6/18/14 Wednesday June 18, 2014 (20kg GSq, RR, SL DL, DB FSq 20kgs)

7:00am - Pain Free neck, hip, shoulder exercises - 60 minutes

8:15am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 2+2

8:30am - Training session - practice with 20kgs

20kg TGU to knee, 1/1, x 2
20kg GSq, 5
20kg Renegade Row, 5/5 (off hand on box)
20kg GSq, 5
20kg Renegade Row, 5/5 (off hand on box)
20kg SL DL, 5/5

5x:
DB 20kgs FSq, 5

9:00am - Complete

9:15am - Chiro appt

11:00am - 12:00pm - brisk walk around Greenlake (3 1/2 miles)

Notes - Writing this in the afternoon.  One day at a time.  Went to bed at 11:15 last night, woke up by my alarm at 5:30am and said - wow, I am not tired, this is the first time I have not been tired when that alarm has gone off in forever.  Great sign indeed.  Actually had some more time to rest so I took it.  Had a good warm up, and decided to try the 20kg today and just see how it felt on TGUs.  It felt pretty damn good, same as the 16kg, and so I said what the hell, I using the 20kgs today.  I headed outside and mixed in some different movements to see how the body felt with each one.  The most challenging was rows, which I anticipated, but the challenge was not what I expected.  I felt like the bell hand might react a little bit on the row given the issues with my scap, but actually those felt awesome.  Interesting. The challenge was more so on the hand on the box, which was pretty challenged supporting my body weight, and I actually noticed my scap and R arm more when I had the KB in my left hand.  With that said, no pain, just noted the challenge.  It won't make sense to move up in weight on that exercise for some time, that is clear to me, and that is fine.  In the longer run I need to get those muscles worked by the row stronger, I actually think that movement is important for me.  The G Sq felt quite good, really getting that squatting motion going, squat depth is really outstanding, as did the SL DLs I threw in at the end.  Feet felt more planted to the ground, and I had better extension as I lifted my legs up into the air - very interesting, that is clearly the result of the movement exercises I have been doing.  Got into the sets of DB F SQ with the 20kgs and it was easy and light, absolutely no issues at all.  I think this is going to be the "main feature" exercise of my first cycle coming out of this injury situation.  Something to talk to Kevin about.  I think running a cycle with DB F Sq and maybe a day of single bell too is going to make a lot of sense.  Let's build a house for a foundation and then once I am feeling great otherwise on the upper half, a bunch of squatting is probably going to do wonders for my presses and snatches.  To discuss with Kevin.  Finished things off with a visit to the chiro and then a long walk around Greenlake.  Best day yet, but have to stay patient, no way I am out of the woods here, just have to take it day by day and keep getting a lot of rest and recovery.  Tomorrow I am going to go very light.

6/17/14 Tuesday June 17, 2014 (16kg TGUs, TK PR, long walk)

8:00am - Pain Free neck, hip, shoulder exercises - 45 minutes

8:45am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 2+2

9:30am - Osteopath appt

11:00am - Acupuncture appt

2:15pm - Training session - practice with 16kgs

5x:
16kg TGU to knee, 1/1, including a press at the top of the lockout

TK PR16kg, 1/1 x 5

2:35pm - Complete

3:15pm - 4:15pm - brisk walk around Greenlake (3 1/2 miles)

Notes - Writing this on Wed afternoon. Lots of different experiences these days. Felt better waking up - good sign.  Better sleep last night, got to bed at 11:15pm - closer to the goal of 11pm.  Slept in a bit, but woke up to give myself sufficient time for a good stretch out and warm up, then went and saw the Osteopath.  Kind of an interesting experience.  Told him the full story including going back to 1999 when I was in college and woke up for a semester exam in December of my senior year, turned my neck and felt a sharp pain in that same spot in my scap.  Total stress response.  I was studying for finals, had the CPA exam looming, graduation, moving to a new city, starting a new job, and got married - all of that stuff happened within a 6 month period. It was insane.  It took my body years, literally, to get back.  With that said I am much more "equipped" now with self awareness and a history of training, reading, lot of people in my life that have positively influenced me.  Honestly a ton of this has occurred in the last 2 years since I first met Ross Meyer in November 2011 and started then training with kettlebells in January 2012.  It's been a great journey, and I am just getting started.  This situation is definitely reminding me to pay very close attention to how my body is feeling, what it is telling me, and to go with it - be more in touch.  There is going to be a lot of lessons learned here, and I am going to be better for it. Anyway, the osteo was intrigued by all that as well as my history of playing a lot of baseball as a kid - lots of catching and pitching.  Frankly I probably have some ingrained stuff in my body from the asymmetrical motions of baseball, that twisting and turning, and in the R scap area there is probably plenty of scar tissue built up from years and years.  So playing softball for the first time this year earlier in the week when this current "injury" occurred is not a surprise - probably triggered some old patterns and my body just seized up and went into flight or fight mode.  Now for sure all the emotional stuff is a huge factor in all of this, as is running myself too hard, not getting quality sleep, running my body down.  So there is a big picture to consider.  Bottom line the osteo turned up pretty much nothing and said, yep, your muscles are a hell of a lot tighter than the average person, this may be some pre disposition on your part and just years of accumulation.  Certainly my job as a CPA is not conducive, which is why the KBs are so great because they get me out of flexion, sitting, all of the terrible shit that happens from that.  He said all of the things I am doing make sense, keep doing them. He also prescribed a muscle relaxer and I have not filled the prescription.  I don't want to mask symptoms.  This shit needs to play itself out naturally and I need to let the body do what it is going to do naturally.  Had my acupuncturist Dave check me out after the osteo and we did some great work there, really got relaxed.  I then took Dave out for lunch, my treat.  He is a good man.  Got a few chinese herbs from him to help the healing process and that I am totally down with.  Got home, felt good enough to do some light work with the 16kg TGUs and presses, wanted to see how those felt.  They felt good, very encouraging.  I like the tall kneeling presses because they really make me use my abs, stay tight, get that good rack position to press from.  This stays in, I think that press in particular is the one to help me on my road back.  Not too heavy, just really nail that technique down.  Although I was "hurt" doing a press, I don't want to be afraid of those per se.  Now with that said, ballistics don't feel like the right thing right now so no swings, cleans for reps, or snatches.  Need to let some things heal up.