5/30/15 Saturday May 30, 2015 (pull-ups, push-ups, involuntary jogging)

An interesting day.  Certainly trying to pay attention to how my body is feeling.  Woke up, felt pretty good really, but after a bit noticed the same discomfort in the L low back, actually mainly the erector and a bit into the lat up the L side.  No pain, as usual.  Did some lacrosse ball release, that felt good.  At some point mid morning that all went away and I noticed general fatigue in my L shoulder, no pain at all, but is making me wonder a bit if there is something "from the top down" with this L shoulder that may be an issue in all of this stuff.  That L shoulder is the same one that grabbed a bit during my FMS test with Kevin on Wed, which I found odd at the time as it has not bothered me noticeably at all. It is the shoulder however the "pops" once in a while in the sense of stretching it on the foam roller, doing Indian Clubs, etc.  It is less stable than my R due to the falls on it from several years ago.  I know for sure it has created some asymmetries.  KB work has brought tremendously more stability and strength, but this is interesting indeed.  By mid afternoon, this feeling had also dissipated.  Very interesting.

Have had my kids all weekend and we did a bunch of activities all morning and then went to the lake in the afternoon.  We did some bike riding practice and they wanted me to jog along as they rode their bikes.  In the back of my mind I didn't want to do it, due to this low back shit, but I had been moving around playing with them, and hell most of the time lately the issues seem mostly to do with putting external load on my body (KBs).  I wanted them to have fun so I played along.  Probably ended up running a mile or so, which of course I have done plenty of running in my time but its' not something that is in my training any more at all.  I don't really miss it though it does feel good to run.  I was trying to pay attention to anything coming up and didn't notice anything at all with my back.  I did notice my R knee and calve feeling very tight, which is something very familiar to me from the running days, that's an old pattern.  Fortunately I don't think I did this long enough to really make a big impact on the body one way or another, so that's good.  We'll see how I feel tomorrow.  Did some mobility work this evening on my feet and including a lacrosse ball to stretch my plantar and that felt good.

Ended the time with the kids at the lake by getting in some pull-ups and push-ups.  Honestly - felt great.  Hanging from the rings to stretch the lats and shoulders has been key, and these movements have been feeling good to me lately.  These pull-ups were extremely strong, best in quite some time, that's a reflection of doing less lifting lately as I am probably a bit more fresh in some ways.  I think the body-weight work is really what I need to be doing right now.

Hanging from rings

6 pull-ups (rings)
5 Push-ups

5 pull-ups
5 Push-ups

4 pull-ups
5 Push-ups

4 pull-ups
5 Push-ups

3 pull-ups
5 Push-ups

Total pull-ups - 21, up from 20 last week.  Very strong.

Hanging from rings

Mobility work and stretching this evening.  Going for a long brisk walk tomorrow evening after I drop the kids off to Jill.  Haven't been able to get one in since Tuesday this week due to the kids' schedule and I am looking forward to it.

5/29/15 Friday May 29, 2015 (48kg DL, 20kg FL PR, 24kg 2H SW)

6:00am - FMS and other warm up drills (belly breathing, form roll, wall drops 15/15, scales 3/3) - 45 minutes

6:45am - 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 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

Indian Clubs, 5 minutes

7:00am- Training session - 48kg DL, 20kg FL PR, 24kg 2H SW

4x:
48kg DL, 8
20kg Floor PR, 8/8
(32 DLs, 32/32 presses)

24kg 2H SW, 20, x 5
(100 SW)

7:30am - Complete

Notes -  Writing this on Saturday evening.  The odyssey continues:)  Felt good on Friday morning.  Slept on the floor, as my mom was up visiting and I let her sleep in my bed.  That was fine, didn't bother me.  Didn't notice any issues during the KB lifting work, particularly DLs and the floor presses - these are good movements I believe and work well with my current situation.  Now on the other hand, I am not sure about swings right now.  I tightened up a few hours after this session, again mainly in the L lower back, erector, glute medius area.  I noticed it at work when sitting in the afternoon.  Sitting serious blows.  The condition isn't painful, it's more of a discomfort and just knowing things are not quite right.  For the vast majority of my KB training, I have left training sessions without soreness, really feeling like the training is giving me something, not taking something away.  Tightening up like this really sucks I have to say.  Did quite a bit of mobility and soft tissue work in the evening, along with some Pain Free drills to try and open up my hips, which helped a lot.  I wish I could pinpoint exactly what's going on.  I continue to come back to this idea of - keep going by trial and error, things that feel good, do them, things that don't - don't do them right now.  Body is still not liking load, that seems to be really clear.  More notes on today on that post.

5/28/15 Thursday May 28, 2015 (KB warmup, IC practice)

6:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling), rehab correctives (wall drops, scales) - 45 minutes

7:15am - 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 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am - Indian Club practice

7:40am - Complete

Notes -   Feeling good today.  Glutes really got fired up yesterday by the SL DLs, in a great way, I am very encouraged all around.  Low back best it has felt in weeks.  Moving forward.

