7/16/15 Thursday July 16, 2015 (OS resets, TGUs)

7:30am - lacrosse ball, soft tissue work, OS resets  - 45 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 16kg, 1+1, x 2

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

8:30am- Training session - 16kg TGUs

16kg TGU, 1/1, x 2

8:40am - Complete

Notes - Felt pretty good at most times today.  Definitely now realize the impact of the tight Psoas on the L side.  This is absolutely a major contributor to what is going on.  Did some direct lacrosse ball work on it, rolling on my stomach, both sides, and was immediately surprised at the relief.  Have to keep doing some work on this.  Really kind of hit me right in the face that this is big - as usual, site of the discomfort in the low back is likely not the real trouble zone, it's the psoas.  It's a tough muscle to get at.  I could definitely use some professional massage work but my guy Marty is in the UK until early August.   I should probably reach out to Dave, my friend and bodyworker / acupunturist as he could work on the psoas directly.  

7/15/15 Wednesday July 15, 2015 (28kg 2H SW HSP, 16kg TGUs)

Back from Spokane

1:15pm - OS resets, lacrosse ball work  - 20 minutes

1:35pm - 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

1:50pm- Training session - 16kg BU FSQ, 28kg 2H SW HSP, 16kg TGUs

Set of triples of BU FSQ with the 16kg before each swing set

3x:
SW 3, park, SW 3, park, SW 3, park
SW 4, park, SW 4, park, SW 4, park, SW 4, park,
SW 5, park, SW 5, park, SW 5, park, SW 5, park, SW 5, park

Total reps -
3+3 16kg BU FSQ
50+50+50 2H SW with 28kg

TGUs - 16kg, 1/1, x 2

2:20pm - Complete

4:30pm - Kinetics appt

Notes - OK, a good day.  Was feeling a bit worn out this morning, was up very late with coworkers last night.  Had a nice breakfast with my old professor and good friend before leaving Spokane.  Got back, got warmed up pretty quickly, hit my training session and bumped up the bell from 24kg on Monday to 28kg today.  No difference at all, was not hard, good sign.  Did work up a sweat and it was nice and hot.  Dropped the deadlift warm-up (kind of by accident) but did get in some TGUs, first time I have done these in months which is significant.  Didn't do many, and just 16kg, but it is abundantly apparent to me that pulling these from training was dumb.  I need to get my overhead shit sorted out and TGUs are going to be the way to it.  Not even heavy. Damn good reps in terms of technique, just really dialing this in and helping to get that L shoulder stabilized, moving properly, elbow fully locked, etc.  Going to talk to Kevin but I don't think presses or snatches are the right thing for overhead at this point.  For upper body I'd like to go with consistent TGUs and the pull-ups / push-ups as the main movements because those don't seem to bother me.  The grinding presses just don't seem right at this point.  It sucks to say that but I simply need to go back to the basics and figure this out.  I did have a Kinetics appt and Michael pointed out that he thinks a lot of what I am feeling when things get tight in the low back on the L side is actually a tight psoas muscle on the L side, and I think he is right.  That's why I feel things in my oblique (which I did on these TGUs until I really focused on each step of the movement on my 2nd reps), hip flexor etc.  the fact it is intermittent is a good sign that there is nothing major there, just need to get the right muscles stabilizing and firiing, and not the wrong ones aka the psoas.  Work in progress.

7/14/15 Tuesday July 14, 2015 (walk in Spokane, OS resets)

In Spokane for work

5:30am - 30 minute walk

6:00am - 15 minutes of OS resets

Notes - Obviously not much going on here but a bit of recovery work.  Felt ok but then had to literally sit all day long in meetings at a prospective client.  Very exciting but all of this sitting is just killing me lately.  It sucks.  Had a great time with coworkers in the evening though and got a nice surprise by a good buddy who came from San Diego to surprise me.  Really cool.  Left shoulder really starting to loosen up and feel better, same with low back.  Made sure to stand and did plenty of walking in the evening, all of which felt very good.

