and Jerk:
135x3
165x3
185x3
205x1x3
215x1x2
225x1 …Tied PR Easy
235x0
[i]225 felt easy and form was best I’ve ever had on these. Hitting my mid thigh and finishing w/ a good final pull. Catch right at the neck smoothly w/ elbows high and chest up.
Psyched out at 235, and was throwing it forward and coming up on my toes. I’ll get this soon.
Calves feel like they are going to tear in half on these when the weight gets heavy. [/i]
Front Squats:
135x5
185x3
225x3
245x2x5
Felt heavy. Strength is down on these.
OH Press:
95x12
135x4,4,4,5 (w/ a little push on last two sets)
Strength is way down on presses. Need to get it back
Delt Raise + Front Raise Alternated:
3x10 w/ 2 count
Comments:
Pretty big hit to pressing strength. I think I got 135 for 5x5 before I was hurt. Time to get back to it.
I need a template or some programming to follow as I’m winging things now, and it isn’t a very good strategy.
Then and Now:
http://www.arthurdevany.com/?p=1354
[u]5/7/09 Thursday: Stretch/Recovery [/u]
Stretch/SMR:
Foam Roll-
Quads
T-Spine w/ Extensions
Lats
IT Band
15 Scap Wall Slides + Sleeper Stretch x 3
Quad Death Stretch x 3
Forward Trap Stretch + Wrestler Bridge x 3
(Last Bridge Unsupported)
Levatator Scapulae x 3 w/ Finger SMR
Racquetball SMR on Restriction in Left Mid Trap Area
Towel Hamstring PNF x 3
Downward Dog x 3
Lat Stretch x 2
…Stretches held for 15 slow deep breaths
Meditation:
30 minutes
Comments:
Should do that more often. I might add some isometric yoga stuff on these days too or some joint mobility if really in need.
Working on meditation again, which I’ve said before, but I got semi-decent at it in college. I need the calm focus as I’ve been very agitated from work.
I’m going to start logging my experiences w/ it as it is good motivation to actually take the time to do it.
[quote]
Should do that more often. I might add some isometric yoga stuff on these days too or some joint mobility if really in need.
Working on meditation again, which I’ve said before, but I got semi-decent at it in college. I need the calm focus as I’ve been very agitated from work.
I’m going to start logging my experiences w/ it as it is good motivation to actually take the time to do it. [/quote]
There is a guy in my gym who only seems to do yoga/pilates stuff with a bit of weights and he’s in great condition. I’ve dabbled with meditation in the past. I’d be interested to see what your experiences are like using regular meditation.
The yoga stuff is going to be for primarily core/activation stuff. The warrior pose for glute/ham and just an isometric hold of my leg in front of me like an L-sit, were the two I were thinking of. Maybe some downward dog and the 5 rites for joint mobility or loosening up in the morning.
I’m will start logging my meditation experiences. I used to be able to go semi-deep, total awareness w/ loss of sense of body. I’d see either a blue or green light appear in front of my eyes and then shoot off into the distance repeatedly. I got there last week, but I’m out of practice and really don’t have the motivation or focus any more. I’ve also experienced some weird hypnagogic visual type experiences of animals and other weird shit. That stuff happens when I start to fall asleep though and lose awareness.
My goal is to get back into the dream yoga stuff I did, where you practice postures and breathing techniques as you fall asleep w/ the goal of inducing lucid dreams. The final stage of that is lucid sleep, where you are totally asleep, but totally aware. That last step is like the culmination, after years of dedicated spiritual practice. I think some buddhist traditions say when you attain that level, you are “enlightened”.
Its interesting stuff and I want to back in touch with i.