5/27/15 Wednesday May 27, 2015 (training with Kevin)

6:15am - training with Kevin

It has been some time since Kevin and I trained.  We used this day to do an FMS screen and really do a reset on how I am moving, addressing the current issues and sorting out a way forward with some rehabilitation exercises for a couple of weeks. The FMS screen showed nearly a 1 (a barely passing 2) on the leg raise, left leg worse than right.  Not surprised.  Big time I need to get the hamstrings and glutes working correctly again, the hamstrings have been crazy tight.  I also strangely had some pain for the test where you put your arms behind your back, on the L shoulder, when getting into position for that test.  I was surprised but this is my old injury (feel on that arm twice years ago) and that shoulder lacks some stability at times.  Kevin recommended that I get it checked out and I will (do an SFMA at Kinetics locally).  Not worried about that, but it's a good idea to have an SFMA done.  I passed the other FMS tests so really we are going to hone in on the leg raise.  Kevin gave me a rehabilitation menu to work through, and we practiced the moves.  With KB work, we are going to do 2H deadlifts, double SL DLs (practiced these with 16kgs and it was amazingly difficult, in a good way, and felt very good afterwards - this will be a huge movement to get back to and really I think is going to help get my glutes firing and help with stability), 2H SW, and floor presses.  Light KBs for two weeks, just focus on the warmup and rehab corrective work for now.  I think this feels really right at the moment and it was a very good session that I believe will help lay groundwork for me to build from, get back to moving well, and not be overly focused on lifting heavy, heavy, heavy all the time.  It's time to deload and use the next few weeks to help drive my overall health and training forward for the summer.  That's the plan.

5/26/15 Tuesday May 26, 2015 (KB warmup, IC practice, long walk in the evening)

6:50am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:20am - 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 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:35am - Complete

8:45am - Indian Club Practice

9:00am - Complete

8 - 9pm - Long brisk walk at Greenlake including some hanging from pull-up rings

Notes -   Felt pretty decent today actually, was a lot tighter frankly on my R trap, shoulder, lat than in my low back so stuff is moving around at least I guess that is good, sheesh.  Best part of the day was a nice brisk walk at Greenlake in the evening for an hour.  Felt great.  The brisk walking is outstanding for my back, glutes, overall gait, hips etc.  This is good stuff and I will do my absolute best to keep getting in a lot of walking the next several weeks as I keep working through this.  Training with Kevin tomorrow, hoping to keep moving forward and figure a few more things out.

5/25/15 Monday May 25, 2015 (16kg BU CL / BUP, 20kg PR + pullups, rack walks)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes, mixed with Pain Free exercises

7:30am - 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 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:45am - Drive to Greenlake

8:00am- Training session - 16kg BU CL / BUP, 20kg PR, rack walks

16kg BUP, 2/2, x 2

5x:
20kg PR ladder, 3/3, 2/2, 1/1
Pull-ups on rings, 3
16kg BU CL + walk or 20kg rack walk

30/30 total presses

8:30am - Complete

Notes -  Well, when a 20kg kettlebell crushes you and brings you to your knees, you had goddamn better pay attention and get your shit together.  And today was that day for me.  As per my notes from the weekend, did a ton of walking, and mixed with pull-ups from rings, which I think are doing good things for stretching out my lats and gravity helping as well, got some good improvements in how my back was feeling.  So much so I thought, in thinking about today's training, that I could go light on presses with "just" a 20kg, mix the presses with pull-ups (something I have not done before but have ready much about this from Pavel, it seemed like a good combo), and some lighter BU CL with walking or rack walks.

Fucking dumb but I think I realize why.  I felt ok during the training session but at the end immediately started tightening up again in that same area, L erector, low back, glute medius.  I thought back to my training over the past months, how this may have started with windmill practice in early April mixed with DB Jerks, and started just realizing - my body is rejecting load right now.  Period.  Particularly it seems, load in a grinding fashion or more particularly, overhead load.  The movement of loading up one side, which fires up the obliques, in a rack position, or an overhead press position, etc. I think is just not the right thing for me to be doing right now and I am going to have to listen and figure this shit out.

Here is some shit that is working right now.
Walking - very good, feels great.  Bodyweight squats - feel very good.  Farmer carries (doubles only) - still think these are good, because the weight is in m HANDS and not distributed in a manner that is putting stress on the low back or overly firing one oblique over the other (which a one-sided carry does do).  It's distributed all over.  As I said above it seems that once the weight gets to the rack or overhead, right now, the body is saying NO.  NOT right now.  Please let me heal up.....

Pull-ups - feel great, I think it is due to gravity taking stress out of the equation as it relates to the low back, and I can focus on the pull with the lats, and my grip providing a lot of strength and control on the rings. Indian Clubs - a great re discovery.  Mobility work - all kinds, feels good.  Halos, arm bars - feel very good.

Plenty of stuff is NOT working right now as per above which is the stuff I love to do.  There's a time and a season and it would appear that if I want to get back to pushing around some heavier weight and progressing in my practice with KBs, I need to focus on some things that clearly must have been missing lately, and that's not necessarily training stuff.