7/13/15 Monday July 13, 2015 (48kg DL, 24kg 2H SW HSP)

7:30am - lacrosse ball, soft tissue work, OS resets  - 65 minutes

8:35am - 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

8:50am- Training session - 48kg DL, 16kg BU FSQ / BU PR, 24kg 2H SW HSP

2x:
SL glute bridges, 8/8
48kg DL, 8

Set of triples of BU FSQ with the 16kg before each swing set

3x:
SW 3, park, SW 3, park, SW 3, park
SW 4, park, SW 4, park, SW 4, park, SW 4, park,
SW 5, park, SW 5, park, SW 5, park, SW 5, park, SW 5, park

Total reps -
3+3 16kg BU FSQ
50+50+50 2H SW with 24kg

9:30am - Complete

10am - Kinetics appt

Notes - This felt pretty solid though my warm up took forever, so tight still, tons of lacrosse ball work, form roll, trying to release some tight muscles in the back, hips, quads etc. Had a good appt at Kinetics and Michael did some good work on my L shoulder in particular which has really been acting up big time over the weekend and today.  That was good.  Getting back home was nice but another trip to Spokane this afternoon.  The travel is just killing me. 

7/11/15 Saturday July 11, 2015 (pull-ups, push-ups, DB 24kg carries and other)

Writing this late Wed night the 15th.  Got behind on logging training, but I have been training.

Got down to Greenlake in the late afternoon.  Brought my double 24kg bells with me, which ended up maybe being a bad idea.  Had just gotten home late the night before from a week in New Jersey which was very stressful (work project).

Hanging from rings

7 pull-ups (rings)
5 push-ups

7 pull-ups
5 push-ups

6 pull-ups
5 push-ups

5 pull-ups
5 push-ups

4 pull-ups

5 push-ups

Total pull-ups - 29.  Down 1 from last week.  These were very strong particularly considering that I had trained pull-ups a few times during the week in New Jersey.  This movement is very strong for me right now.  One thing I really see is significantly improved grip strength and it is translating into the pull-up which is pretty cool.  I have not quite figured out the grip improvement as I don't feel my training has been all that productive for months as I work through these mobility and injury issues, but I have done some things to help the grip (loaded carries regularly, consistent 2H SW I think has been good for it).  I definitely appreciate the improvement.  I feel like I could crush someone when I shake people's hand....

Now this is where things got a bit dumb possibly.  I was feeling pretty damn good and had brought my 24kg bells to do loaded carries.  I was feeling it so I cleaned the bells a few times, did a few squats with them, did a few single bell clean and presses, walked with them in the rack, then finished with double carry work.  All in all, maybe 15-20 minutes of work.  I tightened up like a motherfucker later that evening and felt like shit on Sunday.  I could not figure out if this was the bell work, or the after effects of flying back from the east coast, the entire week, stress, etc.  In hindsight I do not think it was the bell work as I didn't do anything all that crazy but it was NOT the right time to do that work.  Not after coming back from traveling etc.  That was dumbass stuff and I paid for the indiscretion for a couple of days.  Tight in the shoulders, L in particular, ROM not good, R side neck tight, low back stuff definitely cropping up.  Just all over the place really.

7/10/15 Friday July 10, 2015 (walk, OS resets, DB SLDLs, BB front squats)

6:20am - 6:50am - OS resets

6:50am - 7:15am - SL DLs with 50 lb dbs, superset with bb FSQs

DB 50lb dumbbells, SLDLs, 5/5
FSQ with the bar, 5

Bodyweight SLDLs, 5/5
FSQ with 50 lbs on the bar, 5

50lb goblet squats, 5
FSQ with 50 lbs on the bar, 4

FSQ with 50 lbs on the bar, 3

FSQ with 50 lbs on the bar, 5

FSQ with 50 lbs on the bar, 4

FSQ with 50 lbs on the bar, 3

hanging from the bar and 1 pull-up

Notes - Good day.  Got in front squat practice and changed the style to more of a "bodybuilding" style by folding arms and placing the bar on top, rather than holding it in the wrists (Olympic style).  This worked well and I was pleased with it. Good to get some squatting in.

7/9/15 Thursday July 9, 2015 (OS resets, pull-ups/push-ups, DB carries)

6:20am - 6:55am - OS resets and other mobility

6:55am - 7:15am - pull-ups superset with push-ups, followed by dumbbell carries with 50 lb dbs

5 pull-ups (neutral grip)
5/5 one leg push-ups

5 pull-ups
10 push-ups

4 pull-ups
3/3 lizard push-ups

4 pull-ups
5/5 one leg push-ups

3 pull-ups
10 push-ups

21 pull-ups
26 push-ups

db 50 lb db carries, 1 minute, x 2

Notes - pretty good day all things considered.  Good mobility work and OS resets in the morning.   Low back feeling good.  Been improving each day all week.  Looking forward to getting back to Seattle and hopefully into a groove at home.