7/22/15 Wednesday July 22, 2015 (DB 20kg FSQ, 24kg 2H SW HSP)

6:20am - lacrosse ball, soft tissue work, OS resets  - 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 - DB 20kg FSQ, 24kg 2H SW HSP

2x:
SL glute bridge, 8
48kg DL, 8

Warm up those glutes

5x:
DB 20kg FSQ, 5

25 reps DB FSQ

After each set, either crawling on the ground, or walking cross crawls, or a back bridge

5x:
24kg 2H SW, 15

75 reps swings

Rocking

7:50am - Complete

Notes - Big day,  Not insignificant, and I am on the comeback trail here in a major way.  First time squatting in months, I think I went about this in a positive way, good warm ups, tried to fire the glutes up with several prep movements, and then tried to use the time between squat sets to keep moving, especially for the hips.  Finished with swings, decided to do some longer rep sets with the lighter bell, just keeping that hip hinge going with the focus on great technique, power on every rep.  This was a really exciting day for me. 

7/21/15 Tuesday July 21, 2015 (OS resets, 16kg TGUs, farmers 24kgs)

6:00am - lacrosse ball, soft tissue work, OS resets  - 30 minutes

6:30am - 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

6:45am- Training session - 16kg TGUs, DB 24kg farmers

16kg TGU, 1/1, x 2
DB 24kg farmers, 3 sets, about a minute each

7:00am - Complete

Notes - Felt really good today and very encouraged about things.  Looking forward to keeping this going.  A bit of Indian Club tonight and also planning on doing more supine groin stretch from Pain Free.

7/20/15 Monday July 20, 2015 (20kg BU FSQ, 28kg 2H SW HSP)

6:15am - lacrosse ball, soft tissue work, OS resets  - 30 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

7:00am- Training session - 20kg BU FSQ, 28kg 2H SW HSP

Set of triples of BU FSQ with the 20kg 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

Indian clubs - 5 minutes

7:30am - Complete

Notes - Writing this on Tuesday morning  OK this is huge I think. Feeling better.  Long walk around Greenlake on Sunday, and I have gotten back into doing some Pain Free exercises for the hips / low back / shoulders as a "cool down" before bed. Mainly the supine groin stretch which has been big for me at times in the past when I have dealt with mobility issues / soft tissue problems.  I did this again last night (it takes 45 minutes to an hour and basically it's a restful period right before bed, almost like sleeping) and it is absolutely helping.  Getting some muscle spasms and things are definitely changing, it's like things are finally calming down and some muscles are being allowed to release.  The training session on Monday went very well, very strong reps, really, really feeling it in the glutes as opposed to low back which is great.  Technique is getting dialed in, better starting position, and just all in all, some good work here.  I am very encouraged and just planning on keeping this up.

7/18/15 Saturday July 18, 2015 (pull-ups, push-ups, DB 24kg carries)

Got down to a quick training session at the lake with the kids after their swimming lessons, and before we went to see a movie the theater together.  Fun day today.

Hanging from rings

8 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 - 30.  Awesome.  Top set starting with 8 reps and not a problem on this or any of the sets.  Really excited about the pull-up progress over the last few months, it's been good.

Came back home, did 3 sets of DB 24kg farmer carries up and down my street, on a hill, probably about 90 seconds each.

Trying to work on some tight spots from playing kickball yesterday, looking to do a nice walk at the lake tomorrow.

7/17/15 Friday July 17, 2015 (48kg DL, 32kg 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, 32kg 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 32kg

9:30am - Complete

Notes - Writing this late on Saturday evening.  This was a good training session.  Still working through some tight spots for sure, and took a long time to get ready to train.  Lots of mobility and soft tissue work.  Just a tough stretch with travel, etc. etc. With all that said once I got to training this went very well, reps felt strong, nice to use the 32kg and not really have it feel too much different from the 24kg.  24kg Monday, 28kg Wed, 32kg Friday.  Good progression.  Played a big kickball match for work all afternoon, and moved around very well, I was very pleased about that.  Definitely have a few tight spots, R hamstring in particular from the kicking, but working that out today with some mobility and stretches has been ok.  

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.