Writing this evening, feeling better for sure, but I spent a lot of the day in discomfort.  I can't be having this.  I was with my kids all day, on Memorial Day, and damn it if I didn't just grit my teeth and try to make a good day for them.  A nice breakfast, took them out to Remlinger Farms for a full day at the farm, and then came back and cooked a BBQ and had my neighbors and their kids over to boot.  All while feeling shitty, pissed at myself a bit, and just a bit bewildered.  I need to be at 100% for my kids, I need to be moving well, and I need to pick myself up here and get my shit together.  I've been all over the place mentally and emotionally lately too, and it's really hitting me square in the face that I have some stuff to figure out so I can move forward in a positive direction.  No doubt plenty of this goes back to the divorce, final on December 1, now 6+ months later, I think all of the hard pushing I have been doing professionally, with training, and otherwise is catching up to me and I have to face reality here for a bit and seriously think about what the fuck has happened here and how best to take this and go forward.  

5/23/15 Saturday May 23, 2015 (pull-ups, push-up holds, lots of walking and mobility)

Writing this on Monday evening the 25th, Memorial Day, got behind in logging for a few days.

Morning - several sets of Indian Clubs Movement #1 and a few other basic stretching moves, for about 10 minutes or so.

Went to Greenlake by myself in the mid afternoon, a rarity, as I decided to do other things with the kids all morning and early afternoon.  Back was feeling not all that great.  Did a lot of thinking about this, trying to figure out what the hell is going on with me.  It's like 1 step forward, 2 back these days. In any event, I did an absolute ton of brisk walking, probably all told something like 75 minutes.  Working in quite a bit of mobility, body weight squats, lots of stretching the lats, shoulders.

Hanging from rings

6 pull-ups (rings)
Push-up hold (1 - 1 1/2 minutes)

5 pull-ups
Push-up hold (1 - 1 1/2 minutes)

4 pull-ups
Push-up hold (1 - 1 1/2 minutes)

3 pull-ups
Push-up hold (1 - 1 1/2 minutes)

2 pull-ups
Push-up hold (1 - 1 1/2 minutes)

Total pull-ups - 20,  same as last week.

Hanging from rings

Honestly, and this is important in hindsight now as I write this Monday evening, I felt great after all of this.  Felt good all evening, and basically all day Sunday.  On Sunday, I again went for probably 90 minutes of walking, did some Indian Club work, and hung from the rings Sunday was the best I have felt in quite some time.  As my next log on Monday will show, I fucked all of that up again in a sense but I think finally have recognized the pattern and am crying uncle now finally.

5/22/15 Friday May 22, 2015 (DB SS PR 24kgs, DB 24kgs farmers)

6:45am - Pain Free, FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:15am - Kettlebell warm up

1/2K halos - 12kg, 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am - Training session - DB SS PR 24kgs, DB 24kgs farmers

16kg BU PR, 2/2

Indian Clubs, movement #1 - 5 minutes

hanging from balcony

6x:
DB SS PR 24kgs, 5/5
DB 24kgs farmers, 1 minute

30/30 reps DB SS PR

Indian Clubs, movement #1 - 5 minutes

hanging from balcony

8:10am - Complete

Notes -  Writing this at the end of the day.  Interesting reflections on the day.  I felt great this morning.  Seem to be incrementally improving.  I had a deep tissue massage yesterday evening, which was good, just trying to keep up the rehabilitation and recovery plan while continuing to try and train through some of the issues I am working on.  For training, I decided to go with something I had not practiced in some time, Seesaw Presses, as I liked the idea of trying to tie together the shoulders and hips, which I feel that this exercise can do if done well.  I combined it with double 24kgs farmer carries - decided to drop down from the 32kgs I had been training with this week for farmers (since I was doing SS PR with the 24s), as I am focusing on the farmers during this cycle for grip work.  The farmers are going extremely well, I love the simplicity of carrying something heavy for distance.  Really good stuff.  I enjoyed the SS PRs but I will say a few hours into the day, I was starting to tighten up again and spent about 90 minutes this evening doing some mobility work but also quite a bit of lacrosse ball work on tight spots.  Focused on the erectors in the low back, glutes, outer hips.  Who knows, maybe this was too much today.  Too much load, too soon, I just don't know.  Will just keep at this, and keep working the Pain Free and mobility drills for hips, low back, hamstrings, etc.  Got to stay positive, keep going, pay attention and be smart.

5/21/15 Thursday May 21, 2015 (KB warmup)

7:10am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 20 minutes

7:30am - 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 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:45am - Complete

8:45am - some Pain free drills for ankle and hip mobility

9:00 - Complete

Notes -   Feeling good today.  Good night's rest, I was very tired yesterday.  The DB FSQ and heavy carry training hit me, combined with some chiropractic work I got done in the late afternoon.  Just trying to stay on top of treatments, and work through all of this.  Going to get in 10-15 minutes of Indian Club practice as well this evening, something I am really enjoying. 

