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.
Thursday, May 28, 2015
Tuesday, May 26, 2015
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)
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
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.
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.
Monday, May 25, 2015
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)
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
16kg BUP, 2/2, x 2
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 walks7:45am - Drive to Greenlake
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
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.
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.
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.
Friday, May 22, 2015
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.
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.
Thursday, May 21, 2015
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)
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
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.
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.
Wednesday, May 20, 2015
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.
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.
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