5/20/15 Wednesday May 20, 2015 (DB FSQ 24kgs, 32kg farmer)

6:00am - Pain Free, FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:30am - Kettlebell warm up

1/2K halos - 12kg, 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

6:45am - Training session - DB FSQ 24kgs, 32kg farmers

16kg GSq, 5, with prying
16kg BU FSQ, 2/2

Indian Clubs, movement #1 - 5 minutes

hanging from balcony

5x:
DB 24kgs FSQ, 6
32kg farmer, 1/1 (1 minute each)

30 reps DB FSQ

Indian Clubs, movement #1 - 5 minutes

hanging from balcony

7:20am - Complete

Notes -  Body felt really good warming up this morning.  Was excited to train.  This was a really good session, I had good depth on the squats, and combining it with single arm carries with a heavier bell was a nice combo.  Really good grip work today.  Back felt good the entire time.  I like working the Indian Club practice into a daily routine.  It's going to be a benefit to the overall restoration and mobility work.  Going through the work day today, been a bit tight, certainly want to work through this with mobility work this evening etc.

5/19/15 Tuesday May 19, 2015 (KB warmup)

7:00am - Pain Free hip mobility and FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:30am - 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 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:45am - Complete

Notes -   Good day.  Writing this at night, best I have felt in weeks.  Hoping this ball is rolling in the right direction.  More Indian Club work and mobility / hamstring, abductors and quad work before bed.

5/18/15 Monday May 18, 2015 (24kg PR, DB 32kgs farmers)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 60 minutes, mixed with Pain Free exercises

8:00am - 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 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:15am- Training session - 24kg PR, 32kgs farmers

20kg BUP, 2/2, x 2

5x:
24kg PR ladder, 3/3, 2/2, 1/1
DB 32kgs farmer carries, 60 seconds

30/30 total presses

8:45am - Complete

9:30am - 1 hr body work session, focused on glutes, hamstrings, quads

5:30pm - 6pm - Indian Club practice

Notes -  Writing this on Tuesday evening finally.  This was a pretty thoughtful session.  I did a bunch of mobility work on Sunday evening, did more Monday morning, things were feeling improved.  I thought this combination of exercises, lighter presses, and not doubles in particular, would allow me to focus on technique, keeping the abs tight, bracing the glutes, and balanced out with heavy carries to work on my grip, which is something I can improve right now while I work through this muscle imbalance / tightness stuff.

Felt it a bit in that glute medius area after this working session, but then I had a body work session with my guy, Dave Engstrom, who is outstanding.  It was extremely productive.  He got deep into m glutes and hamstrings and seriously worked on my body hard.  It was extremely intense at times.  There was / is some serious shit going on with muscle imbalances.  I have to keep working on my hamstrings, abductors, and get some really improved mobility.  I think that stuff has been laying in wait and just really jumped out at me lately.

Randomly, after work, it hit me that I have not picked up my Indian Clubs in forever.  I thought hell, this might help me tie together my shoulders and hips, I should have been doing this stuff.  I watched Movement #1 on YouTube and got to practicing that movement again with one and then two clubs.  I have to say - INSANE immediate effect, particularly on my L shoulder.  It was cracking, popping, and making all kinds of noise as I gently went through the movements - in a very good way.  This is the shoulder I had a couple of falls on years ago, and is one that has been strengthened in a massive way through KB training.  However, there are some real asymmetries I deal with as a result and I have often believed that a lot of my tightness on the R hip area can be traced back to this L shoulder.  I have no doubt these issues are contributing to what I have been working through on the L low back and glute.  I worked the IC practice for 30 minutes, loved it, and am picking this up now as a consistent daily practice for at least 5-10 minutes as part of warm ups, particularly for overhead work, and before bed.  This could be really big for me.

5/16/15 Saturday May 16, 2015 (pull-ups, push-ups, 24kg rack walks / farmer carries)

Writing this on Tuesday evening the 19th, got behind in logging for a few days.

Went to Greenlake by myself in the mid afternoon, a rarity, as I decided to do other things with the kids all morning and early afternoon.  Actually was feeling pretty good going into this, back was feeling improved.

Hanging from bar

6 pull-ups
3 push-ups (regular)
24kg rack walk, 1/1

5 pull-ups
3 push-ups (regular)
24kg farmer carry, 1/1

4 pull-ups
3 push-ups (regular)
24kg rack walk, 1/1

3 pull-ups
3 push-ups (regular)
24kg farmer carry, 1/1

2 pull-ups
3 push-ups (regular)
24kg rack walk, 1/1

Total pull-ups - 20,  I dropped way down from 30 last week on purpose to acknowledge a need to work through some of these mobility issues, tightness in the lower back / upper glute on the L side, etc. etc. etc.  These felt pretty good, not a big issue.

Mixed a few goblets into this as well.

Tightened up again at the end of this, pretty frustrating.  Not quite sure to say about it in hindsight, I definitely don't think I was pushing anything here.  The fact is I am working through some stuff and it's right to back off and pay a lot of attention to small details.

5/15/15 Friday May 15, 2015 (TK PR 20kg, DB 20kgs FSQ, DB FC 32kgs)

6:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes

6:55am - Kettlebell warm up

1/2K halos - 12kg, 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg GSq, 5

7:10am- Training session - TK PR 20kg, DB 20kgs FSQ, DB FC 32kgs

hanging from balcony

20kg BU SQ, 1/1

5x:
TK PR 20kg, 3/3
DB 20kgs FSQ, 8

15/15 TK PR
40 DB FSQ

hanging from balcony

DB 32kgs farmer carry, 1 minute, x 2

hanging from balcony

7:45am - Complete

Notes - This was an improvement.  Felt good moving around this morning, and wanted to try out these movements and see how it goes.  R shoulder has been tight after TK PR yesterday with light bells, working on mobilizing it.  Old pattern cropping up.  Training session felt fine, all movements seemed to work ok.  As I have gone through the day, definitely have some discomfort sitting.   Doing a deep tissue massage and also getting a chiro adjustment.  Going to be a lot of treatment these days as I work through this stuff.  Will report back with notes tomorrow.  

5/14/15 Thursday May 12, 2015 (KB warmup, TK PR, GSq)

7:00am - Pain Free hip mobility and FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes

7:45am - break

9:00am - 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 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:15am - 30 minutes of hip, pelvis, hamstring mobility work from Pain Free

9:45am - Training session - TK PR, GSq

16kg TK PR, 5/5
16kg GSq, with prying, 5

16kg 1/2 TK PR, 5/5 (bell opposite to extended leg)
16kg GSq, 5

16kg 1/2 TK PR, 5/5 (bell same side as extended leg)

10:00am - Complete

Notes -   Well as you can see, a lot of rehabilitative work today.  Switching gears mentally and appreciating this is what I need to be thinking of and doing right now.  It's time to move better and get my shit sorted out.  This was moving in the right direction, as opposed to yesterday when I probably moved things in the wrong direction or at best neutral.  I actually really enjoyed doing this kneeling press varieties, it really helped me to focus on tension in the glutes and abs.  This is good.  I think I may mix in some SL DLs as well, with one light bell, as that also could be a good rehab movement.  

5/13/15 Wednesday May 13, 2015 (DB 20kgs Long Cycle 20 mins)

6:45am - Pain Free, FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes

7:25am - Kettlebell warm up

1/2K halos - 12kg, 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:40am - Training session - DB 20kgs Long Cycle 20 mins

16kg TGU with high bridges x 2/2, x 2

hanging from balcony

20kg BU PR x 2/2

hanging from balcony

Main training - DB 20kgs Long Cycle, 8, 6, 4 ladders -20 minutes (there was a 15 minute interruption between sets 2 and 3 work call)

4 ladder sets of 8. 6. 4 (clean between every jerk)

72 total reps in 20 minutes (DB CL/JK)

DB 20kgs farmer carry, 2 minutes

hanging from balcony

8:30am - Complete

Notes - Well, interesting day.  Lots of observations and things to learn and work on.  I felt pretty good this morning, did plenty of mobility, hip drills to open up the ankles, hamstrings, hips and pelvis.  Dropped down the load in training to DB 20kgs and everything went fine during the session, felt ok.  Obviously I am paying a lot of attention to what I am working through on the L oblique, L lower back, and thinking about ways to improve movement and alleviate the tightness and discomfort.  Didn't feel anything negative in training.  With that said, during the day at work, I tightened up light a drum and there was plenty of discomfort, when sitting.  Sitting is killer.  I have given this a lot of thought and tried to think back to exactly how I have been feeling, if certain movements are just not right during this period, etc.  I am going to drop the Jerks completely at this point.  I have been thinking about that movement and while I feel like my technique has been good, I am noticing that I am having trouble keeping tension in my abdomen (same issue that can happen to me with pressing), and I suspect there has been some pressure building up on my lower back.  The Jerk is a tough movement, perhaps I don't have the thoracic mobility that I thought I had, technique maybe is not perfect, maybe this is not a movement that suits me best at this particular point in time.  I am also noticing on the Getup that I need to be methodical in coming up to the lockout position and not "sit back" into my hip too much - that seems to light up the area of discomfort.  It's the same movement essentially as sitting into a Windmill, which I think helped start this chain of events.  I am noticing a consistent desire to drop into a squat - it's like my body is telling me something, and really wants to squat, possibly to offset the Jerk movement, I am not completely sure.  With the squat, I can feel my abdomen tighten up, in a good way, it feels good on my hips to get into a deep squat and just stay there.  I have been doing some Goblet squats, which feel really good.  I am going to try some tall kneeling presses, which I have found to be a good drill in the past which really forces me to keep my abs tight and press with correct technique, as well as squatting, with some lighter bells.  Also farmer carries feel good, I am going to keep doing those.  Between those couple of lifts, if those go ok, I can do those for some time and I think get some potential benefits.  We'll see how this goes.  I also have another massage on Friday and more treatment next Monday.  It's tough to deal with this stuff, but it's part of the process, and I keep telling myself to pay attention, take some positive out of this.  There is something to be learned here, a way to grow and move forward, and I need to make sure I have the right attitude and frame of mind to try and take that opportunity.

5/12/15 Tuesday May 12, 2015 (KB warmup)

7:00am - Pain Free hip mobility and FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes

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

7:45am - break

8:40am - Kettlebell warm up

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:55am - Complete

Notes -   Definitely felt better this morning.  Did a lot of Pain Free exercises and mobility last night, and it is starting to have an effect on improving the oblique, low back stuff.  Did some again this morning, and then had an appointment with my body worker who did some excellent work today on a number of areas, really getting into my lats, obliques, fascia and other stuff on the hips, IT band, quads, etc.  He is very good.  That absolutely had an immediate positive impact and have been feeling better all day today since.  Going to keep up the mobility and hip drills, and drop the load significantly on KB work tomorrow morning, just focus on technique, and movement.  Nothing major.  I am optimistic.  

5/11/15 Monday May 11, 2015 (Simple and Sinister Ladder)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 60 minutes, mixed with Pain Free exercises

8:00am - 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 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:15am- Training session - Simple and Sinister Ladder

2H SW 24kg, 10

2H Swings(no time pressure)

3x:
24kg x 10, x 2
28kg x 10, x 2
32kg x 10, x 2

180 2H SW

TGU(no time pressure)
24kg x 1/1
28kg x 1/1
32kg x 1/1
32kg x 1/1

8:45am - Complete

Notes -  Writing this on Monday night.  Had a deep tissue massage yesterday afternoon, focused on the obliques, to try and start working on this nagging discomfort that cropped up again a week ago, and has not really dissipated.  The massage was good, it definitely helped, and I continue to be encouraged that there is nothing seriously wrong.  With that said, I adjusted the training template today, thought 2H SW would be better than 1H SW (less rotation and focus on the obliques).  However after completing training, I felt some discomfort and really had it all day today.  The issue seems to be in part obliques, but is mainly I really think it is more in the outer part of the hip and wraps around to the top of my L glute.  Sitting is awful.  I am getting more treatment tomorrow and am going to significantly adjust my training plan to really back off and de load, and focus on movement and getting this rehabilitated.  I looked over my training logs and I have been going hard for a long time, and probably with the benefit of hindsight, have not properly deloaded, and there also probably has been a little something there ever since I first wrote about this back on April 3 after doing Windmills for the first time.  The movement of pushing into m L hip in a Windmill motion is exactly where I feel the issue.  Tough pill to swallow, but I am going to try and look on the bright side here, I believe my body is telling me something, and it's most important that I get back to feeling good and moving well.  There is no point in adding load to dysfunction - I need to ferret out the problem and do things that will improve this so I can get back to solid loading and moving forward in a positive direction.  I have various mobility exercises and some things from the Pain Free book that have helped a lot in the past, and I will continue drawing on those to work through this.

5/9/15 Saturday May 9, 2015 (pull-ups, push-ups)

Writing this on Saturday evening.

My daughter had Girl Scouts all day and so this was a day just with my son, which is highly unuusal and I enjoyed it a lot.  Went to Greenlake with him in the early morning, and we played soccer in the son for awhile and then and banged out pull-ups and push-ups.

Hanging from bar

8 pull-ups
5 push-ups (5 regular)

7 pull-ups
5 push-ups (5 regular)

6 pull-ups
5 push-ups (5 regular)

5 pull-ups
5 push-ups (5 regular)

4 pull-ups
5 push-ups (5 regular)

Total pull-ups - 30,  was able to bump up by 1 rep and start out 8/7 this week on the first two sets, 25 push-ups, same as last week, I did them all regular (no Lizard style) to limit stress on the R elbow. I have been doing this for weeks even though the elbow has been feeling really good for several weeks now, after finally getting some things sorted out through some chiro adjustments etc. that really had benefited my R shoulder a lot, and taken stress off the elbow.  This is the first time with a top set of 8 and first time with 30 reps, which was cool.

With that said sometime after this I started really tightening up on the L oblique area, which has been an issue the last week or so.  There has been a couple of days where it really bothered me and this was definitely one of them.  I think kicking the soccer ball around which we did for quite some time was actually not great at all for this oblique thing, and the more I thought about it, possibly the obliques were pretty involved in the pull-ups and push-ups given that I am doing pull-ups hollow style, and keeping my feet straight (which uses the obliques to do so), and on push-ups, tensing up the glutes and other muscles including obliques.  It's been difficult to pinpoint exactly where the issue is but after some stretching and mobilizing this evening, I believe it starts on the front and wraps around to the back.  Issue may be deep in the oblique on the front side.  I have a deep tissue massage tomorrow and will have my guy take a look and work these areas.  It's probably going to hurt like a bitch but hopefully it can help to loosen things up and calm the area down a bit, and relieve some trigger points.  We'll see.

5/8/15 Friday May 8, 2015 (DB 28kgs FSQ, 28kg SN)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:15am - Kettlebell warm up

1/2K halos - 12kg, 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am- Training session - DB 28kgs FSQ, 28kg 2N, 20 mins

hanging from balcony

2x:
24kg TGU with high bridges, 1/1
24kg GSq, 5 (including prying)

24kg 2H SW, 10
24kg snatch with hold, 2/2

DB 28kgs FSQ, 4, 28kg SN, 6/6 -20 minutes

5 full ladder sets completed
1 ladder FSQ, SN 2/2

24 DB FSQ, 64 snatches (32/32)

24kg farmer carry, switch hands
DB 28kgs farmer carry, 1 minute, switch hands

hanging from balcony

8:10am - Complete

Notes - Outstanding training session and a happy and grateful end to this week.  Had two huge days in LA interviewing for a promotion at work, and today ended with a phone call telling me that I had done extremely well in the interview.  I am very happy about it.  Was up late last night with friends, which was fun, though I was definitely concerned about the impact on training.  Plus m hips have been tight, obliques a little tweaked.  Though I have been working on them.  Got up and did mobility work, after a lack of sleep, but actually felt pretty good.  I was excited to train as I really like this combination of FSQ and SN, and moving up to using 28kgs this week, my attention to detail needed to be on point.  Felt really good about technique today, very good squats in particular, which was awesome.  Lots of power in the snatches and feeling solid with my technique, doing a much better job the last month or so of really getting into the hips and loading the bell in the back-swing, and when doing that well the bell just pops up into lockout, even at heavier weights.   Solid work today.  Grateful to be able to solidly work through a training session in this manner, with these size bells.

5/7/15 Thursday May 7, 2015 (KB warmup)

6:55am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:25am - 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 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:35am - Complete

Notes -   Felt ok this morning.  Did a few hip mobility drills from Pain Free last night and again this morning as part of the warmup. The "gravity drop" where you stand on some stairs to stretch out the calves and hamstrings was pretty key, that right side was incredibly tight and that seemed to loosen some things up.  Going to keep up on this.  As I write this mid day, I have been working at a computer and sitting is definitely not great for this oblique / low back tenderness on the L side.  Tight hips etc. for sure.  

5/6/15 Wednesday May 6, 2015 (DB 24kgs Long Cycle 20 mins)

9:00am - Original Strength resets - 30 minutes
10:00am - walking in downtown LA for an hour or so

Fly back to Seattle from LA

7:30pm - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes

8:15pm - Kettlebell warm up

1/2K halos - 12kg, 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:30pm- Training session - DB 24kgs Long Cycle 20 mins


16kg TGU with high bridges x 2/2, x 2

hanging from balcony

DB 24kgs DL, 5
20kg Windmill x 3/3
20kg BU PR x 1/1
DB 24kgs Long Cycle, 2 (practice movement)

DB 24kgs DL, 5
20kg Windmill x 3/3
20kg BU PR x 1/1

hanging from balcony

Main training - DB 24kgs Long Cycle, 2, 3, 5 -20 minutes

5 ladder sets of 2, 3, 5 - 50 total reps (clean between every jerk)
1 set of 2 - 2 total reps

52 total reps in 20 minutes (DB CL/JK) (down from 55 last week)

24kg farmer carry, 1 minute, 1/1

hanging from balcony

9:10pm - Complete

Notes - Was in LA yesterday afternoon and today, flew back late afternoon and thus training was at a very unusual time for me, 7:30pm at night, finished just after 9pm.  I don't like doing that but the alternative was tomorrow morning, and then again Friday for heaving snatching and DB FSQ.  I opted to get two nights of sleep recovery before that Friday workout.  Today was just about getting the work in.  My L oblique and low back above my L glute are tender again, same thing that cropped up several weeks ago when learning the windmill and jerk.  My hamstrings and hips are tight, and I think that is the real issue here.  In fact I think it's the R side being tight that is causing the tenderness on the L side.  I plan to work hard on some Pain Free exercises for the hips and get this sorted out.  Not a huge deal, and no need to freak out (you are going to have some niggles here and there, it's just life) but certainly vigilance and attention to detail is important here.  I tried to use some DB DL to get the glutes to fire (they feel "sleepy" in particular the L glute).  Sitting all day on airplanes is just brutal and I absolutely hate it. Training after flying on airplanes is a challenge.  I was actually feeling pretty good but the end result of the training session certainly wasn't overwhelming, slightly less work than last week.  I was disappointed for about 2 seconds and then I was like "come on man get some perspective" and moved on mentally and otherwise.  Sometimes you just need to be grateful for the opportunity to train, period, and look at the big picture and the process.  I was really dialed into each rep today, focusing on strong cleans, smooth, crisp, resting in the overhead position in the jerk, pacing myself and keeping the bells tight to my body on everything.  I was very focused on the drop from overhead on absorbing the bells with my quads and glutes, and NOT the low back.  No lean back.  I felt good about the technique.  It really matters.  You cannot be sloppy with the Long Cycle, man it will punish you.

5/5/15 Tuesday May 5, 2015 (24kg TGUs, SLDLs)

6:35am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:05am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:20am- Training session - 24kg TGU, 24kg GSq

24kg TGU with hip bridges x 2, 1/1
24kg SLDLs, 3/3
24kg TGU with hip bridges x 2, 1/1
24kg SLDLs, 3/3

7:30am - Complete

Notes - Writing this in the evening.  Feeling good and solid today.  Flew to LA for work.   Took a couple of walks around downtown LA in the afternoon and evening near the hotel I am staying at.  Not particularly impressed to be honest.  I should have taken an Uber out to Santa Monica or something:)

5/4/15 Monday May 4, 2015 (Simple and Sinister Ladder)

6:20am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes

7:00am - 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 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:15am- Training session - Simple and Sinister Ladder

2H SW 24kg, 10

1Hand Swings(no time pressure)
24kg x 10/10
28kg x 10/10
32kg x 10/10
32kg x 10/10 (up from 28kg)
24kg x 10/10

TGU(no time pressure)
24kg x 1/1
28kg x 1/1
32kg x 1/1
32kg x 1/1 (up from 28kg)
24kg x 1/1

7:45am - Complete

Notes -  This went well.  Bumped up the ladders as planned to get multiple reps with the 32kg.  That weight is not "easy" but I continue to work with it and I eventually want to make this weight feel "easy."  I think I am there with the 28kg on many lifts, and with the 24kg, I feel at times like I can really dominant and own that weight. 

5/2/15 Saturday May 2, 2015 (pull-ups, push-ups, KB aerobics)

Writing this on Sunday.

Busy and very good day. Went to Greenlake with the kids and in the early afternoon and banged out pull-ups and push-ups.

Hanging from bar

7 pull-ups
5 push-ups (5 regular)

7 pull-ups
5 push-ups (5 regular)

6 pull-ups
5 push-ups (5 regular)

5 pull-ups
5 push-ups (5 regular)

4 pull-ups
5 push-ups (5 regular)

Total pull-ups - 29,  was able to bump up by 1 rep and start out 7/7 this week on the first two sets, 25 push-ups, same as last week, I did them all regular (no Lizard style) to limit stress on the R elbow. I thought I would be ready for the increase by a rep and I was, which was very good I thought.  First time to 29 pull-ups in this set/rep range and felt strong.  Will look to add one to next week and see how that feels.

Did 20 minutes of my KB aerobic work with a single 24kg bell.

Warm up
GSq, 5
2H SW, 10
H2H SW, 10
CL, 3/3
BU CL, 1/1, x 2
SN, 1/1

KB aerobics - 14 minutes, my hands were sweaty, and the snatches in particular didn't feel that great (partially due to not having good grip on the bell, but also due to snatching yesterday I think)

sets of

CL, PR, SQ, SN, shake out, switch hands

did 8 or so sets

Ended with 6 minutes of Jerks, and decided to go ladder style with higher reps just for a bit of conditioning work

10/10, 8/8, 6/6, 4/4

Total of 28 reps per side, 56 reps total

The Jerks felt great. I like this movement a lot, I like practicing it, and I think doing it with a lighter single bell like this, but with some higher reps, can be a very good conditioning tool.  I liked it and also felt like I was able to groove the movement better, especially the connection of the arm to the body, keeping the bell going up with a little push off the chest, tight to the body, and coming down in a straight line as well, no elbow flare or wasted movement.  This was good.

5/1/15 Friday May 1, 2015 (DB 24kgs FSQ, 24kg SN)

6:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:30am - Kettlebell warm up

1/2K halos - 12kg, 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

6:45am- Training session - DB 24kgs FSQ, 24kg 2N, 20 mins

hanging from balcony

20kg TGU with high bridges x 2/2, x 2

20kg BU SQ x 2/2
20kg snatch holding, walking overhead 1 min, switch hands
20kg BU SQ x 2/2
24kg SN, 2/2

DB 24kgs FSQ, 6, 24kg SN, 8/8 -20 minutes

6 ladder sets completed

36 DB FSQ, 96 snatches (48/48)

DB 24kgs farmer carry, 1 minute, switch hands

hanging from balcony

7:15am - Complete

Notes - This was truly outstanding.  What a badass training day.  Up early, felt very energized even though I didn't sleep a ton.  I was excited to try this training session, combining squatting with snatching.  I was under control the whole 20 minutes, though this was challenging.  I was sweating which I don't normally get too much of with KB training.  Focused on power every rep, great technique, never rushing.  Really excited about seeing this kind of progress / results.

4/30/15 Thursday April 30, 2015 (24kg TGUs, SLDLs)

6:35am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:05am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:20am- Training session - 24kg TGU, 24kg GSq

24kg TGU with hip bridges x 2, 1/1
24kg SLDLs, 3/3
24kg TGU with hip bridges x 2, 1/1
24kg SLDLs, 3/3

7:30am - Complete

Notes -   Feeling good and solid today.  Had been feeling a little under weather and good to see it turning around.